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
What is Nutrivore?
It’s the simple goal of getting the nutrients our bodies need from the foods we eat.
It’s not a prescriptive diet plan. It’s a knowledge base that answers “why care about nutrients”?
It’s also the name of my book and it’s the name of my free nutrient and food database.
It’s the simple goal of getting the nutrients our bodies need from the foods we eat.
It’s not a prescriptive diet plan. It’s a knowledge base that answers “why care about nutrients”?
It’s also the name of my book and it’s the name of my free nutrient and food database.
Fiber is an important nutrient; it regulates peristalsis and some gastric hormones, in addition to supplying our gut bacteria with fermentable substrate, i.e., food!
High fiber intake reduces the risk of cardiovascular disease and of many forms of cancer…
High fiber intake reduces the risk of cardiovascular disease and of many forms of cancer…
November 16, 2025 at 7:52 PM
Fiber is an important nutrient; it regulates peristalsis and some gastric hormones, in addition to supplying our gut bacteria with fermentable substrate, i.e., food!
High fiber intake reduces the risk of cardiovascular disease and of many forms of cancer…
High fiber intake reduces the risk of cardiovascular disease and of many forms of cancer…
Sad news for wine aficionados, much of the awesome nutrition in grapes is lost in the fermentation process.
Nutrivore Scores:
Grapes 364
Red wine 104
White wine 42
Contrary to what we were told in the 90s, no amount of alcohol is good for us…
Nutrivore Scores:
Grapes 364
Red wine 104
White wine 42
Contrary to what we were told in the 90s, no amount of alcohol is good for us…
November 15, 2025 at 8:24 PM
Sad news for wine aficionados, much of the awesome nutrition in grapes is lost in the fermentation process.
Nutrivore Scores:
Grapes 364
Red wine 104
White wine 42
Contrary to what we were told in the 90s, no amount of alcohol is good for us…
Nutrivore Scores:
Grapes 364
Red wine 104
White wine 42
Contrary to what we were told in the 90s, no amount of alcohol is good for us…
I get asked all the time about tea and coffee, and I personally love and drink both!
Most studies show benefits at...
Tea: 2-6 cups daily.
Coffee: 1 to 3 cups daily.
Tea has an average Nutrivore Score of 3721
Coffee an average score of 6832
And both are phytonutrient-rich!
Most studies show benefits at...
Tea: 2-6 cups daily.
Coffee: 1 to 3 cups daily.
Tea has an average Nutrivore Score of 3721
Coffee an average score of 6832
And both are phytonutrient-rich!
November 15, 2025 at 4:52 PM
I get asked all the time about tea and coffee, and I personally love and drink both!
Most studies show benefits at...
Tea: 2-6 cups daily.
Coffee: 1 to 3 cups daily.
Tea has an average Nutrivore Score of 3721
Coffee an average score of 6832
And both are phytonutrient-rich!
Most studies show benefits at...
Tea: 2-6 cups daily.
Coffee: 1 to 3 cups daily.
Tea has an average Nutrivore Score of 3721
Coffee an average score of 6832
And both are phytonutrient-rich!
What is Nutrivore?
It’s the simple goal of getting the nutrients our bodies need from the foods we eat.
It’s not a prescriptive diet plan. It’s a knowledge base that answers “why care about nutrients”?
It’s also the name of my book and it’s the name of my free nutrient and food database.
It’s the simple goal of getting the nutrients our bodies need from the foods we eat.
It’s not a prescriptive diet plan. It’s a knowledge base that answers “why care about nutrients”?
It’s also the name of my book and it’s the name of my free nutrient and food database.
November 15, 2025 at 2:03 PM
What is Nutrivore?
It’s the simple goal of getting the nutrients our bodies need from the foods we eat.
It’s not a prescriptive diet plan. It’s a knowledge base that answers “why care about nutrients”?
It’s also the name of my book and it’s the name of my free nutrient and food database.
It’s the simple goal of getting the nutrients our bodies need from the foods we eat.
It’s not a prescriptive diet plan. It’s a knowledge base that answers “why care about nutrients”?
It’s also the name of my book and it’s the name of my free nutrient and food database.
Both iron and vitamin C play an important role in immunity.
Top food sources of iron include liver, red meat, and mollusks like clams.
Plant sources of iron include peas, leeks, lentils, molasses, and seaweed.
Top food sources of iron include liver, red meat, and mollusks like clams.
Plant sources of iron include peas, leeks, lentils, molasses, and seaweed.
November 13, 2025 at 9:50 PM
Both iron and vitamin C play an important role in immunity.
Top food sources of iron include liver, red meat, and mollusks like clams.
Plant sources of iron include peas, leeks, lentils, molasses, and seaweed.
Top food sources of iron include liver, red meat, and mollusks like clams.
Plant sources of iron include peas, leeks, lentils, molasses, and seaweed.
Spinach Haiku
Lots of nutrients.
Plenty of “helt” benefits.
No swelling biceps …
Lots of nutrients.
Plenty of “helt” benefits.
No swelling biceps …
November 13, 2025 at 5:56 PM
Spinach Haiku
Lots of nutrients.
Plenty of “helt” benefits.
No swelling biceps …
Lots of nutrients.
Plenty of “helt” benefits.
No swelling biceps …
Food can be just as hydrating as what’s in your cup. Many fruits and vegetables are more than 90% water.
Think of these foods as double-duty nutrition, they hydrate and nourish at the same time.
What’s your favorite?
Think of these foods as double-duty nutrition, they hydrate and nourish at the same time.
What’s your favorite?
November 13, 2025 at 2:30 PM
Food can be just as hydrating as what’s in your cup. Many fruits and vegetables are more than 90% water.
Think of these foods as double-duty nutrition, they hydrate and nourish at the same time.
What’s your favorite?
Think of these foods as double-duty nutrition, they hydrate and nourish at the same time.
What’s your favorite?
Aim for at least half your fluids to come from water in all its forms, with the rest from other health-promoting drinks. Tea and coffee are great examples.
November 12, 2025 at 6:17 PM
Aim for at least half your fluids to come from water in all its forms, with the rest from other health-promoting drinks. Tea and coffee are great examples.
Water doesn’t have to be plain to hydrate you.
Herbal tea, sparkling or mineral, water infused with fruit or herbs all count
Just skip alkaline water, the bold claims don’t hold up & water that’s too high in pH can actually disrupt the gut microbiome.
What’s your favorite way to stay hydrated?
Herbal tea, sparkling or mineral, water infused with fruit or herbs all count
Just skip alkaline water, the bold claims don’t hold up & water that’s too high in pH can actually disrupt the gut microbiome.
What’s your favorite way to stay hydrated?
November 12, 2025 at 2:26 PM
Water doesn’t have to be plain to hydrate you.
Herbal tea, sparkling or mineral, water infused with fruit or herbs all count
Just skip alkaline water, the bold claims don’t hold up & water that’s too high in pH can actually disrupt the gut microbiome.
What’s your favorite way to stay hydrated?
Herbal tea, sparkling or mineral, water infused with fruit or herbs all count
Just skip alkaline water, the bold claims don’t hold up & water that’s too high in pH can actually disrupt the gut microbiome.
What’s your favorite way to stay hydrated?
How much water do you really need each day?
You’ve probably heard the old “8 glasses of water” rule, but that’s more myth than science. The truth is, your hydration needs depend on many factors, like your body size, activity level, and even the climate you live in.
You’ve probably heard the old “8 glasses of water” rule, but that’s more myth than science. The truth is, your hydration needs depend on many factors, like your body size, activity level, and even the climate you live in.
November 11, 2025 at 7:04 PM
How much water do you really need each day?
You’ve probably heard the old “8 glasses of water” rule, but that’s more myth than science. The truth is, your hydration needs depend on many factors, like your body size, activity level, and even the climate you live in.
You’ve probably heard the old “8 glasses of water” rule, but that’s more myth than science. The truth is, your hydration needs depend on many factors, like your body size, activity level, and even the climate you live in.
Of all the animal products, seafood has the most consistently positive track record in the scientific literature, and it’s incredibly nutrient dense.
But what if you can’t eat seafood or if you just don’t like it?
But what if you can’t eat seafood or if you just don’t like it?
November 10, 2025 at 9:22 PM
Of all the animal products, seafood has the most consistently positive track record in the scientific literature, and it’s incredibly nutrient dense.
But what if you can’t eat seafood or if you just don’t like it?
But what if you can’t eat seafood or if you just don’t like it?
Canned Tuna is nutrient dense and safe!
A 4-ounce serving of tuna delivers an impressive 25 grams of protein, 111% DV vitamin B3, 91% DV vitamin B12, 76% DV selenium, 58% DV of vitamin B6, 22% DV B7, 20% DV phosphorus, and 16% DV vitamin D.
A 4-ounce serving of tuna delivers an impressive 25 grams of protein, 111% DV vitamin B3, 91% DV vitamin B12, 76% DV selenium, 58% DV of vitamin B6, 22% DV B7, 20% DV phosphorus, and 16% DV vitamin D.
November 10, 2025 at 7:23 PM
Canned Tuna is nutrient dense and safe!
A 4-ounce serving of tuna delivers an impressive 25 grams of protein, 111% DV vitamin B3, 91% DV vitamin B12, 76% DV selenium, 58% DV of vitamin B6, 22% DV B7, 20% DV phosphorus, and 16% DV vitamin D.
A 4-ounce serving of tuna delivers an impressive 25 grams of protein, 111% DV vitamin B3, 91% DV vitamin B12, 76% DV selenium, 58% DV of vitamin B6, 22% DV B7, 20% DV phosphorus, and 16% DV vitamin D.
Calcium is dependent on the active form of vitamin D for optimal absorption and can be excreted in excess when sodium intake is high. However, some trials have found that increasing potassium intake can prevent this sodium-induced calcium loss.
November 10, 2025 at 5:42 PM
Calcium is dependent on the active form of vitamin D for optimal absorption and can be excreted in excess when sodium intake is high. However, some trials have found that increasing potassium intake can prevent this sodium-induced calcium loss.
What if you just aren’t hungry in the morning?
This is a conundrum! High stress can suppress morning appetite and then dramatically increase appetite later in the day, so eating breakfast can help regulate the stress response but the stress response makes it so you don’t want to eat…
This is a conundrum! High stress can suppress morning appetite and then dramatically increase appetite later in the day, so eating breakfast can help regulate the stress response but the stress response makes it so you don’t want to eat…
November 9, 2025 at 10:19 PM
What if you just aren’t hungry in the morning?
This is a conundrum! High stress can suppress morning appetite and then dramatically increase appetite later in the day, so eating breakfast can help regulate the stress response but the stress response makes it so you don’t want to eat…
This is a conundrum! High stress can suppress morning appetite and then dramatically increase appetite later in the day, so eating breakfast can help regulate the stress response but the stress response makes it so you don’t want to eat…
Intermittent fasting is an eating pattern that helps some people reduce their calorie intake, but the metabolic health benefits of intermittent fasting are attributable to weight loss, and not to how that weight was lost…
November 9, 2025 at 8:45 PM
Intermittent fasting is an eating pattern that helps some people reduce their calorie intake, but the metabolic health benefits of intermittent fasting are attributable to weight loss, and not to how that weight was lost…
Eating breakfast improves health, no matter what you eat for your first meal of the day.
Breakfast is an important regulator of our circadian rhythm and of our hypothalamic-pituitary-adrenal axis, which controls reactions to stress…
Breakfast is an important regulator of our circadian rhythm and of our hypothalamic-pituitary-adrenal axis, which controls reactions to stress…
November 9, 2025 at 4:24 PM
Eating breakfast improves health, no matter what you eat for your first meal of the day.
Breakfast is an important regulator of our circadian rhythm and of our hypothalamic-pituitary-adrenal axis, which controls reactions to stress…
Breakfast is an important regulator of our circadian rhythm and of our hypothalamic-pituitary-adrenal axis, which controls reactions to stress…
Coffee Haiku
Cream, sugar, or black
Lots of phytonutrients
Morning requirement
Cream, sugar, or black
Lots of phytonutrients
Morning requirement
November 9, 2025 at 2:57 PM
Coffee Haiku
Cream, sugar, or black
Lots of phytonutrients
Morning requirement
Cream, sugar, or black
Lots of phytonutrients
Morning requirement
Canned, frozen or fresh, peas are a nutrient-dense veggie!
Per ½ cup green peas deliver 32% DV vitamin C, 2136.6 μg carotenoids, 23% DV biotin, 16% DV vitamin B1, 4.1g fiber, 15% DV vitamin K, 14% DV copper, 13% DV manganese, and 12% DV folate.
Hope that encourages you to “give peas a chance!”
Per ½ cup green peas deliver 32% DV vitamin C, 2136.6 μg carotenoids, 23% DV biotin, 16% DV vitamin B1, 4.1g fiber, 15% DV vitamin K, 14% DV copper, 13% DV manganese, and 12% DV folate.
Hope that encourages you to “give peas a chance!”
November 7, 2025 at 10:27 PM
Canned, frozen or fresh, peas are a nutrient-dense veggie!
Per ½ cup green peas deliver 32% DV vitamin C, 2136.6 μg carotenoids, 23% DV biotin, 16% DV vitamin B1, 4.1g fiber, 15% DV vitamin K, 14% DV copper, 13% DV manganese, and 12% DV folate.
Hope that encourages you to “give peas a chance!”
Per ½ cup green peas deliver 32% DV vitamin C, 2136.6 μg carotenoids, 23% DV biotin, 16% DV vitamin B1, 4.1g fiber, 15% DV vitamin K, 14% DV copper, 13% DV manganese, and 12% DV folate.
Hope that encourages you to “give peas a chance!”
Corn (canned, frozen or fresh) is a great choice that provides a lot of nutrition!
Per 1-cup serving (~ 2 small ears), yellow sweet corn delivers 29% DV biotin, 21% DV vitamin B5, 19% DV vitamin B1, 16% DV vitamin B3, 15% DV folate…
Per 1-cup serving (~ 2 small ears), yellow sweet corn delivers 29% DV biotin, 21% DV vitamin B5, 19% DV vitamin B1, 16% DV vitamin B3, 15% DV folate…
November 7, 2025 at 7:22 PM
Corn (canned, frozen or fresh) is a great choice that provides a lot of nutrition!
Per 1-cup serving (~ 2 small ears), yellow sweet corn delivers 29% DV biotin, 21% DV vitamin B5, 19% DV vitamin B1, 16% DV vitamin B3, 15% DV folate…
Per 1-cup serving (~ 2 small ears), yellow sweet corn delivers 29% DV biotin, 21% DV vitamin B5, 19% DV vitamin B1, 16% DV vitamin B3, 15% DV folate…
If you’ve ever thought, “I eat healthy, so I must be getting all the nutrients I need,” you’re not alone.
Sadly, even healthy diets can fall short when they lack variety. In fact, research shows that up to 90% of us may be deficient in at least one essential nutrient.
Sadly, even healthy diets can fall short when they lack variety. In fact, research shows that up to 90% of us may be deficient in at least one essential nutrient.
November 5, 2025 at 2:03 PM
If you’ve ever thought, “I eat healthy, so I must be getting all the nutrients I need,” you’re not alone.
Sadly, even healthy diets can fall short when they lack variety. In fact, research shows that up to 90% of us may be deficient in at least one essential nutrient.
Sadly, even healthy diets can fall short when they lack variety. In fact, research shows that up to 90% of us may be deficient in at least one essential nutrient.
Mushrooms are one of the most unusual and beneficial foods on the planet.
It may surprise you to learn that white button mushrooms, along with cremini and portabella mushrooms are in fact all the same variety of mushroom. The difference between the three is just age!
It may surprise you to learn that white button mushrooms, along with cremini and portabella mushrooms are in fact all the same variety of mushroom. The difference between the three is just age!
November 4, 2025 at 7:33 PM
Mushrooms are one of the most unusual and beneficial foods on the planet.
It may surprise you to learn that white button mushrooms, along with cremini and portabella mushrooms are in fact all the same variety of mushroom. The difference between the three is just age!
It may surprise you to learn that white button mushrooms, along with cremini and portabella mushrooms are in fact all the same variety of mushroom. The difference between the three is just age!
Walnut Haiku
Cracking open shells
To find the treasure inside—
A tasty walnut!
Cracking open shells
To find the treasure inside—
A tasty walnut!
November 4, 2025 at 5:34 PM
Walnut Haiku
Cracking open shells
To find the treasure inside—
A tasty walnut!
Cracking open shells
To find the treasure inside—
A tasty walnut!
How many different whole foods do you think you eat in a typical day or week? Are you surprised by that number?
November 4, 2025 at 2:14 PM
How many different whole foods do you think you eat in a typical day or week? Are you surprised by that number?
Ready to build the habit of dietary diversity & make your plate more interesting, your meals more enjoyable? This upcoming January skip rigid plans and food rules & find joy in discovering new foods you love!
Best part? It’s completely free
nutrivore.com/nutrivore90/
Best part? It’s completely free
nutrivore.com/nutrivore90/
Nutrivore90
Nutrivore90 helps you build lifelong nutrition habits with a challenge that actually works—no gimmicks, no guilt, just real results.
nutrivore.com
November 4, 2025 at 12:33 AM
Ready to build the habit of dietary diversity & make your plate more interesting, your meals more enjoyable? This upcoming January skip rigid plans and food rules & find joy in discovering new foods you love!
Best part? It’s completely free
nutrivore.com/nutrivore90/
Best part? It’s completely free
nutrivore.com/nutrivore90/
Dietary diversity helps improves consistency. This reduces the risk of diet fatigue and helps you actually enjoy the way you eat. And science backs this up: people who eat a broader variety of whole foods have better diet quality, stronger immune health, and lower risk of chronic disease.
November 3, 2025 at 9:58 PM
Dietary diversity helps improves consistency. This reduces the risk of diet fatigue and helps you actually enjoy the way you eat. And science backs this up: people who eat a broader variety of whole foods have better diet quality, stronger immune health, and lower risk of chronic disease.