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From proteinmaxxing to fibermaxxing, TikTok is full of nutrition trends that promise to help people eat healthier. One of the latest is the “3-color rule,” which encourages people to include at least three naturally colorful plant-based foods in every meal — even something as simple as a sandwich

Spc. Kumar Ramsarupe, assigned to the 11th Armored Cavalry Regiment, receives a height and weight assessment as part of the U.S. Army Transformation and Training Command Best Squad Competition at Fort Polk, La., May 3, 2026. The Army on Tuesday, July 7, 2026, released its new waist-to-height ratio requirements. (Kai Servance-Smith/U.S. Army)