Start Now! Nutrition

Ready?

If you’re looking to change your health, start small, get consistent, and then own it. Remember, it takes time to become unhealthy, and it will take time to rebuild your health. Don’t rush the process—celebrate every step forward.

Also, avoid beginning this journey with weight loss as your only goal. Instead, focus on getting healthy. This mindset shift is not only more sustainable but also kinder to yourself. When you prioritize health, weight loss often follows naturally as a positive side effect. Make health—not the scale—your new measure of success.

Here’s a simple, practical step-by-step plan to improve your nutrition. Pick 1–2 steps per week so the changes stick.

- Define your “why” + goal
 

• Example: “Have steady energy and lose 8 lb in 12 weeks.”
   
• Make it SMART: specific, measurable, achievable, relevant, time-bound.
   

- Get a baseline
 

• Track everything you eat/drink for 3 days (one weekend day).
   
• Note times, portions, hunger (0–10), mood, sleep.
   

- Choose 2–3 core metrics
 

• Ideas: daily protein target, fiber grams, added sugar limit, water intake. (Refer to charts and links provided on the website in "Start Now").
   
• Example targets: protein = 0.7–1.0 g per lb of goal body weight; fiber = 25–35 g/day; water = ~8–10 cups/day (adjust for size/activity).
   

- Stock your environment
 

• Add: lean proteins (chicken, eggs, Greek yogurt, tofu), whole grains, beans, fruits/veg (fresh/frozen), nuts/seeds, olive oil.
   
• Remove/relocate: sugary drinks, ultra-processed snacks you overeat. (There is an entire lesson on restocking your house to lessen temptation)
   

- Build every plate with the 40/25/25/10 guide
 

• 40% veggies/fruit, 25% protein, 25% smart carbs (whole grains/beans), plus 10% healthy fat.
   

- Anchor protein at each meal
 

• Aim 20–40 g per meal.
   
• Easy picks: eggs, Greek yogurt, cottage cheese, tuna, chicken, tofu/tempeh, lentils. (Red meats and other sources of meat are fine on occasion).
   

- Level up fiber and plants
 

• Add 1–2 cups of veg at lunch/dinner; 1 piece of fruit or a handful of berries daily. (Raw is better).
   
• Swap white bread/rice for whole grain; add beans 3x/week.
   

- Fix beverages first (Drink first to abate some of the hunger you feel)
 

• Replace sodas/juices with water, sparkling water, or unsweetened tea/coffee.
   
• Limit alcohol (if applicable) and energy drinks.
   

- Plan and prep (minimalist)
 

• Pick 3 dinners you can repeat, 2 grab-and-go lunches, and 2 fast breakfasts.
   
• Batch-cook protein and a grain once per week; pre-cut veg.
   

- Upgrade breakfast
 

• Aim for protein + fiber: Greek yogurt + berries + oats; eggs + whole-grain toast + fruit; tofu scramble + veg.
   

- Read labels in 10 seconds (Better yet, don't buy labels)
 

• Fewer ingredients you recognize.
   
• Fiber ≥3 g per serving; added sugar low; protein moderate.
   

- Mindful eating habits
 

• Sit down, slow down, phones away.
   
• Pause at 80% full; check hunger/comfort before seconds.
   

- Use smart swaps (keep flavors you love)
 

• Chips → popcorn or nuts; candy → fruit + dark chocolate; mayo → Greek yogurt; fries → roasted potatoes.
   

- Review weekly and iterate
 

• Keep what worked, tweak what didn’t.
   
• Aim for the 80/20 rule: mostly nutrient-dense, some room for favorites.
   

• Days 1–3: Track intake; set goals; fix beverages; add one veg at lunch.
   
• Days 4–7: Hit protein at each meal; stock “emergency” snacks; try one batch-cook.
   
• Days 8–10: Swap one refined carb for a whole grain; add a fruit daily.
   
• Days 11–14: Plan 3 repeat dinners; practice the 50/25/25 plate; do a weekly review.

Quick notes:

- If you have a medical condition (e.g., diabetes, kidney disease, GI disorders), tailor targets with a healthcare professional.

-  (If you need longer to make each step your new mindset, take longer)