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“Nutrition in the Kitchen: Start 2026 Healthy” (Tom Dickson with Leslie Bonci) 

Core theme: Shift the mindset from restrictive “what not to do” rules to practical, positive, doable habits—especially around protein, fiber, portions, and smart convenience foods. 

1) Framing: “What to do” beats “what not to do”

• Leslie cited the International Food Information Council’s Food & Health Survey and said
• She emphasized that “eat healthy” is vague; a better goal is balanced nutrients, satisfying meals, and stopping when full—using real-world tools (measuring cups/spoons) rather than internet rules. 

Fact-check link (IFIC survey):
https://foodinsight.org/2025-food-and-health-survey/

2) Protein: right-sized portions, not “more is better”

• Leslie translated a protein target range of ~1.2–1.6 g/kg (about 0.5–0.7 g/lb) into “hand-size per meal” guidance, and repeatedly stressed that more isn’t automatically better. (This range is commonly discussed in sports nutrition and aging research; it’s higher than the general RDA of 0.8 g/kg.)
• For teens trying to gain weight/muscle: she emphasized protein + carbohydrate together, and that some weight gain will include fat—focus on maximizing lean mass rather than only “more protein.”
• For plant-based eaters: protein is doable but often requires larger volume; she specifically liked soy foods (tofu/edamame) for higher protein density. 

Fact-check links (protein baselines and context):
https://www.nationalacademies.org/our-work/dietary-reference-intakes-for-energy-carbohydrate-fiber-fat-fatty-acids-cholesterol-protein-and-amino-acids
https://ods.od.nih.gov/HealthInformation/Dietary_Reference_Intakes.aspx

3) Fiber + carbs: measure portions and use “smart staples”

• She reinforced age/sex fiber targets (women 21–25g; men 30–38g depending on age) and used practical comparisons (high-fiber cereal; beans; adding fruit).
• She advocated measuring common carb portions (snacks, cereal, pasta/rice) because “a handful” varies wildly person-to-person.
• Convenience foods can be a win: she encouraged frozen/canned vegetables and ready-to-use chopped salads because food only helps if it’s actually eaten (not decomposing in the produce drawer). 

Fact-check link (fiber Adequate Intake levels):
https://www.nationalacademies.org/our-work/dietary-reference-intakes-for-energy-carbohydrate-fiber-fat-fatty-acids-cholesterol-protein-and-amino-acids

4) Dining out: portion hacks that work in real life

Leslie’s most repeated restaurant strategies:

• Start with a “filler not a fill-out” (e.g., broth-based soup or salad), and ask for dressing on the side.  
• Ask if an entrée can be made appetizer-sized, or split salad/entrée with a partner.
• Consider ordering appetizers as the meal (shrimp cocktail, sashimi/ahi), and plan leftovers intentionally.  
• Alcohol increases appetite—don’t lead with drinks before ordering if you’re trying to manage intake. 

5) Dressings and “healthy fats”: measure them

• She emphasized that vinegar gives most of the flavor; oil mainly “moistens.” Use vinegar first, then a small drizzle of oil, and measure dressing to ~2 Tbsp (portioning it out before pouring helps).
• Similar measuring advice applied to trail mix/nuts and other calorie-dense “healthy halo” foods. 

6) Dairy, alternatives, yogurt, and fermented foods

• She said plant-based milks generally have lower protein and are not nutritionally equivalent to dairy milk; if you swap them in, you may need to make up protein elsewhere.
• On dairy milk: she noted protein per serving is similar across fat levels (skim/1%/2%/whole).
• She praised yogurt as an easy protein source and highlighted fermented foods (yogurt, kefir, miso, kimchi) as “gut-supportive.” 

Fact-check links (rBST and milk safety; fermented foods info):
https://www.fda.gov/animal-veterinary/product-safety-information/bovine-somatotropin-bst
https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know

7) Sweeteners + soda: clarify the numbers

• Leslie said a regular Coke has ~12 teaspoons of sugar and ~120–150 calories compared with Diet Coke at ~0 calories, and noted each sweetener has an ADI (acceptable daily intake). 

Fact-check note: A 12 oz Coca-Cola is commonly listed as 39g added sugar, which equals 9.75 teaspoons (since 1 tsp sugar ≈ 4g). “12 teaspoons” is a common shorthand estimate (some sodas are higher; some servings are larger).

Fact-check links (sugar grams, tsp conversion, ADI context):
https://fdc.nal.usda.gov/
https://www.fda.gov/food/food-additives-petitions/high-intensity-sweeteners
https://www.cdc.gov/nutrition/data-statistics/added-sugars.html

8) A few transcript-specific additions 

• Leslie explicitly recommended MyFitnessPal as her favorite tracking app because it keeps adding time-saving features (voice input, photo features).
• She pushed “stealth health” for picky eaters/teens: sneak vegetables into smoothies, dips, sauces, burgers, meatballs, meatloaf—improves nutrition without changing the experience much.
• She encouraged “kitchen exercise” (prep work, lifting cookware) as a mindset that food + movement go together. 

Sources 

External fact-check URLs (non-“kitchen” sources):

• IFIC Food & Health Survey (for “what to do” preference):
  https://foodinsight.org/2025-food-and-health-survey/
• Fiber Adequate Intake levels (National Academies DRI report):
  https://www.nationalacademies.org/our-work/dietary-reference-intakes-for-energy-carbohydrate-fiber-fat-fatty-acids-cholesterol-protein-and-amino-acids
• Dietary Reference Intakes overview (NIH ODS):
  https://ods.od.nih.gov/HealthInformation/Dietary_Reference_Intakes.aspx
• USDA FoodData Central (sugar grams for beverages/foods):
  https://fdc.nal.usda.gov/
• Added sugars background (CDC):
  https://www.cdc.gov/nutrition/data-statistics/added-sugars.html
• High-intensity sweeteners + ADI context (FDA):
  https://www.fda.gov/food/food-additives-petitions/high-intensity-sweeteners
• rBST / milk safety information (FDA):
  https://www.fda.gov/animal-veterinary/product-safety-information/bovine-somatotropin-bst
• Probiotics/fermented foods basics (NIH NCCIH):
  https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know