A Food Scientist RD Shares His Favorite Veggie + Go-To Nutrient-Dense Meal

Sanders and I recently connected to chat about this year's National Nutrition Month focus on personalized nutrition. I also got to learn more about his personal dietary approach, plus foods Sanders can't get enough of right now, including one particular cruciferous veggie.

"Personalize Your Plate" resonates with me both personally and professionally. We know as nutrition experts that though there are similarities in the macro- and micronutrients people need, there are important differences in how everyone's body meets those needs. Helping people to understand and utilize nutrition to serve their individual bodies has been my overarching professional principle. This is a practice I follow in my own dietary habits, too!

To live our best lives, it is important to pay attention to the nuance of how each unique body metabolizes and utilizes the nutrients we consume. Keeping a variety of healthful foods in my diet allows me the opportunity to meet my nutritional needs while also catering to my personal preferences, whether for taste, texture, or digestion.

When I approach meals, I often think big picture: protein, vegetable, healthy carb, and naturally sweet dessert. Following that framework, one of my favorite lunches right now combines fatty fish (I'm on a mackerel kick currently), the powerhouse cruciferous vegetable Brussels sprouts, and wild rice for a low-glycemic-index carbohydrate. My dessert combination is dairy plus fruit, which is nutrient- and protein-dense. Right now, I'm enjoying full-fat yogurt and berries, especially raspberries, cranberries, and blueberries.

Brussels sprouts! These cruciferous vegetables deliver some major nutritional benefits. They are high in fiber, vitamins C and K, and antioxidant micro- and phytonutrients. I love their delectable taste too. The Brussels sprouts grown today taste much better than in years past—now you get the dual benefit of nutrient density and enjoyable taste!