The Blog
Your trusted source for evidence-based nutrition advice and myth-busting.
Welcome to Chew the Facts®, created by a registered dietitian, this blog breaks down nutrition trends, clears up confusion, and delivers practical strategies you can actually use in everyday life.
Enjoy Eating for Better Health
From healthy recipes to real-world tips, you’ll find science-backed guidance to help you feel good about what you’re eating, and live a more balanced life.
© Rust Nutrition and Chew The Facts®. All rights reserved.
Holiday Soda Bread
When you hear "soda bread" you may think about St Patrick's Day, but this twist on a classic Irish soda bread is delicious for the winter holidays. It'll keep for the whole week of festivities (although it's unlikely to last that long), freezes well, and can be made...
Treating without Tricks: All About Attitude
Every year during the Halloween holiday you’ll see posts, blogs and news pieces about how to avoid eating candy. The advice can range from offering raisins swapping in organic options, or handing out toothbrushes in place of candy treats. Some parents even offer to...
Are Soy Foods Healthy? Debunking Soy Myths & Processed Food Facts
I was invited to Fargo, North Dakota for a Food and Farm Tour hosted by the North Dakota Soybean Council to learn more about soybeans and soyfoods. I was paid to write this post, but the data presented here can be tracked, and is linked where possible. The overall...
Invest Time in More Family Meals
September is Family Meals Month! The benefits of sharing a meal with people is worth the time investment. Sitting at the table with people you love helps deepen relationships which is good for your mental health and well-being. Family meals offer opportunities to...
Back to School with Family Meals from Your Freezer
It's Family Meals Month. This back-to-school season I challenge you to join the family meals movement and enjoy more meals together. Research has shown that coming together at meal time helps strengthens relationships (try these placemats to get conversations...
New Blood Pressure Guidelines: What to Know
When I began my career I worked in clinical inpatient and outpatient nutrition. For many years, "High blood pressure" was anything over 140/90. However since 2017 it's been defined as any reading that's over 130/80 (reflected in the 2nd edition of DASH Diet For...
The Pyramid I’ll Die On – Nutrition is Nuanced
There have been times during my career that I've thought: "Does diet even matter at all?" It's difficult to sort through research and analyze which methodologies are better than others, who is biased, and what is actually meaningful. I'm still here, practicing the art...
The Dirty Dozen List is a Myth
Each year, a “Dirty Dozen” list of fruits and vegetables is published by the Environmental Working Group (EWG). They rank fruits and vegetables on the pesticide residue that their own testing uncovered. The purpose of the list is to encourage consumers to buy only...
Wellness 2.0
In a previous post I commented on the growth of the wellness industry over the past 20 years. I've watched this movement unfold and gain speed thanks to well-organized food activists, functional and alternative medicine doctors, chiropractors, and "holistic healers"....