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90/10 Integrative Nutrition Diet

The 90/10 Integrative Nutrition Diet, created by founder and director, Joshua Rosenthal, MScEd, promotes eating healthy foods 90% of the time and eating less healthy foods on occasion 10% of the time. There is no set plan for this diet, and it’s easy to follow!

Lifestyle recommendations include increasing home-cooked meals, engaging in physical activity, doing fulfilling work, developing spirituality, and fostering healthy, supportive relationships. When all of these areas are balanced, the body will heal itself by itself. Toxic relationships, unhealthy habits, and stress should be minimized. Pay attention to emotions surrounding food and notice what makes the process of eating enjoyable. Do certain emotions lead to certain food choices? Food journals can be an effective tool in the 90/10 Diet. Foods to include:

  • Vegetables

  • Fruits

  • Whole grains

  • Meat

  • Poultry

  • Fish

  • Eggs

  • Beans

  • Dairy

  • Nuts and seeds

  • Healthy oils

Foods to avoid:

  • Sugar

  • Processed foods

  • Refined grains

  • Trans fats

  • Caffeine

  • Tobacco


  • Can be a lifestyle rather than a diet

  • Wide range of nutrients and flavors

  • Less restrictive than many diets


  • Some may require more strict guidelines to see results

  • Might not work for those with allergies

  • Food journals may lead to obsessive behavior

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