Nutrition advice online is a genuine minefield — contradictory, often profit-driven, and frequently presented with far more certainty than the actual science supports. A few things that are genuinely well-established, not trendy: whole, minimally processed foods are consistently associated with better health outcomes than heavily processed ones. Consistency matters more than perfection — a good-enough pattern sustained for years beats a “perfect” diet you abandon in three weeks. Individual needs vary significantly, which is exactly why we’re not providing specific meal plans or numeric targets here — that’s a conversation for you and a qualified professional, not a general Docs article.
If you notice this topic bringing up complicated feelings around food, that’s worth being gentle with yourself about, and worth talking to someone qualified rather than navigating alone.