Nutrition & Wellness
Evidence-based guidance and free expert resources to nourish your body — for every budget and every household.
Start Today: Sprouts & Microgreens
Sprouting seeds — lentils, alfalfa, broccoli — creates concentrated nutrition you can grow on a kitchen counter in days. Microgreens harvested just after sprouting are rich in antioxidants. Use filtered water, rinse twice daily, harvest at first true leaf. Compost trays for zero waste.
Sprouts and microgreens deliver up to 40× more vitamins, minerals, and enzymes per ounce compared to the same species at full maturity — supporting stronger immunity, better energy, and healthier living in just days.
Daily Nutritional Requirements
Optimal ranges for adults. Consult a healthcare provider for personalized guidance. Values represent research-supported targets above standard RDA minimums.
Fat Soluble Vitamins
- Vitamin A 800–1,000 mcg
- Vitamin D 1,000–2,000 IU
- Vitamin E 15–30 mg
- Vitamin K 100–200 mcg
Water Soluble Vitamins
- Vitamin C 200–500 mg
- B1 Thiamin 1–2 mg
- B2 Riboflavin 1–2 mg
- B3 Niacin 16–25 mg
- B5 Pantothenic Acid 5–10 mg
- B6 Pyridoxine 2–5 mg
- B7 Biotin 30–100 mcg
- B9 Folate 400–600 mcg
- B12 Cobalamin 4–10 mcg
- Choline 500–900 mg
Essential Minerals
- Calcium 1,000–1,200 mg
- Phosphorus 700–1,200 mg
- Potassium 3,800–4,700 mg
- Magnesium 400–600 mg
- Iron 8 mg (M) / 11 mg (F)
- Iodine 150 mcg
- Selenium 55 mcg
- Copper 900 mcg
- Manganese 1.8–2.3 mg
- Omega-3 EPA+DHA 500–1,000 mg
Daily Water Intake
Adult men: At least 15.5 cups (3.7 liters) per day · Adult women: At least 11.5 cups (2.7 liters) per day
Water needs increase with exercise, heat, illness, or pregnancy. Whole vegetables and fruits are 80–95% water by weight and count significantly toward your daily intake.
Visual Portion Control Guide
No scale needed. Use your hand and everyday objects as a portable measuring system anywhere — at home, in a restaurant, or at a food bank.
The Hand & Item Method
| Food Type | Serving | Visual Guide |
|---|---|---|
| Protein | 3–4 oz | Palm of hand, or deck of cards |
| Vegetables / Carbs | 1 cup | Tennis ball, or cupped hand |
| Cheese | 1 oz | 3 dice, or one thumb |
| Fats / Butter | 1 tsp | 1 die, or tip of thumb |
| Nuts / Snacks | 1 oz | Golf ball, or cupped palm |
| Pasta / Rice (cooked) | ½ cup | Half a cupped hand |
| Salad greens | 2 cups | Two cupped hands together |
Practical Tips
At Home
Measure snacks into small bowls rather than eating from the bag. Keep serving dishes off the table to prevent automatic second helpings.
Dining Out
Split an entrée with someone, or ask for a to-go box immediately and save half for later — restaurant portions are typically 2–3 servings.
Slow Down & Hydrate
Eat slowly — it takes 20 minutes for fullness signals to reach the brain. Start every meal with a large glass of water or broth-based soup.
Plate Setup
Fill half your plate with vegetables before adding proteins and starches. Use smaller plates — a full smaller plate satisfies more than a half-full large one.
Prioritizing Organic on a Budget
If you cannot buy all organic, prioritize the Dirty Dozen. Conventional Clean Fifteen items generally show lower residue frequency. Growing at home organically bypasses both lists entirely.
Dirty Dozen — Prioritize Organic
Highest pesticide residue levels per USDA testing. Systemic pesticides are absorbed into plant tissue and cannot be fully removed by washing.
- Strawberries
- Spinach
- Kale, Collard & Mustard Greens
- Nectarines
- Apples
- Grapes
- Bell & Hot Peppers
- Cherries
- Peaches
- Pears
- Celery
- Tomatoes
Clean Fifteen — Lowest Residue
Consistently fewer pesticide detections. Conventional is acceptable when budget is tight — reserve organic budget for Dirty Dozen items.
- Avocados
- Sweet Corn
- Pineapple
- Onions
- Papaya
- Sweet Peas (frozen)
- Asparagus
- Honeydew Melon
- Kiwi
- Cabbage
- Mushrooms
- Mangoes
- Sweet Potatoes
- Watermelon
- Carrots
Budget Decision Framework
All-organic budget: Choose organic across the board. · Limited budget: Prioritize organic for Dirty Dozen; conventional Clean Fifteen is acceptable. · Growing at home organically: You bypass both lists — maximum freshness, peak-ripeness nutrition, zero transport degradation. Learn to grow your own →
The Ideal Nutritional Kitchen Profile
What a truly nourishing, self-reliant kitchen looks like — minimal packaging, maximum nutrient density, real food at every level.
In Your Refrigerator
- 8+ distinct vegetables (variety = microbiome diversity)
- 2 fermented foods (yogurt, kimchi, sauerkraut, kefir)
- Legumes pre-cooked and ready to eat
- Live sprouts at some stage of growth
- Fresh herbs (parsley, cilantro, basil, chives)
- Seasonal whole fruit — not juice
- Minimal packaging, zero ultra-processed items
In Your Pantry
- Dry beans and lentils (protein, fiber, minerals)
- Whole grains (oats, brown rice, quinoa, farro)
- Seeds (hemp, chia, flax, sunflower, pumpkin)
- Diverse spices (anti-inflammatory compounds)
- Sea vegetables (kelp, nori — iodine and trace minerals)
- No ultra-processed foods or industrial seed oils
- Heirloom seeds ready for sprouting or planting
The Principle Behind This Profile
We live in a world with ever-present, often nutritionally poor processed food. This profile provides the framework: choose goods based on nutritional value and genuine need. Maximum value per dollar, minimum waste, minimum processing. The goal is abundant, regenerative, sustainable living — not deprivation.
Free Nutrition Counseling
Professional dietary guidance is available at no cost through government programs, universities, military services, and major grocery chains.
Government Programs
Veterans & Military
Grocery Chains Offering Free Dietitian Services
Grow What You Eat
The most nutritious food you can eat is what you grow yourself — harvested at peak ripeness, minutes before eating, with zero transport degradation.
Growing Resources