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Kerry Gundlach, RD, shares nutrition fundamentals for health

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What’s Trending in Nutrition: 3 Science-Backed Ways to Feel Your Best

Kerry Doyle Gundlach, MS, RD, LD, IFNCP

 

Today’s nutrition trends are all about supporting how you feel. Here are three science-backed

approaches to help you achieve real results:

  1. Focus on Foods that Reduce Inflammation

Chronic inflammation is linked to various health issues, from joint pain and fatigue to serious

conditions like heart disease and diabetes. To combat it, add anti-inflammatory foods to your

diet, such as:

  • Fatty fish (salmon, sardines, mackerel)
  • Colorful fruits & veggies (berries, leafy greens, sweet potatoes, eggplant)
  • Nuts & seeds (walnuts, flax, hemp, chia)
  • Spices (turmeric, ginger, oregano, rosemary)
  • Extra Virgin Olive oil and dark chocolate (70% or higher)

The key is to adopt a Mediterranean-style eating pattern with whole, minimally processed

foods. For example, add fresh ginger to smoothies or make “rainbow salads”

 

  1. Nourish Your Gut

A healthy gut impacts digestion, immune function, energy, and even mood. Support your gut

with:

  • Fermented vegetables (kimchi, sauerkraut, kefir)
  • Prebiotic foods (onions, garlic, oats, leafy greens, flax)
  • Variety of plant fibers (leafy greens, berries, beans, whole grains)
  • Daily gut rituals: (deep breathing, gratitude, and mindful eating)

Try adding a spoonful of sauerkraut to meals or aiming for 30+ different plant foods each week

to boost your microbiome. Consistency and variety are more important than perfection.

 

  1. Balance Your Blood Sugar

Balanced blood sugar leads to steady energy, better focus, fewer cravings, and balanced

hormones. Look for signs like energy crashes, shakiness between meals, or sugar cravings. To

support stable blood sugar:

  • Build balanced meals with protein, healthy fats, fiber, and complex carbs.
  • Eat meals consistently to avoid spikes and crashes.
  • Pair carbs with protein or fat (e.g., apple with almond butter).
  • Avoid sugary snacks and sweetened beverages, especially on an empty stomach.

Start your day with a savory breakfast like eggs and spinach with kimchi or salsa, or add

garbanzo beans and chilled quinoa to your salads for extra fiber and staying power. You don’t need to eliminate carbs, just focus on combinations that keep your body steady and satisfied.

 

In summary, the goal is to make small, meaningful choices that help you feel good inside and

out, without extreme restrictions.

Want a nutrition plan that truly works for you? Schedule a free discovery call today!

Email: Kerry@iowacityfunctionalnutrition.com 

(More science-backed trends coming next month.)