1. Consume whole foods closest to their natural form

a. Eat “clean”-- Limit refined & packaged foods

b. Fruits & veggies, whole grains, legumes, nuts & seeds, lean proteins

2. Embrace variety

a .5 colors or more per day

b. Try to have all 3 macros (carbs, protein, and fat) at every meal

c. Snacks: 2+ food groups

d. Meals: 3+ food groups

3. Limit meat

a. Choose mostly plant proteins (nuts, seeds, legumes, quinoa, etc)

b. When eating animal protein

i. Organic, free range poultry & eggs

ii. Wild caught fish & seafood

ii. Wild game meat

iv. Organic dairy

4. Get enough healthy fat

a. Numerous functions of fat in the body

b. Increased satiety

c. Essential fatty acids (omega-3, -6, -9)

5. Kick the sugar habit

a. Eliminate as much processed sugar as possible- get it from natural sources only

b. Watch out for added sugar (check labels!)

c. Sweeten sparingly

i. Natural: honey, maple syrup, dates/fruit, stevia

6. Watch sodium

a. Packaged foods & restaurants

b. Pink Himalayan sea salt > sea salt >  table salt  (due to trace mineral & sodium content)

7. Keep portion sizes in check

a. Fruits & veggies: 1 cup raw or ½ cup cooked

b. Whole grains: 1 cup cooked

c. Proteins: 4 oz cooked

d. Healthy fat: examples include 1 Tbsp healthy plant oil, ½ medium avocado, 2 Tbsp raw walnuts

8. Mindful/intuitive eating

a. Don’t deprive yourself, listen to your body

b. Learn the difference between true hunger vs emotional eating/ eating out of boredom/ habits & cravings

9. Eat often & eat enough

a. Food is fuel- treat your body like your own personal sports car

i. Drink 16 oz of water and eat a meal within an hour of waking

ii. Eat every 3-4 hours

iii. Never skip meals

b. Less calories does not mean better for you- under-eating slows your metabolism and deprives your body of essential nutrients!

10. Hydrate

a. Water is an essential nutrient!  

b. Dehydration is the #1 culprit for daytime fatigue

c. Drink a minimum of ½ your body weight in ounces per day, even more if you exercise (especially if you sweat a lot)

d. For every 80 mg caffeine (ex: cup of coffee) or serving of alcohol, drink an additional 16 oz.