“What’s one personalized nutrition strategy that has had a positive impact on your family’s health? How did you implement it and what results did you see?”
Swapping the “one-plate-for-all” approach
Our family’s biggest win in personalized nutrition was swapping the “one-plate-for-all” approach for an individualized glycemic response strategy—basically, figuring out how each of us handles carbs differently.
With four kids, different metabolisms, and a lot of travel, I noticed the same pasta dinner could leave one child bouncing with energy and another in a post-meal slump. So, we ran short, two-week experiments using continuous glucose monitors (CGMs) paired with food journals. That let us see exactly which meals caused smooth blood sugar curves and which triggered spikes and crashes.
From there, we made small, personal tweaks: adjusting meal timing, pairing carbs with protein or fat, and changing portion sizes based on each person’s response. We kept the same base family meals—plenty of vegetables and lean protein—but customized sides and snacks for each person’s tolerance.
The payoff was immediate: my wife had steady afternoon energy, one child’s “hangry” episodes vanished, and I noticed better workout recovery by timing carbs around training instead of late at night.
The best part? It’s not a diet—it’s data. Everyone still enjoys family meals, but now they’re built to match each body’s biology, not force everyone into the same template.
Murray Seaton, Founder and CEO / Health & Fitness Entrepreneur, Hypervibe (Vibration Plates)
Shopping at our local farmers market
One nutrition strategy that has transformed my family’s health is shopping at our local farmers market. Investing one hour of our time each week has pushed us to eat clean, local, in-season food. Organic produce is abundant at the market. It’s really a luxury to eat ripe, sweet tomatoes that were grown a few miles away. We have noticed that we eat less processed food because it’s simply not in our house anymore. No more temptations in our pantry. We choose health in every bite.
Jeanett Tapia, Chiropractor, Intouch Chiropractic
Simple ‘three-day food rotation’
The most impactful strategy for my family has been a simple ‘three-day food rotation’. We consciously avoid eating the same primary foods, especially common starches or proteins like chicken or wheat, on consecutive days. This means if we have pasta on Monday, we won’t have it again until at least Thursday. It sounds complex, but it just requires a little bit of meal planning. The reason this works is that it prevents overloading specific digestive pathways. Constantly eating the same food requires your body to produce the same enzymes repeatedly, which can contribute to low-grade inflammation and food sensitivities over time. The result for us was a noticeable drop in everyday digestive complaints like bloating and post-meal fatigue. It also naturally expanded our family’s palate because we had to get more creative.
Christine Kaczmar, Digestion Doctor, Laser Slim
When we stopped asking what’s ‘healthy’ and started asking what’s inflammatory for us
Our biggest breakthrough came when we stopped asking what’s ‘healthy’ and started asking what’s inflammatory for us. My work in skincare is all about finding the root cause of an issue, not just treating symptoms. We applied that same principle to our family’s nutrition by doing a systematic elimination diet to identify our individual trigger foods. It’s a very personal approach that moves beyond generic advice. We removed common culprits like dairy, gluten, and processed sugar for about a month, then reintroduced them one by one. The results were specific and clear. My daughter’s stubborn eczema cleared up almost completely (dairy was the trigger), and my own hormonal acne became far less frequent. It proved that true health isn’t about adopting a popular diet, but about doing the detective work to understand your own body’s unique needs.
Nikki Kay Chase, Owner, Era Organics
Having meals prepared in advance
Having meals prepared in advance so that I only have to cook each day has made a huge difference to my family’s health. I’m not a big fan of meal prep because I don’t like reheating meat, but since I started spending Sundays cutting, chopping, and slicing meat and vegetables, dividing them into portions, and getting them ready to cook, I’ve noticed that we’ve stopped eating junk food. Another thing I did was eliminate soft sweet and carbonated drinks, a very wise decision, and I see how everyone is drinking more water.
I implemented these strategies because we were spending too much money eating out, and it wasn’t just about the money, but also about the gastrointestinal problems that started to appear, such as bloating and feeling full. All these problems have disappeared dramatically since the first week we started eating healthy at home and drinking mainly water. It has been a big change in our lives
Maybell Nieves, Surgical Oncologist, AlynMD
Focused on reducing her refined carbs, added sugars such as soft drinks
One nutrition strategy that made a real difference in my family was tailoring my aunt’s diet after she was diagnosed with type 2 diabetes. I focused on reducing her refined carbs, added sugars such as soft drinks, while increasing Proteins, high-fiber foods like whole grains, lentils, and leafy greens. I replaced sugary snacks with fresh fruit paired with nuts such as almonds and walnuts for better satiety and blood sugar control, and shifted her meals to smaller, balanced portions throughout the day to avoid spikes. I also advised her to check the glycemic index of the food she’s eating. Within a few months, her blood sugar readings became more stable, she had more energy, and she even lost a few inches, these changes that motivated her to stick with the plan long term.
Saad Karim, Doctor, Invigor Medical
Focusing on meal prepping around whole, unprocessed foods
One personalized nutrition strategy that’s made a big difference for my family is focusing on meal prepping around whole, unprocessed foods. I started by tracking what we were eating and noticing patterns—our dinners were often rushed, leading to unhealthy choices. I implemented a system where we prep ingredients for the week ahead: chopping veggies, cooking grains, and marinating proteins. This simple step helped us move away from processed snacks and last-minute takeout. I also customized each meal based on everyone’s individual needs, like reducing carbs for one family member and increasing protein for another. Since making this change, we’ve seen improved energy levels, better digestion, and even weight loss for a few of us. It’s been a game-changer because it doesn’t require drastic changes, just better planning and a little customization to meet our personal needs.
Nikita Sherbina, Co-Founder & CEO, AIScreen
Focusing on building balanced plates at every meal
One personalized nutrition strategy that has made a big difference for my family is focusing on building balanced plates at every meal. Instead of following a strict diet, we aim to include a source of protein, a variety of colorful vegetables, healthy fats, and a portion of whole grains or starchy vegetables. This approach works for everyone in the family, no matter our different preferences or activity levels.
We implemented it by making small, gradual changes—adding extra veggies to our favorite dishes, swapping refined grains for whole grains, and keeping easy protein options like hard-boiled eggs, Greek yogurt, or rotisserie chicken on hand. Meal prep on Sundays also helps us stay consistent during busy weeks.
The results have been noticeable. We all have more stable energy throughout the day, fewer cravings, and improved digestion. Plus, because no food is “off-limits,” it feels sustainable and enjoyable, which has made it easy to stick with over time.
Taylor Gardner, Health Coach, Gardner Therapy Group
Focused on heart-healthy eating.
After discovering our family’s history of heart issues, we implemented a personalized nutrition strategy focused on heart-healthy eating. We gradually reduced processed foods and increased our intake of whole grains, lean proteins, and plenty of fruits and vegetables at every meal. The implementation involved weekly meal planning and preparing most of our food at home, which allowed us to control ingredients and portion sizes. Regular monitoring of our cholesterol and blood pressure showed measurable improvements within months of making these dietary changes. This approach not only reduced our family’s health risks but also increased our energy levels and created better eating habits that have become second nature over time.
Evan McCarthy, President and CEO, SportingSmiles
Implementing customizable base meals
One personalized nutrition strategy that significantly improved my family’s health was implementing customizable base meals that accommodate everyone’s dietary preferences. We created foundation dishes like veggie rice bowls and pasta that each family member could then personalize with their preferred protein options, whether vegetarian or various types of meat. This approach not only made our mealtimes less stressful but also resulted in improved digestion and fewer complaints about food choices across the family.
Julio Baute, Medical Doctor, Invigor Medical