Problem: How would you respond to this statement? The phrase 'you are what you eat' is not just a saying but a stark reality regarding health. Consuming an unhealthy diet can lead to severe consequences, significantly increasing the risk of life-threatening conditions such as heart disease, stroke, and Type 2 diabetes. Nutrition is now the leading cause of early death and disease worldwide, a fact emphasized by Dr. Kopecky. Dr. Kopecky underscores the empowering fact that while having genes for disease may increase your risk by 30% to 40%, the impact of a poor lifestyle on disease risk is significantly higher, at 300% to 400%. This highlights the power of personal choices in disease prevention, giving you the control to reduce your risk significantly. About 57% of the calories we consume are from ultra-processed food in this country. While ultra-processed foods tend to be convenient and cost-effective, they are inflammatory and can cause various health issues over time (Stiepan, D., 2023). The good thing is that we can change our diet to benefit our health, like eating rice, beans, leafy greens, fruits, and lean protein.