Sarah Ballantyne, PhD
@drsarahballantyne.bsky.social
Founder of Nutrivore 🍏 | PhD Scientist
On a mission to make nutrient dense eating simple, joyful & sustainable.
Start Nutrivore90 our free challenge ⬇️
https://nutrivore.com/links/
On a mission to make nutrient dense eating simple, joyful & sustainable.
Start Nutrivore90 our free challenge ⬇️
https://nutrivore.com/links/
Pinned
Fix Your Diet. Without Dieting.
Improve your diet, while quitting diet mentality. No calorie counting. No gimmicks. No restrictive rules. Just simple, science-backed habits that help you build a nourishing way of eating for life. And, it’s free.
Starts Mon Jan 5th ➡️ nutrivore.com/nutrivore90/
Improve your diet, while quitting diet mentality. No calorie counting. No gimmicks. No restrictive rules. Just simple, science-backed habits that help you build a nourishing way of eating for life. And, it’s free.
Starts Mon Jan 5th ➡️ nutrivore.com/nutrivore90/
Chestnuts roasting on an open fire …
One serving of raw, peeled chestnuts (1 ounce or 28 grams) provides an impressive 1028.4 mg of polyphenols! Chestnuts are also a good source of vitamin B7 (biotin), vitamin C, and copper.
Eat them however you enjoy them!
One serving of raw, peeled chestnuts (1 ounce or 28 grams) provides an impressive 1028.4 mg of polyphenols! Chestnuts are also a good source of vitamin B7 (biotin), vitamin C, and copper.
Eat them however you enjoy them!
December 20, 2025 at 9:01 PM
Chestnuts roasting on an open fire …
One serving of raw, peeled chestnuts (1 ounce or 28 grams) provides an impressive 1028.4 mg of polyphenols! Chestnuts are also a good source of vitamin B7 (biotin), vitamin C, and copper.
Eat them however you enjoy them!
One serving of raw, peeled chestnuts (1 ounce or 28 grams) provides an impressive 1028.4 mg of polyphenols! Chestnuts are also a good source of vitamin B7 (biotin), vitamin C, and copper.
Eat them however you enjoy them!
Make 2026 the year you quit the restrict–binge–repeat cycle.
December 19, 2025 at 11:19 PM
Make 2026 the year you quit the restrict–binge–repeat cycle.
The most nutrient-dense starchy foods are legumes with an average Nutrivore Score of 358. Compare that to 290 for root veggies and 189 for grains!
Given their phytonutrient, micronutrient, protein & fiber profiles, it’s no shocker that they are nutrient dense!
My favorite is lentils, what’s yours?
Given their phytonutrient, micronutrient, protein & fiber profiles, it’s no shocker that they are nutrient dense!
My favorite is lentils, what’s yours?
December 19, 2025 at 6:08 PM
The most nutrient-dense starchy foods are legumes with an average Nutrivore Score of 358. Compare that to 290 for root veggies and 189 for grains!
Given their phytonutrient, micronutrient, protein & fiber profiles, it’s no shocker that they are nutrient dense!
My favorite is lentils, what’s yours?
Given their phytonutrient, micronutrient, protein & fiber profiles, it’s no shocker that they are nutrient dense!
My favorite is lentils, what’s yours?
What does the fava bean have to do with Christmas?
In some countries it is tradition to hide a dried fava bean inside of a fruitcake. The person lucky enough to get the piece with the fava bean in it is supposed to buy the cake the following year!
What are some of your holiday food traditions?
In some countries it is tradition to hide a dried fava bean inside of a fruitcake. The person lucky enough to get the piece with the fava bean in it is supposed to buy the cake the following year!
What are some of your holiday food traditions?
December 19, 2025 at 3:37 PM
What does the fava bean have to do with Christmas?
In some countries it is tradition to hide a dried fava bean inside of a fruitcake. The person lucky enough to get the piece with the fava bean in it is supposed to buy the cake the following year!
What are some of your holiday food traditions?
In some countries it is tradition to hide a dried fava bean inside of a fruitcake. The person lucky enough to get the piece with the fava bean in it is supposed to buy the cake the following year!
What are some of your holiday food traditions?
Nutrivore90 has moved to Substack!
When you sign up, the full free challenge is delivered by email via Substack. Every Monday you receive one main challenge email with the weekly focus, a clear habit to practice, a short reading, and a journal prompt.
www.nutrivore90.com
When you sign up, the full free challenge is delivered by email via Substack. Every Monday you receive one main challenge email with the weekly focus, a clear habit to practice, a short reading, and a journal prompt.
www.nutrivore90.com
December 18, 2025 at 11:30 PM
Nutrivore90 has moved to Substack!
When you sign up, the full free challenge is delivered by email via Substack. Every Monday you receive one main challenge email with the weekly focus, a clear habit to practice, a short reading, and a journal prompt.
www.nutrivore90.com
When you sign up, the full free challenge is delivered by email via Substack. Every Monday you receive one main challenge email with the weekly focus, a clear habit to practice, a short reading, and a journal prompt.
www.nutrivore90.com
Why Some Habits Stick (and Others Don’t)
YouTube video by Dr. Sarah Ballantyne
youtu.be
December 18, 2025 at 9:39 PM
I’m adding a section called “Nutrivore Mindset Corner” to every Nutrivore Newsletter. It’s a nice throughline from the Nutrivore90 Challenge, where we not only work on improving diet quality but also on ditching diet mentality.
December 18, 2025 at 6:41 PM
I’m adding a section called “Nutrivore Mindset Corner” to every Nutrivore Newsletter. It’s a nice throughline from the Nutrivore90 Challenge, where we not only work on improving diet quality but also on ditching diet mentality.
How do you strike that balance of enjoying all the flavors and food traditions of the holidays, while still maintaining overall healthy eating patterns?
My best tip is don’t skip meals.
My best tip is don’t skip meals.
December 18, 2025 at 4:32 PM
How do you strike that balance of enjoying all the flavors and food traditions of the holidays, while still maintaining overall healthy eating patterns?
My best tip is don’t skip meals.
My best tip is don’t skip meals.
Mussels are nutrient dynamos which even rival liver in terms of nutrient density!
Mussels are filter feeders capable of filtering up to 17 gallons a day, they are also useful bio-indicators to monitor the health of aquatic ecosystems.
Great for the environment, great for our health & delicious!
Mussels are filter feeders capable of filtering up to 17 gallons a day, they are also useful bio-indicators to monitor the health of aquatic ecosystems.
Great for the environment, great for our health & delicious!
December 17, 2025 at 1:53 AM
Mussels are nutrient dynamos which even rival liver in terms of nutrient density!
Mussels are filter feeders capable of filtering up to 17 gallons a day, they are also useful bio-indicators to monitor the health of aquatic ecosystems.
Great for the environment, great for our health & delicious!
Mussels are filter feeders capable of filtering up to 17 gallons a day, they are also useful bio-indicators to monitor the health of aquatic ecosystems.
Great for the environment, great for our health & delicious!
Currants are a type of berry, small in size, but big in taste! Enjoy them fresh, in baked goods, or in jams & sauces.
They are also “berry” nutritious!
1 cup of black currants contains a whopping 225% DV vitamin C also a good source of polyphenols, copper, iron & manganese.
Have you tried them?
They are also “berry” nutritious!
1 cup of black currants contains a whopping 225% DV vitamin C also a good source of polyphenols, copper, iron & manganese.
Have you tried them?
December 16, 2025 at 11:40 PM
Currants are a type of berry, small in size, but big in taste! Enjoy them fresh, in baked goods, or in jams & sauces.
They are also “berry” nutritious!
1 cup of black currants contains a whopping 225% DV vitamin C also a good source of polyphenols, copper, iron & manganese.
Have you tried them?
They are also “berry” nutritious!
1 cup of black currants contains a whopping 225% DV vitamin C also a good source of polyphenols, copper, iron & manganese.
Have you tried them?
Golden oyster mushrooms (aka yellow oysters) are a type of oyster mushroom that are - wait for it - golden yellow in color!
These mushrooms are native to Asia. In North America, where they are considered an invasive species, you’ll likely have to forage for them if you want to give them a try.
These mushrooms are native to Asia. In North America, where they are considered an invasive species, you’ll likely have to forage for them if you want to give them a try.
December 16, 2025 at 10:33 PM
Golden oyster mushrooms (aka yellow oysters) are a type of oyster mushroom that are - wait for it - golden yellow in color!
These mushrooms are native to Asia. In North America, where they are considered an invasive species, you’ll likely have to forage for them if you want to give them a try.
These mushrooms are native to Asia. In North America, where they are considered an invasive species, you’ll likely have to forage for them if you want to give them a try.
Different varieties of cabbage range in color, shape, leaf texture, flavor, and nutrient profile!
Nutrivore Scores
Bok choy - 3428
Green cabbage - 2034
Red cabbage - 1369
Savoy cabbage - 1321
Scores for fermented
Kimchi - 1097
Sauerkraut - 710
No matter how you slice it, this veggie is slawesome!
Nutrivore Scores
Bok choy - 3428
Green cabbage - 2034
Red cabbage - 1369
Savoy cabbage - 1321
Scores for fermented
Kimchi - 1097
Sauerkraut - 710
No matter how you slice it, this veggie is slawesome!
December 16, 2025 at 9:37 PM
Different varieties of cabbage range in color, shape, leaf texture, flavor, and nutrient profile!
Nutrivore Scores
Bok choy - 3428
Green cabbage - 2034
Red cabbage - 1369
Savoy cabbage - 1321
Scores for fermented
Kimchi - 1097
Sauerkraut - 710
No matter how you slice it, this veggie is slawesome!
Nutrivore Scores
Bok choy - 3428
Green cabbage - 2034
Red cabbage - 1369
Savoy cabbage - 1321
Scores for fermented
Kimchi - 1097
Sauerkraut - 710
No matter how you slice it, this veggie is slawesome!
Arugula (aka Rocket) Haiku
Peppery green leaves,
Out of this world leafy green.
Garden's spicy gift.
Peppery green leaves,
Out of this world leafy green.
Garden's spicy gift.
December 16, 2025 at 8:05 PM
Arugula (aka Rocket) Haiku
Peppery green leaves,
Out of this world leafy green.
Garden's spicy gift.
Peppery green leaves,
Out of this world leafy green.
Garden's spicy gift.
Cruciferous veggies like broccoli, radishes, turnips, cabbage & kale are good sources of fiber, vitamins, minerals & polyphenols, but the many impressive benefits is attributable to a class of phytonutrients called glucosinolates, which are unique to cruciferous veggies.
December 15, 2025 at 9:02 PM
Cruciferous veggies like broccoli, radishes, turnips, cabbage & kale are good sources of fiber, vitamins, minerals & polyphenols, but the many impressive benefits is attributable to a class of phytonutrients called glucosinolates, which are unique to cruciferous veggies.
When it comes to improving your diet, eating more vegetables delivers one of the biggest returns on investment for your health.
The scientific case is overwhelming. From heart disease and stroke to type 2 diabetes, autoimmune disease, osteoporosis, cognitive decline, and even depression & anxiety.
The scientific case is overwhelming. From heart disease and stroke to type 2 diabetes, autoimmune disease, osteoporosis, cognitive decline, and even depression & anxiety.
December 15, 2025 at 5:52 PM
When it comes to improving your diet, eating more vegetables delivers one of the biggest returns on investment for your health.
The scientific case is overwhelming. From heart disease and stroke to type 2 diabetes, autoimmune disease, osteoporosis, cognitive decline, and even depression & anxiety.
The scientific case is overwhelming. From heart disease and stroke to type 2 diabetes, autoimmune disease, osteoporosis, cognitive decline, and even depression & anxiety.
Did you know that even adding just one serving a day when you’re starting from zero makes a difference? And we see meaningful health benefits at three servings a day, too. Add a side of carrots. Add more veggies to your sandwich. Small changes really do add up.
December 15, 2025 at 4:48 PM
Did you know that even adding just one serving a day when you’re starting from zero makes a difference? And we see meaningful health benefits at three servings a day, too. Add a side of carrots. Add more veggies to your sandwich. Small changes really do add up.
The health benefits of a fiber-rich diet
Better bowel regularity and less bloating or constipation
Support for mood, focus, and cognition via the gut-brain axis
Better appetite control and satiety between meals
Lower risk of type 2 diabetes, cardiovascular disease, obesity, and colon cancer
Better bowel regularity and less bloating or constipation
Support for mood, focus, and cognition via the gut-brain axis
Better appetite control and satiety between meals
Lower risk of type 2 diabetes, cardiovascular disease, obesity, and colon cancer
December 14, 2025 at 9:47 PM
The health benefits of a fiber-rich diet
Better bowel regularity and less bloating or constipation
Support for mood, focus, and cognition via the gut-brain axis
Better appetite control and satiety between meals
Lower risk of type 2 diabetes, cardiovascular disease, obesity, and colon cancer
Better bowel regularity and less bloating or constipation
Support for mood, focus, and cognition via the gut-brain axis
Better appetite control and satiety between meals
Lower risk of type 2 diabetes, cardiovascular disease, obesity, and colon cancer
Lentil Haiku
Nutritious legume.
Valuable protein source.
And, budget friendly!
Nutritious legume.
Valuable protein source.
And, budget friendly!
December 14, 2025 at 7:05 PM
Lentil Haiku
Nutritious legume.
Valuable protein source.
And, budget friendly!
Nutritious legume.
Valuable protein source.
And, budget friendly!
Adding more fiber is a great habit to work on!
Aim for about 28 grams per day.
But don’t rush it! If you’re increasing fiber, go slowly to avoid digestive upset.
A good rule of thumb is to add about 5 grams per day per week.
Aim for about 28 grams per day.
But don’t rush it! If you’re increasing fiber, go slowly to avoid digestive upset.
A good rule of thumb is to add about 5 grams per day per week.
December 14, 2025 at 3:45 PM
Adding more fiber is a great habit to work on!
Aim for about 28 grams per day.
But don’t rush it! If you’re increasing fiber, go slowly to avoid digestive upset.
A good rule of thumb is to add about 5 grams per day per week.
Aim for about 28 grams per day.
But don’t rush it! If you’re increasing fiber, go slowly to avoid digestive upset.
A good rule of thumb is to add about 5 grams per day per week.
Joy, Mindset, and Letting Go of Food Rules
YouTube video by Dr. Sarah Ballantyne
youtu.be
December 13, 2025 at 7:37 PM
What’s one piece of basic nutrition advice you know but haven’t put into practice yet?
December 13, 2025 at 2:06 PM
What’s one piece of basic nutrition advice you know but haven’t put into practice yet?
If eating 5+ servings of veggies feels intimidating, you’re not alone! 🥦 While many studies show benefits up to 5 servings a day, some show benefits level off at 3 (and a few at 8). The key takeaway: every bit counts, so it’s okay to build up slowly over time.
December 13, 2025 at 12:50 AM
If eating 5+ servings of veggies feels intimidating, you’re not alone! 🥦 While many studies show benefits up to 5 servings a day, some show benefits level off at 3 (and a few at 8). The key takeaway: every bit counts, so it’s okay to build up slowly over time.
Coffee Haiku
A guilty pleasure?
Provides a range of health “percs”
Coffee for the win!
A guilty pleasure?
Provides a range of health “percs”
Coffee for the win!
December 12, 2025 at 10:17 PM
Coffee Haiku
A guilty pleasure?
Provides a range of health “percs”
Coffee for the win!
A guilty pleasure?
Provides a range of health “percs”
Coffee for the win!
Yes, chocolate is good for you! 🍫
A 2017 meta-analysis found those who ate the most chocolate had a 10% lower risk of heart disease, 16% lower stroke risk, and an 18% lower risk of type 2 diabetes.
About 1 oz/day seems to be the sweet spot.
doi: 10.3390/nu9070688
A 2017 meta-analysis found those who ate the most chocolate had a 10% lower risk of heart disease, 16% lower stroke risk, and an 18% lower risk of type 2 diabetes.
About 1 oz/day seems to be the sweet spot.
doi: 10.3390/nu9070688
December 12, 2025 at 7:24 PM
Yes, chocolate is good for you! 🍫
A 2017 meta-analysis found those who ate the most chocolate had a 10% lower risk of heart disease, 16% lower stroke risk, and an 18% lower risk of type 2 diabetes.
About 1 oz/day seems to be the sweet spot.
doi: 10.3390/nu9070688
A 2017 meta-analysis found those who ate the most chocolate had a 10% lower risk of heart disease, 16% lower stroke risk, and an 18% lower risk of type 2 diabetes.
About 1 oz/day seems to be the sweet spot.
doi: 10.3390/nu9070688
Dec 12 is National Cocoa Day!
Unsweetened cocoa powder packs a Nutrivore Score of 1024 and is loaded with polyphenols, copper, manganese, fiber, magnesium, biotin, iron + more.
A nutrient-dense way to warm up — enjoy that hot cocoa! ☕
Unsweetened cocoa powder packs a Nutrivore Score of 1024 and is loaded with polyphenols, copper, manganese, fiber, magnesium, biotin, iron + more.
A nutrient-dense way to warm up — enjoy that hot cocoa! ☕
December 12, 2025 at 4:55 PM
Dec 12 is National Cocoa Day!
Unsweetened cocoa powder packs a Nutrivore Score of 1024 and is loaded with polyphenols, copper, manganese, fiber, magnesium, biotin, iron + more.
A nutrient-dense way to warm up — enjoy that hot cocoa! ☕
Unsweetened cocoa powder packs a Nutrivore Score of 1024 and is loaded with polyphenols, copper, manganese, fiber, magnesium, biotin, iron + more.
A nutrient-dense way to warm up — enjoy that hot cocoa! ☕