The top 10 Nutrition guidelines from Villacorta interviews that everybody must know and practice now!

2. Combine Your Food.

“Combining foods is so important for increasing your metabolism and controlling hunger better” says Sarah Koszyk, MA, RDN, sports dietitian and weight management specialist, founder of Family. Food. Fiesta.

“When you combine foods such as a carbohydrate and protein, you will feel more full and satisfied than if you just ate one of the foods by itself.

For example, have you ever eaten a fruit and still felt hungry? Add some peanut butter, almond butter, nuts, cheese, or yogurt to the fruit and you are a happy camper.


When it comes to food combinations, an easy rule of thumb is to remember to eat at least 2 food groups for a hearty, satisfying snack. Double the pleasure. Double the benefits.”

3. Make Time to Eat with Those You Love.

Toby Amidor, MS, RD author of The Greek Yogurt Kitchen, values family meal times with her loved ones. “As I have school-age children and their weeknight schedules are hectic, I make a point to eat breakfast each morning together with my kids.

I am able to ask them what is in store for the day and make sure they leave my house with their bellies filled with a nutritious breakfast and a smile on their face.”


4. Have A Plan of Action.

Michelle Dudash, RDN, Cordon Bleu-certified chef and creator of Clean Eating Cooking School: Monthly Meal Plans Made Simple recommends that you look at your kitchen, see what you have on hand, and plan what you need to get. “It’s all about being armed with streamlined recipes, planning for the week, and having a calculated grocery list to stock your pantry strategically.

A well-stocked pantry also helps with last-minute meals at a moment’s notice. You don’t need to keep a lot of food on hand, just the right food on hand to produce balanced meals, meaning proteins, vegetables and whole grains.

Broth, dried herbs and spices, a couple oils and a few vinegars also boost flavor.”