nutrient dense foods matrix

Immune Support #12: A Nutrient-Dense Meals Matrix. In her recent blog, Diana Rogers RD, real food dietician, author, sustainability advocate and documentary film-maker of Sacred Cow – The Case for Better Meat (to be released this year) shows us how we can use The Nutrivore Meal Matrix to make nutritious meals without a recipe.

Deep nutrition is fundamental to supporting our immune system during these challenging and stressful times.

This is based on the matrix in the upcoming book, Sacred Cow: The Case for (Better) Meat, that I co-wrote with Robb Wolf. When I first attended his nutrition workshop, nearly 10 years ago, his matrix was the most helpful and memorable slide. It’s been updated and adapted for the “How to Eat Like a Nutrivore” section of our book, highlighting the most nutrient-dense choices you can make.

Nutrient-dense meals without a recipe

If you can follow a recipe, but struggle to put a meal together without one, then I think you’ll find this matrix really helpful!

You can read Diana’s full post here.

This post is part of the Immune Support Series – with this series, I’m making a commitment to my subscribers to post regular helpful, evidence-based information and insights around the elements of resilient health and how we can help ourselves and support each other.


Our risk for contracting communicable diseases like the Covid-19 virus increases when our immune system is weak and a weakened immune system is largely the result of a less-than-optimal diet and an unsupportive lifestyle.

Even as we are experiencing this current crisis, we are also seeing underlying epidemics of chronic diseases of every kind – diabetes, obesity, cardiovascular disease, degenerative, digestive and autoimmune disorders across the globe. These conditions too, are largely diet and lifestyle-driven and they are preventable.

We need to act now

We have robust science to show us that what we eat has never been more important for our health and, because all life is inextricably connected, for our planet. The Real Food Solution will help you to discover the power of real food as medicine for better health.. for you and for our planet.

Crises like Covid-19 are a test our humanity… let’s stop queuing up for loo rolls and start creating a strong, resilient foundation of immune health… together.

Stay safe, stay informed and get empowered, Izabella.

Order your copy today!

The Real Food Solution front cover

Izabella Natrins

I'm here to inspire and support women at midlife and beyond to re-ignite purpose and meaning to take back control of their health and create the radical, resilient heath they want and deserve. As a whole-health expert with over 30 years experience in the field, a qualified Health and Wellness Coach and Ballymaloe-trained nutritional chef, my real food nutrition and lifestyle medicine programmes support women fighting fatigue, struggling with overwhelm, weight gain, sleep, energy and niggling or multiple diagnosed health issues. As an advocate for real food nutrition, regenerative agriculture and whole-health, my book 'The Real Food Solution' is an evidence-based treasury wisdom for energy, vitality and better health for people and planet and a call to action to change the way we grown, source and cook our food. As the CEO at The UK Health Coaches Association, I'm proud to continue the task of leading the first professional association for Health and Wellness Coaches in the world and the gold standard for the UK and Ireland.

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