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/
Are you ready for a healthier 2026? Sign up for Nutrivore90. It is a free 90-day habit centered challenge starting January 5. Every Monday you get a new focus, a simple goal, a weekly PDF guide, a journal prompt, and action steps that build consistency. nutrivore.com/nutrivore90/
December 2, 2025 at 10:20 AM
Are you ready for a healthier 2026? Sign up for Nutrivore90. It is a free 90-day habit centered challenge starting January 5. Every Monday you get a new focus, a simple goal, a weekly PDF guide, a journal prompt, and action steps that build consistency. nutrivore.com/nutrivore90/
"I can’t praise this challenge enough! It was great receiving these emails every Monday. It actually made me like Mondays!! So much good information and laid out really well. I can tell there’s so much work behind it and it’s amazing you can do it for free." - Denise
December 1, 2025 at 5:06 PM
"I can’t praise this challenge enough! It was great receiving these emails every Monday. It actually made me like Mondays!! So much good information and laid out really well. I can tell there’s so much work behind it and it’s amazing you can do it for free." - Denise
Registration is open for the next round of Nutrivore90, a completely free 90-day nutrition challenge starting January 5. Join now and get your first challenge guide right away.
nutrivore.com/nutrivore90/
nutrivore.com/nutrivore90/
December 1, 2025 at 2:25 PM
Registration is open for the next round of Nutrivore90, a completely free 90-day nutrition challenge starting January 5. Join now and get your first challenge guide right away.
nutrivore.com/nutrivore90/
nutrivore.com/nutrivore90/
You don’t have to overhaul your recipes or give up your go-to dishes to increase nutrient density. By using the Nutrivore Score, you can quickly identify nutrient-dense ingredients to layer onto meals you already love, without sacrificing flavor, tradition, or enjoyment.
November 26, 2025 at 2:34 PM
You don’t have to overhaul your recipes or give up your go-to dishes to increase nutrient density. By using the Nutrivore Score, you can quickly identify nutrient-dense ingredients to layer onto meals you already love, without sacrificing flavor, tradition, or enjoyment.
How to use the Nutrivore Score: Compare Related Foods ✅
Use the Nutrivore Score to compare like with like. Comparing two veggies? Check their scores. Two fruits? Same idea. Two types of bread, or two cuts of fish?
Use the Nutrivore Score to compare like with like. Comparing two veggies? Check their scores. Two fruits? Same idea. Two types of bread, or two cuts of fish?
November 25, 2025 at 4:32 PM
How to use the Nutrivore Score: Compare Related Foods ✅
Use the Nutrivore Score to compare like with like. Comparing two veggies? Check their scores. Two fruits? Same idea. Two types of bread, or two cuts of fish?
Use the Nutrivore Score to compare like with like. Comparing two veggies? Check their scores. Two fruits? Same idea. Two types of bread, or two cuts of fish?
Legumes are a Nutrivore Foundational Food for good reason. These humble pantry staples do so much more than just keep you full, they’re loaded with nutrients that support heart health, longevity, and a thriving gut.
November 20, 2025 at 5:16 PM
Legumes are a Nutrivore Foundational Food for good reason. These humble pantry staples do so much more than just keep you full, they’re loaded with nutrients that support heart health, longevity, and a thriving gut.
What if choosing the most nutrient-dense foods was simple?
Nutrivore takes a science-backed approach and groups foods into “food families” that each supply a unique collection of essential nutrients. This lets you build your meals with confidence, knowing you’re supporting your body.
Nutrivore takes a science-backed approach and groups foods into “food families” that each supply a unique collection of essential nutrients. This lets you build your meals with confidence, knowing you’re supporting your body.
November 17, 2025 at 6:12 PM
What if choosing the most nutrient-dense foods was simple?
Nutrivore takes a science-backed approach and groups foods into “food families” that each supply a unique collection of essential nutrients. This lets you build your meals with confidence, knowing you’re supporting your body.
Nutrivore takes a science-backed approach and groups foods into “food families” that each supply a unique collection of essential nutrients. This lets you build your meals with confidence, knowing you’re supporting your body.
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?
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.
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?
There’s a lot of noise out there about carbohydrates, it’s no wonder so many of us feel unsure about how carbs fit into a healthy diet. But when we zoom out and look at the big picture, one thing becomes clear: carbs from whole, nutrient-dense foods are essential for long-term health.
November 1, 2025 at 3:13 PM
There’s a lot of noise out there about carbohydrates, it’s no wonder so many of us feel unsure about how carbs fit into a healthy diet. But when we zoom out and look at the big picture, one thing becomes clear: carbs from whole, nutrient-dense foods are essential for long-term health.
Starchy whole foods are true superstars when it comes to supporting long-term health.
Including these healthy starchy foods is a smart, satisfying way to support your energy, microbiome, and overall nutrition. You don’t need to fear carbs, you just need to choose the ones that nourish you best.
Including these healthy starchy foods is a smart, satisfying way to support your energy, microbiome, and overall nutrition. You don’t need to fear carbs, you just need to choose the ones that nourish you best.
October 31, 2025 at 4:33 PM
Starchy whole foods are true superstars when it comes to supporting long-term health.
Including these healthy starchy foods is a smart, satisfying way to support your energy, microbiome, and overall nutrition. You don’t need to fear carbs, you just need to choose the ones that nourish you best.
Including these healthy starchy foods is a smart, satisfying way to support your energy, microbiome, and overall nutrition. You don’t need to fear carbs, you just need to choose the ones that nourish you best.
Fiber might not be digested like other nutrients, but its benefits are massive. In fact, fiber plays a leading role in supporting your gut microbiome, regulating digestion, stabilizing blood sugar, and lowering chronic disease risk. It’s not just about going to the bathroom, though that’s a bonus!
October 28, 2025 at 6:07 PM
Fiber might not be digested like other nutrients, but its benefits are massive. In fact, fiber plays a leading role in supporting your gut microbiome, regulating digestion, stabilizing blood sugar, and lowering chronic disease risk. It’s not just about going to the bathroom, though that’s a bonus!
Despite years of trendy headlines and fear-based diet advice, carbs, especially from whole food sources, are essential for energy, metabolism, hormone balance & gut health.
This week, we’re diving into how to choose and combine carbs, all while making your meals delicious, satisfying & sustainable.
This week, we’re diving into how to choose and combine carbs, all while making your meals delicious, satisfying & sustainable.
October 27, 2025 at 1:19 PM
Despite years of trendy headlines and fear-based diet advice, carbs, especially from whole food sources, are essential for energy, metabolism, hormone balance & gut health.
This week, we’re diving into how to choose and combine carbs, all while making your meals delicious, satisfying & sustainable.
This week, we’re diving into how to choose and combine carbs, all while making your meals delicious, satisfying & sustainable.
Which healthy fat do you include most often? olive oil, vegetable oils, avocado, seafood, nuts or seeds? Let’s take a vote in the comments!
October 21, 2025 at 2:36 PM
Which healthy fat do you include most often? olive oil, vegetable oils, avocado, seafood, nuts or seeds? Let’s take a vote in the comments!
Fats have had a complicated reputation. It’s not about swinging between low-fat and high-fat extremes. Instead, the science supports aiming for 20% to 35% of your daily calories from fat, mostly coming from nutrient-rich whole food sources.
October 20, 2025 at 1:25 PM
Fats have had a complicated reputation. It’s not about swinging between low-fat and high-fat extremes. Instead, the science supports aiming for 20% to 35% of your daily calories from fat, mostly coming from nutrient-rich whole food sources.
We don’t want to idolizing a single nutrient, it’s about balance, synergy, and getting the full spectrum of nutrition from the foods we eat. That said, protein absolutely earns its place at the table.
October 13, 2025 at 3:15 PM
We don’t want to idolizing a single nutrient, it’s about balance, synergy, and getting the full spectrum of nutrition from the foods we eat. That said, protein absolutely earns its place at the table.
Did you know that white & brown foods are packed with powerful nutrients?
While they might not be as vibrant as other colors, these foods are nutrient powerhouses that support immune function, heart health, and detoxification!
While they might not be as vibrant as other colors, these foods are nutrient powerhouses that support immune function, heart health, and detoxification!
October 12, 2025 at 2:20 PM
Did you know that white & brown foods are packed with powerful nutrients?
While they might not be as vibrant as other colors, these foods are nutrient powerhouses that support immune function, heart health, and detoxification!
While they might not be as vibrant as other colors, these foods are nutrient powerhouses that support immune function, heart health, and detoxification!
Have you had your greens today?
Green fruits and veggies aren’t just a staple in a healthy diet, they’re packed with powerhouse nutrients that support detoxification, eye health, and disease prevention!
Green fruits and veggies aren’t just a staple in a healthy diet, they’re packed with powerhouse nutrients that support detoxification, eye health, and disease prevention!
October 11, 2025 at 2:39 PM
Have you had your greens today?
Green fruits and veggies aren’t just a staple in a healthy diet, they’re packed with powerhouse nutrients that support detoxification, eye health, and disease prevention!
Green fruits and veggies aren’t just a staple in a healthy diet, they’re packed with powerhouse nutrients that support detoxification, eye health, and disease prevention!
Have you had your blues & purples today?
Blue and purple fruits & veggies aren’t just pretty, they’re packed with powerful phytonutrients that boost brain function, heart health, and muscle recovery!
Blue and purple fruits & veggies aren’t just pretty, they’re packed with powerful phytonutrients that boost brain function, heart health, and muscle recovery!
October 10, 2025 at 2:08 PM
Have you had your blues & purples today?
Blue and purple fruits & veggies aren’t just pretty, they’re packed with powerful phytonutrients that boost brain function, heart health, and muscle recovery!
Blue and purple fruits & veggies aren’t just pretty, they’re packed with powerful phytonutrients that boost brain function, heart health, and muscle recovery!
What’s your favorite orange or yellow food?
These vibrant fruits and veggies do more than just look pretty, they’re packed with powerful phytonutrients that support vision, skin, immune function, and heart health!
These vibrant fruits and veggies do more than just look pretty, they’re packed with powerful phytonutrients that support vision, skin, immune function, and heart health!
October 9, 2025 at 3:00 PM
What’s your favorite orange or yellow food?
These vibrant fruits and veggies do more than just look pretty, they’re packed with powerful phytonutrients that support vision, skin, immune function, and heart health!
These vibrant fruits and veggies do more than just look pretty, they’re packed with powerful phytonutrients that support vision, skin, immune function, and heart health!
What’s your favorite red food?
What makes red foods special?
Red produce is rich in lycopene, anthocyanins, and beta-cryptoxanthin, which help reduce inflammation, protect your heart, and even support bone health!
What makes red foods special?
Red produce is rich in lycopene, anthocyanins, and beta-cryptoxanthin, which help reduce inflammation, protect your heart, and even support bone health!
October 8, 2025 at 4:41 PM
What’s your favorite red food?
What makes red foods special?
Red produce is rich in lycopene, anthocyanins, and beta-cryptoxanthin, which help reduce inflammation, protect your heart, and even support bone health!
What makes red foods special?
Red produce is rich in lycopene, anthocyanins, and beta-cryptoxanthin, which help reduce inflammation, protect your heart, and even support bone health!
Eating a variety of colorful plant foods is about maximizing the diverse health benefits of phytonutrients! Each color group delivers unique compounds that support different aspects of our well-being.
Want to learn more? Pick up a copy of my book Nutrivore or request a copy at your local library.
Want to learn more? Pick up a copy of my book Nutrivore or request a copy at your local library.
October 7, 2025 at 1:09 PM
Eating a variety of colorful plant foods is about maximizing the diverse health benefits of phytonutrients! Each color group delivers unique compounds that support different aspects of our well-being.
Want to learn more? Pick up a copy of my book Nutrivore or request a copy at your local library.
Want to learn more? Pick up a copy of my book Nutrivore or request a copy at your local library.
What’s your favorite colorful fruit or veggie?
Are you eating the rainbow? We’ve all heard that fruits and veggies are good for us, but did you know that the color of your produce actually matters? Each color group contains unique phytonutrients that support different aspects of our health!
Are you eating the rainbow? We’ve all heard that fruits and veggies are good for us, but did you know that the color of your produce actually matters? Each color group contains unique phytonutrients that support different aspects of our health!
October 6, 2025 at 3:11 PM
What’s your favorite colorful fruit or veggie?
Are you eating the rainbow? We’ve all heard that fruits and veggies are good for us, but did you know that the color of your produce actually matters? Each color group contains unique phytonutrients that support different aspects of our health!
Are you eating the rainbow? We’ve all heard that fruits and veggies are good for us, but did you know that the color of your produce actually matters? Each color group contains unique phytonutrients that support different aspects of our health!
Let’s be honest, most diets fail because they leave no room for real life.
But here’s the truth: When you give yourself permission to include quality-of-life foods and stop trying to be perfect, you don’t fall apart after one indulgent meal.
But here’s the truth: When you give yourself permission to include quality-of-life foods and stop trying to be perfect, you don’t fall apart after one indulgent meal.
October 5, 2025 at 9:14 PM
Let’s be honest, most diets fail because they leave no room for real life.
But here’s the truth: When you give yourself permission to include quality-of-life foods and stop trying to be perfect, you don’t fall apart after one indulgent meal.
But here’s the truth: When you give yourself permission to include quality-of-life foods and stop trying to be perfect, you don’t fall apart after one indulgent meal.