Nutrition, without the hype
Eat enough of the right stuff. Food lists, protein targets, and the patterns that stick.
Healthy food means eating enough protein, fiber, and whole foods most days, with room for flexibility. No single diet is mandatory. The Harvard T.H. Chan School's Nutrition Source and the 2020–2025 Dietary Guidelines for Americans both land in the same place: emphasize vegetables, fruits, whole grains, legumes, nuts, and lean protein; limit ultra-processed foods, added sugars, and sodium. Adequacy matters more than perfection. This hub covers protein targets, food lists, and the patterns that make healthy eating easier to repeat.
Most of the hard part is adequacy. Are you getting enough protein? Enough fiber? Enough produce? The rest is preference. The guides below lead with the decision — eat this, this often — and park the biochemistry below the fold. Citations are from the NIH Office of Dietary Supplements, USDA FoodData Central, Harvard's Nutrition Source, and recent Cochrane reviews.
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Weekly food lists, protein targets, and what actually works.
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