2.
Balance Macronutrients
● Aim to have a balance of macronutrients in each meal: carbohydrates, proteins, and
fats.
○ Carbohydrates provide energy (opt for whole grains, fruits, and vegetables).
○ Proteins support muscle repair and growth (choose lean meats, fish, eggs,
legumes, and plant-based options).
○ Healthy fats help with hormone regulation and brain health (sources include
avocados, nuts, seeds, and olive oil).
3. Include Plenty of Vegetables
● Vegetables are nutrient-dense, providing vitamins, minerals, fiber, and antioxidants
that support your health.
● Incorporate a variety of colors (green, red, yellow, orange) to ensure you're getting a
range of nutrients.
4. Control Portion Sizes
● Pay attention to portion sizes to avoid overeating. You can use techniques like:
○ Using smaller plates.
○ Pre-portioning snacks.
○ Eating mindfully, paying attention to hunger and fullness cues.
5. Stay Hydrated
● Drink plenty of water throughout the day. 8-10 cups (2-2.5 liters) is a good general
guideline, but individual needs vary based on activity level and climate.
● Herbal teas and fruit-infused water are good alternatives to sugary drinks.
● Limit intake of sugary drinks, sodas, and excessive caffeine.
6. Eat Lean Proteins
● Include a source of lean protein in every meal to help build and repair tissues, support
muscle growth, and keep you feeling full.
● Good options include chicken, turkey, fish, eggs, tofu, legumes, and low-fat dairy
products.
7. Include Healthy Fats
● Healthy fats are essential for heart health, brain function, and hormone regulation.
● Sources of healthy fats include avocados, nuts, seeds, olive oil, and fatty fish like
salmon.
● Avoid or limit trans fats and saturated fats, found in fried foods, margarine, and some
processed snacks.
8. Eat Fiber-Rich Foods
● Fiber helps with digestion, keeps you feeling full, and can lower cholesterol.
● Incorporate whole grains (oats, quinoa, brown rice), fruits, vegetables, legumes,
and nuts into your meals for a fiber boost.
9. Limit Sugar and Refined Carbs
● Reduce intake of added sugars and refined carbohydrates, like white bread, pastries,
sugary cereals, and candies.
● Opt for complex carbs like whole grains, oats, and sweet potatoes for sustained
energy and stable blood sugar levels.
10. Don't Skip Breakfast
● A healthy breakfast kickstarts your metabolism and provides energy for the day.
● Include protein, healthy fats, and complex carbs in your breakfast to stay full and
energized. Examples include scrambled eggs with avocado on whole-grain toast, or
oatmeal with nuts and berries.
11. Plan Your Meals
● Plan your meals ahead of time to ensure you're eating a variety of foods and avoiding
unhealthy options.
● Prepping meals in advance can help you stick to your dietary goals and reduce the
temptation to eat fast food or unhealthy snacks.
12. Be Mindful of Snacks
● Choose healthier snacks like fruit, nuts, yogurt, hummus with vegetables, or
air-popped popcorn instead of processed, calorie-dense options.
● Snacking can help keep your energy up, but be mindful of portion sizes and frequency.
13. Practice Mindful Eating
● Eat slowly, chew thoroughly, and savor your food to recognize when you're satisfied, not
just full.
● Avoid distractions like TV or smartphones while eating to focus on your meal and
prevent overeating.
14. Watch Your Sodium Intake
● Excess sodium can lead to high blood pressure and other health issues.
● Opt for fresh foods over processed ones, and season your meals with herbs, spices, or
lemon juice instead of salt.
15. Limit Alcohol
● Alcohol can be high in empty calories and can impact weight loss or fitness goals.
● If you drink, do so in moderation—no more than one drink per day for women and two for
men.
16. Get Enough Calcium and Vitamin D
● These nutrients are vital for bone health. Dairy products, leafy greens, fortified plant
milks, and fatty fish are good sources.
● Vitamin D can be obtained through sun exposure and foods like salmon, fortified
cereals, and egg yolks.
17. Focus on Whole Grains
● Swap refined grains (white rice, white bread) for whole grains like brown rice, quinoa,
oats, or whole-wheat products.
● Whole grains have more nutrients and fiber, helping with digestion and keeping you full
longer.
18. Moderation is Key
● Allow yourself to enjoy treats in moderation. Completely cutting out your favorite foods
can lead to cravings and overeating later.
● Follow the 80/20 rule: eat healthy 80% of the time, allowing for more indulgent foods
20% of the time.
19. Consider Your Lifestyle and Activity Level
● Adjust your calorie intake based on your activity level. Athletes and active individuals
may need more calories and nutrients to support energy demands.
● If you're sedentary, focus on nutrient-dense foods while managing portion sizes.
20. Get Professional Help if Needed
● If you're unsure about what diet is best for you, consider consulting a registered
dietitian or nutritionist who can tailor a plan to your needs and goals.
A well-rounded diet, combined with regular physical activity and healthy habits, will help you feel
your best and reach your fitness and health goals.
