In a world brimming with fleeting dietary trends and often bewildering nutritional advice, there are certain voices that cut through the noise with unwavering clarity and decades of deeply rooted expertise. One such beacon is Marion Nestle, an extraordinary woman who, at 89 years young, continues to shape the conversation around food, public health, and industry influence. As an emerita professor at New York University and a co-founder of its influential food studies program, Nestle’s insights are not merely academic; they are the distilled wisdom of a life profoundly dedicated to understanding what we eat and why it matters so much.
Her journey began in the late 1980s, playing a pivotal role in editing the first Surgeon General’s Report on Nutrition and Health. She then lent her expertise to co-writing the federal government’s Dietary Guidelines for Americans, foundational documents that have shaped national health policy. Yet, it was her experience within government that truly opened her eyes to the immense power wielded by the multi-billion-dollar food industry over legislative processes. This realization transformed her into a sharp critic and an ardent advocate for major food reforms, a stance she powerfully articulated in her best-selling books.
“Food Politics,” published in 2002, was a groundbreaking exposé, fearlessly arguing that the food industry lay at the heart of many of the nation’s nutritional challenges. Nestle contended that the industry’s pursuit of ever-growing profits led to the proliferation of highly processed foods, laden with additives, aggressively marketed to both children and adults. Simultaneously, she highlighted their lobbying efforts against regulations and attempts to co-opt nutrition experts, painting a stark picture of the forces consumers face. Her blunt nutrition advice, incisive critiques of food companies, and frequent media appearances quickly solidified her status as one of the most recognizable names in nutrition.
Another of her most popular works, “What to Eat,” released in 2006, empowered consumers by providing a practical guide to navigating supermarkets and deciphering food labels to improve their health. Fast forward to today, and Marion Nestle, residing between New York City and Ithaca, is still incredibly vibrant and active. Her latest book, “What to Eat Now: The Indispensable Guide to Good Food, How to Find It, and Why It Matters,” released in November, is a testament to her ongoing commitment to the cause, a completely rewritten edition reflecting the profound changes in grocery stores over the past two decades. We were curious, of course, to understand how this wealth of knowledge and her critical perspective influence her own daily food choices. So, we had the wonderful opportunity to delve into her typical day, exploring her food loves, her cautious avoidances, her occasional “junk food” indulgences, her thoughts on supplements, and her indispensable advice for navigating the grocery aisles.
At the heart of Marion Nestle’s approach to food lies a profound simplicity, elegantly captured by Michael Pollan’s famous mantra, which she wholeheartedly embraces: “Eat food, not too much, mostly plants.” This isn’t just a catchy phrase for Nestle; it’s a living philosophy that guides her every meal. For her, “food” means items that are “unprocessed or as minimally processed as possible. Not ultra-processed.” She believes that this fundamental principle alone “really takes care of it,” cutting through the confusion of countless diets and dietary fads.
Despite her expert standing, Nestle maintains a wonderfully relatable and non-dogmatic stance. “That doesn’t mean I’m perfect,” she readily admits. She identifies as an omnivore, someone who eats everything, but with a keen awareness of portion control. This is particularly relevant as she acknowledges that “metabolism drops with age, and I don’t have much metabolism left.” Her eating is “pretty healthy,” but importantly, she doesn’t “obsess about it.” A “bad day of eating” doesn’t lead to worry or self-reproach, as she humorously notes, “By this time, it’s pretty clear I’m not going to die prematurely. Obviously, what I’m eating is working for me because I’m 89 and I’m still here.” This flexible, guilt-free approach is a powerful lesson in sustainable healthy living, proving that an empowering mindset is as crucial as the food on your plate.
Her day begins not with a rushed meal, but with a deliberate start to her work. Between 8 and 9 a.m., she enjoys “a couple cups of weak coffee with milk, no sugar.” This simple ritual marks the beginning of her writing time, a period during which she doesn’t feel hungry. It’s a testament to listening to her body’s cues rather than adhering to rigid schedules. Her actual breakfast comes later, typically between 10:30 or 11 a.m. For this crucial morning meal, she often reaches for “oatmeal or unsweetened Post Shredded Wheat cereal.” Her choice of Shredded Wheat is quite telling; it “basically has one ingredient: wheat,” aligning perfectly with her minimally processed philosophy. She enjoys its “texture… and the way that it tastes,” adding only “a little brown sugar, not much,” significantly less than what’s found in presweetened varieties.
To complete her breakfast, she always incorporates fresh fruit, adding “blueberries or whatever fruit is in season.” This combination, she finds, is “really appealing.” Intriguingly, Nestle openly challenges conventional wisdom regarding breakfast, stating, “I’ve never believed any of the research on breakfast being the most important meal of the day. Most of that was sponsored by cereal companies.” This critical perspective, born from decades of observing food industry influence, highlights the importance of questioning commonly held beliefs, even about something as seemingly innocuous as breakfast.
Lunchtime for Marion Nestle is an exercise in delightful irregularity and resourcefulness. There’s no fixed menu, rather a flexible response to her environment and social engagements. “My lunches are totally irregular,” she confirms. Sometimes, a crisp “salad for lunch” hits the spot. If she’s out and about, perhaps meeting someone, she embraces the experience, eating “whatever is in the restaurant.” However, when she’s at home in New York City, her approach becomes beautifully personal and sustainable. She often “harvests whatever is growing on my terrace.” While her peaches, cherries, raspberries, and blueberries might be “long gone” depending on the season, she happily relies on fresh produce she still cultivates, noting, “I’ve still got some lettuce and tomatoes, so I’m going to go out and pick those.” This hyper-local, garden-to-table practice is not just about freshness but also about a deep connection to her food.
Beyond her garden, she might supplement her fresh greens with something simple yet satisfying. “I might cut up some cheese or have it with peanuts,” she explains, sometimes alongside “some bread with that.” This speaks volumes about her preference for straightforward, real food ingredients that combine to create a balanced, appealing meal without unnecessary complexity or processing. Her approach to lunch is a vivid illustration of how to eat well by embracing flexibility, local availability, and a mindful connection to food sources.
Dinner, much like lunch, is characterized by flexibility and a reliance on what’s readily available. “It depends. I just don’t eat that much,” she states, reflecting her natural moderation as metabolism slows with age. Her enduring love for salads often means they make a double appearance. “I can have salads twice a day,” she shares, emphasizing their versatility and nutritional benefits. When at home, her evening meals are built around simple, wholesome components. “If I’m at home, I might have an egg,” she offers, perhaps accompanied by “crackers and cheese with that.” This improvisational style, making “meals based on what I have available,” is her favorite way of cooking.
Nestle’s access to fresh ingredients is facilitated by her lifestyle. “We have a garden in Ithaca, there’s a garden on my terrace, and there’s a farmers market not very far from here,” she notes. This highlights the importance of creating an environment that supports healthy eating. She also enjoys dining out, embracing the social aspect of food. She looks forward to visiting Mark Bittman’s restaurant in the East Village, where patrons pay according to income, and savors meals there. Another favorite is il Buco Alimentari & Vineria, particularly for “a particular salad that I adore,” describing it as “always so crisp,” alongside their “wonderful pasta dishes.” This shows that even a nutrition expert values the joy of good food and dining experiences, proving that healthy eating doesn’t mean sacrificing pleasure.
When reflecting on the foods she loves, Marion Nestle’s answers are beautifully uncomplicated, reinforcing her commitment to basic, real ingredients. “Fortunately, I like a lot of very simple foods,” she observes. Her favorites include “vegetables. I like eggs. I like cheese.” This preference for foundational, minimally processed items makes her healthy eating habits feel effortless. She acknowledges that she does consume “some ultra-processed foods,” but firmly states, “But not a lot of them. I don’t like ultra-processed foods that have a long list of ingredients. Most of those don’t taste good to me.” This taste preference for natural flavors over engineered ones is a key distinction in her diet.
Her particular affection for vegetables shines through. “I do really like vegetables. I like the crunch, the flavors, and the colors,” she explains. This sensory appreciation transforms healthy eating from a chore into a joy. Nestle also recognizes the fortunate position she is in regarding her health. “I weigh basically what I weighed when I was in high school. I don’t have a weight problem. And I have an enormous amount of sympathy for people who do. I consider myself extremely fortunate.” She speculates on the role of genetics, mentioning her father’s premature death from a heart attack at 47, an “obese three-pack-a-day smoker,” underscoring the complex interplay of lifestyle and heredity.
Even with her rigorous approach to nutrition, Marion Nestle embraces treats and desserts, proving that balance is key to a sustainable, enjoyable diet. Her ultimate indulgence? “Ice cream.” When in New York City, she’s on a mission to find “ginger ice cream, which I like very much. It’s hard to find. But when I find it, I buy it.” This pursuit of a specific, beloved flavor adds a charmingly human touch to her eating habits. When in Ithaca, she and her partner take a more hands-on approach, making “homemade vanilla ice cream.” The beauty of their homemade version lies in its simplicity, with “only three or four ingredients.”
This homemade delight has, in fact, “ruined other ice creams for me,” she admits. She explains that “a lot of commercial ice creams have all these emulsifiers in them that keep the ice cream sticking together.” In contrast, “real ice cream completely falls apart if it’s left at room temperature and not eaten right away. It separates and liquefies. But I like that. I think it tastes better and has a better texture than the commercial ice creams that have emulsifiers. I like ice cream without the emulsifiers.” This preference is a direct reflection of her core philosophy: favoring natural ingredients and textures over industrially modified ones.
Snacks also have a place in Marion Nestle’s diet, chosen with the same discerning eye for quality and minimal processing. She enjoys “corn chips,” specifically the kind that aren’t “too salty.” While acknowledging that “some corn chips are ultra-processed, although most are not,” she opts for brands like Wegmans, which contain “only a few ingredients — just corn, oil and salt basically.” This demonstrates her consistent habit of scrutinizing ingredient lists, even for what might seem like a simple snack.
Her sweet tooth isn’t entirely denied either; she’s fond of “candy, particularly See’s Candies.” Conveniently, “The one See’s candy store in New York is just a couple blocks away from me.” Her usual choices are “the peanut brittle” or “sometimes the lollipops.” What’s particularly insightful is her capacity for moderation: “I can have these things in the house and not feel like I have to eat all of them all at once. Not everyone can do that.” This self-awareness and disciplined enjoyment of treats is a powerful component of her balanced lifestyle, highlighting that a truly healthy relationship with food allows for occasional indulgence without guilt or overconsumption.
Her new book, “What to Eat Now,” is a reflection of the dynamic nature of the food landscape, serving as an updated and completely rewritten edition of her popular “What to Eat” from two decades prior. What she initially envisioned as a “six-month project” ultimately spanned “four years because so much has changed in grocery stores.” The sheer volume of product turnover has been immense, transforming supermarket aisles. Nestle provides compelling examples of these shifts, noting how “functional waters”—which are now infused with “vitamins, minerals, cannabis, supplements and other things”—have largely “replaced Coca-Cola and plain water” in prominence. This illustrates a trend towards increasingly complex, often unnecessary, additions to everyday beverages.
Another significant evolution she highlights is in the realm of plant milks. “Plant milks are new,” she explains, recalling that “the only plant milk that existed 20 years ago was soy milk. Now there are tons of others.” Similarly, “plant-based meats did not exist 20 years ago — at least not in the way that they do now.” These examples underscore the constant innovation and proliferation of new food products, many of which fall into the category of ultra-processed items. Despite these changes, the fundamental takeaway from her new book remains profoundly simple and consistent with her lifelong philosophy. She emphasizes that her book “is not a book about personal diets. It’s a book about how to think about food issues.” Ultimately, her enduring message for what to eat now still boils down to the timeless wisdom: “eat food, not too much, mostly plants.”
When it comes to supplements, Marion Nestle offers a perspective rooted in her comprehensive approach to nutrition. “I don’t take supplements because I eat a healthy diet,” she states matter-of-factly, adding, “I don’t think I need them.” This reinforces the idea that a balanced, whole-food-based diet can provide all the necessary nutrients, rendering synthetic supplementation largely unnecessary for many individuals. However, she acknowledges the widespread use of supplements in America, noting that “two out of three Americans take supplements.” Her view on this is nuanced and empathetic: “They make people feel better — and it’s hard to argue with that. Life is tough. If all it takes is a supplement to make you feel better, then I’m not going to argue with that.” She recognizes the psychological comfort or perceived benefit that supplements can offer, regardless of their proven efficacy. This reflects her relatable tone, understanding the broader human context of dietary choices.
Yet, her expert skepticism quickly surfaces regarding the trustworthiness of supplements themselves. “Whether that’s because they’re doing something or because they’re a placebo, it’s hard to know. But I don’t trust what’s in them.” This distrust is grounded in scientific evidence: “There’s so much evidence that what the label says isn’t what’s actually in them.” Numerous studies have, in fact, “found that a remarkable percentage of supplements do not actually contain what’s listed on their labels.” The idea of consuming something without full knowledge of its contents is a major deterrent for her: “I don’t want to put something in my body if I don’t know what’s in it.” She further points out that “there are things in supplements that are not supposed to be there — that’s what so many studies have found.” While conceding that “It’s not true of all supplements,” she concludes that “it’s very hard to know which ones are okay and which ones are not. So I don’t take any of them.” Her stance is a cautious, evidence-based approach to a largely unregulated industry, advising extreme caution when considering supplements.
Marion Nestle’s daily food journey, as remarkable as it is for someone of 89 years, is not about rigid adherence or a quest for perfection. Instead, it embodies a profound understanding of nutritional science, coupled with a deep awareness of the complexities of the food system. Her choices, from the weak coffee with milk to the unsweetened whole-grain cereals, the vibrant garden salads, and even the carefully selected ginger ice cream, consistently reflect her mantra: “Eat food, not too much, mostly plants.” She proves that a healthy, balanced, and joyful relationship with food is entirely achievable, not through complicated restrictions, but through simple, informed decisions and a flexible approach to everyday eating. It’s an inspiring testament to the power of mindful consumption and a clear, unwavering philosophy that prioritizes real food above all else. Her daily plate is more than just sustenance; it’s a living demonstration of how to thrive with grace and vitality through the decades, providing a truly actionable blueprint for us all.
In the bustling, ever-evolving landscape of modern food, Marion Nestle stands as a steadfast guide, armed with decades of research, activism, and an unyielding commitment to public health. Her personal plate is a testament to her philosophy, but her true power lies in her ability to dissect the complex forces that shape what we eat and to equip us with the tools to navigate this challenging environment. As she unveils in her latest book, “What to Eat Now,” the food world has undergone a seismic shift, making her insights more critical than ever.
Nestle’s sharp critique of the food industry isn’t just academic; it’s born from an intimate understanding of its inner workings, forged during her time shaping national dietary guidelines. She powerfully argues that the industry’s relentless pursuit of profit often leads to the proliferation of “the most profitable, least healthy foods available.” This insight is central to understanding the modern food landscape, which she describes as having transformed dramatically over the past two decades. What she initially thought would be a “six-month project” to update her book, “What to Eat,” turned into four years, precisely “because so much has changed in grocery stores.”
Indeed, the supermarket aisles of today bear little resemblance to those of twenty years ago. Nestle points to the staggering “huge turnover in products,” showcasing how “functional waters”—now infused with “vitamins, minerals, cannabis, supplements and other things”—have largely “replaced Coca-Cola and plain water” in prominence. This trend reflects a move towards increasingly complex beverages, often marketed with health claims that obscure their true, frequently unnecessary, additions. Similarly, she highlights the explosion of “plant milks,” noting that “the only plant milk that existed 20 years ago was soy milk. Now there are tons of others.” The same phenomenon applies to “plant-based meats,” which “did not exist 20 years ago — at least not in the way that they do now.” While seemingly offering healthier alternatives, many of these innovations often fall squarely into the category of ultra-processed foods, engineered for taste, texture, and shelf-life, rather than pure nutritional benefit.
For Nestle, identifying ultra-processed foods is a crucial defense mechanism for the consumer. She advises us to scrutinize ingredient lists, warning that if you’re looking at a packaged food and “you can’t recognize the ingredients, or if you can’t purchase the ingredients at a supermarket, then it’s ultra-processed.” She’s precise in her guidance, pointing out “certain ingredients that are indicators of ultra-processed foods.” These include “color additives, flavor additives, and emulsifiers such as mono and diglycerides, polysorbates and carrageenan, and texturizers such as agar.” Her personal rule is clear: “If something has a lot of artificial additives and ingredients that I don’t recognize, then I’m not going to eat it.” This straightforward, actionable advice cuts through the marketing noise, empowering individuals to make more informed choices by decoding what’s truly in their food.
Beyond the grocery store aisles, Marion Nestle also offers a seasoned perspective on the often-murky world of dietary supplements. Her stance is firm, yet empathetic, reflecting both scientific rigor and an understanding of human nature. “I don’t take supplements because I eat a healthy diet,” she states, adding plainly, “I don’t think I need them.” This reinforces her core belief that a diverse, whole-food-based diet provides all the essential nutrients most individuals require, negating the need for additional pills or powders.
Yet, she acknowledges the widespread phenomenon of supplement use in America, observing that “two out of three Americans take supplements.” Her response is notably nuanced: “They make people feel better — and it’s hard to argue with that. Life is tough. If all it takes is a supplement to make you feel better, then I’m not going to argue with that.” This reveals her compassionate understanding of the psychological comfort or perceived wellness benefits that supplements can offer, regardless of their proven physiological efficacy. She recognizes that for many, supplements offer a sense of control or hope in a complex world.
However, Nestle’s expert skepticism shines through when she addresses the actual contents and regulation of these products. “Whether that’s because they’re doing something or because they’re a placebo, it’s hard to know,” she remarks, immediately following with a critical warning: “But I don’t trust what’s in them.” This distrust is not baseless; it’s grounded in extensive scientific evidence. “There’s so much evidence that what the label says isn’t what’s actually in them,” she emphasizes. Numerous studies have indeed “found that a remarkable percentage of supplements do not actually contain what’s listed on their labels.” The thought of ingesting something without full knowledge of its components is a significant deterrent for her: “I don’t want to put something in my body if I don’t know what’s in it.”
She further highlights the disturbing reality that “there are things in supplements that are not supposed to be there — that’s what so many studies have found.” While conceding that “It’s not true of all supplements,” she concludes that “it’s very hard to know which ones are okay and which ones are not. So I don’t take any of them.” Her counsel is a clear call for extreme caution in an industry that remains largely unregulated, advising consumers to be acutely aware of the potential risks and uncertainties associated with supplement use. This evidence-based, safety-first approach to supplements is a crucial part of her broader advice for navigating the modern food and health landscape.
In a food environment designed to persuade and sell, Marion Nestle offers a beacon of empowerment for consumers. Her advice for healthy eating in today’s society acknowledges the immense challenge: “you’re fighting an entire food industry on your own — and that industry is trying to sell you the most profitable, least healthy foods available.” Yet, she doesn’t leave us without powerful tools. Central to her strategy is the simple yet profound act of reading food labels. “There’s a lot of information on them,” she advises, underscoring their importance as a crucial defense mechanism in the grocery store.
Her guidance on decoding these labels is incredibly practical. If you encounter a packaged food where “you can’t recognize the ingredients, or if you can’t purchase the ingredients at a supermarket, then it’s ultra-processed.” This intuitive rule helps consumers identify engineered foods that have been significantly altered from their natural state. Furthermore, she specifies key indicators of ultra-processed items: “color additives, flavor additives, and emulsifiers such as mono and diglycerides, polysorbates and carrageenan, and texturizers such as agar.” By familiarizing ourselves with these red flags, we can make immediate, informed decisions. She consistently applies this to her own choices, stating, “I always read food labels. If something has a lot of artificial additives and ingredients that I don’t recognize, then I’m not going to eat it.”
The underlying principle here is a return to “food” as she defines it: “unprocessed or as minimally processed as possible. Not ultra-processed.” This means prioritizing items with short, recognizable ingredient lists. It’s about choosing whole, natural foods that are as close to their original state as possible. This approach simplifies the often-overwhelming task of healthy eating, shifting the focus from restrictive diets to mindful selection. By equipping ourselves with the knowledge to discern real food from industrially concocted products, we reclaim control over our dietary choices, transforming a daunting challenge into an empowering practice.
Marion Nestle’s work extends far beyond individual dietary advice; it illuminates the profound societal and environmental implications of our food system. Her advocacy for major food reforms isn’t just about personal health; it’s about fostering a healthier planet and a more equitable society. The “increasing reliance on processed foods” by the global food industry, as she and many others highlight, is not only “linked to rising rates of chronic diseases” but also contributes significantly to “environmental damage.” This holistic perspective underscores that our individual food choices ripple outwards, affecting everything from public health expenditures to ecological footprints.
Nestle’s unwavering critique of the food industry aims to expose how commercial interests often override public well-being. By pushing for “greater transparency and better food labeling,” she seeks to dismantle the manipulative tactics that lead consumers towards less healthy options. Her new book, “What to Eat Now,” while offering practical advice, ultimately functions as “a book about how to think about food issues,” prompting readers to consider the broader context of their consumption. This critical examination, she hopes, will “spark a shift toward more informed food choices” and contribute to “ongoing debates about food industry regulations and public health initiatives.”
Her enduring mantra, “eat food, not too much, mostly plants,” therefore, transcends a mere diet recommendation. It serves as a comprehensive guide for “long-term sustainability, both for individuals and the planet.” Choosing fresh, minimally processed, and predominantly plant-based foods inherently supports local agriculture, reduces reliance on industrial farming practices that contribute to climate change, and minimizes the waste associated with highly packaged goods. Nestle’s insights challenge us to recognize that our plates are not just for sustenance but are also powerful levers for positive change, driving us towards a future where health and environmental stewardship are intrinsically linked.
At 89, Marion Nestle is not just an expert; she is an embodiment of her own philosophy, a living testament to the power of a balanced and mindful approach to food. Her journey offers invaluable lessons in cultivating a sustainable relationship with eating that is both joyful and deeply rooted in well-being. She proves that navigating the complexities of modern nutrition doesn’t require rigid adherence or self-deprivation; instead, it demands awareness, flexibility, and a profound connection to what truly nourishes us.
Her ability to enjoy treats like “ginger ice cream” or “See’s Candies” in moderation, without guilt or compulsion, is a powerful antidote to the all-or-nothing mentality often prevalent in dietary discussions. “I can have these things in the house and not feel like I have to eat all of them all at once. Not everyone can do that,” she humbly acknowledges. This self-awareness and disciplined enjoyment are crucial components of her long-term success, illustrating that true health allows for occasional indulgence, savoring pleasure without sacrificing overall balance. This flexible mindset fosters an empowering approach, enabling individuals to sustain healthy habits rather than constantly battling against unattainable ideals.
Nestle’s consistent message, echoing Michael Pollan’s timeless wisdom, remains her most profound offering: “eat food, not too much, mostly plants.” This deceptively simple phrase encapsulates a holistic approach to life that prioritizes natural ingredients, portion consciousness, and the inherent goodness of plant-based nutrition. It’s a blueprint for vitality that defies fads and emphasizes sustainable, common-sense practices. Her ongoing advocacy continues to inspire, urging us to critically examine our food sources, empower our choices through knowledge, and embrace a path of mindful consumption. Marion Nestle’s vibrant life at 89 is an inspiring narrative for us all, proving that with wisdom, awareness, and a dash of well-chosen ice cream, a healthful and joyful life is not just possible, but brilliantly achievable.
