Medical Minutes with Dr. Rob: Nutrition & Health Today

Hello, I’m Dr. Rob Gillio, Chief Medical Officer at the Force for Health Network. Let’s talk about nutrition, a fundamental force shaping our health and longevity.

The Nutrition Crisis We Face

Right now, poor nutrition is a leading driver of chronic disease—from obesity and diabetes to heart disease and even some cancers. The problem isn’t just about what we eat, but how our food system shapes our choices.

• Ultra-processed foods dominate grocery shelves, packed with added sugars, unhealthy fats, and preservatives.
• Healthy food costs more than junk food, making fresh, nutrient-dense options harder to access for many families.
• Misinformation and aggressive marketing push quick, convenient, and highly processed meals that lack essential nutrients.

But here’s the good news: Small changes make a big difference—for your health and your wallet.

Key Features of a Healthy Diet

A balanced, healthy diet includes:

✅ Whole foods—fruits, vegetables, lean proteins, whole grains, and healthy fats.

✅ Fiber-rich foods—help control blood sugar, reduce cholesterol, and support digestion.

✅ Less added sugar & sodium—cutting back on processed foods lowers the risk of high blood pressure and diabetes.

✅ Hydration matters—water over sugary drinks helps control weight and energy levels.

Saving Money While Eating Healthier

Many people think eating healthy is too expensive, but here are some money-saving tips:

💰 Buy in bulk—grains, beans, and frozen fruits/veggies are often cheaper and last longer.

🥦 Shop seasonal and local—farmers’ markets or in-season produce are often more affordable and nutritious.

🍽️ Cook at home—fast food costs add up, while home-cooked meals save money and provide better nutrition.

🥗 Plan meals and batch cook—reduces waste and keeps healthy options ready.

Policy & Community Changes That Can Help

Improving nutrition isn’t just an individual effort—we need systemic changes too.

🏫 School lunch reform—advocating for healthier meals for kids.

🏥 Food as medicine programs—insurance companies and healthcare providers covering nutrition education and healthy food.

🏙️ Grocery store access—pushing for fresh food availability in food deserts.

Final Thought

A healthy diet is the best investment you can make for your body, mind, and long-term well-being. By making better choices, advocating for smarter policies, and sharing knowledge, we can be a force for health in our homes, schools, and communities.

I’m Dr. Rob—eat well, stay strong, and keep learning. See you next time!