Transforming your health might feel overwhelming and it sounds like it would be difficult, or take forever. But a simple, 30 day plan can be life changing.
It's all about understanding the basics of good nutrition and learning to make small yet impactful adjustments to your daily eating habits.
This approach is designed to suit anyone's lifestyle, whether you're aiming to shed some weight, boost your energy, or eat in a healthier, more mindful way. Each step in this journey is about finding balance and enjoyment in your meals, making the process beneficial for your health and a delightful culinary adventure. Let's explore how simple, sustainable changes can lead to lasting improvements in your diet and overall well-being and how you can do that in 30 days.
We’ll start with a general overview of some tasks you can work on, further down I’ll help you map out the specifics and if you want my guidance on exactly how to do this for yourself- check out my program called Nourished: The Whole Plate
Let’s get started with a bit of planning:
Week 1: Awareness and Planning
Food Diary: Start by keeping a food diary. Take note of everything you eat and drink, along with the time and your hunger level. This step will help you identify patterns, triggers, and areas for improvement. To help with this, you can download my free Food, Mood and Health Journal
Educate Yourself: Learn about macronutrients (carbs, proteins, fats) and micronutrients (vitamins, minerals). Understanding the role of these nutrients in your body empowers you to make informed choices.
Set Realistic Goals: Define clear, achievable goals. Rather than vague aspirations like "eat healthier," opt for specific targets such as "include two servings of vegetables in every meal."
Week 2: Gradual Changes
Hydration: Focus on drinking plenty of water. Aim for at least eight glasses a day. Hydration aids digestion, skin health, and energy levels.
Introduce Whole Foods: Gradually replace processed foods with whole foods. Whole grains, lean proteins, fruits, and vegetables should become staples in your diet.
Mindful Eating: Practice mindful eating. Chew slowly, savor your food, and pay attention to your body's hunger and fullness cues.
Week 3: Building a Healthy Plate
Balanced Meals: Each meal should include a balance of carbohydrates, proteins, and healthy fats. For example, a lunch plate might have brown rice (carb), grilled chicken (protein), and avocado (fat). I’ll share more on this below- and if you want to dive in deeper- check out my program Nourished: The Whole Plate
Portion Control: Learn to gauge portion sizes. A portion of meat should be about the size of your palm, and a serving of carbs about the size of your fist.
Snacking Smart: Choose healthy snacks like nuts, fruit, or yogurt. Avoid mindless snacking, especially late at night.
Week 4: Solidifying Habits
Meal Prepping: Prepare meals in advance to avoid last-minute unhealthy choices. Meal prepping ensures you have healthy options readily available.
Experiment and Enjoy: Try new recipes and foods. Healthy meals don't mean bland or boring. Discover the joy of cooking and eating nutritious, delicious foods.
Reflect and Adjust: Review your progress at the end of the week. Celebrate successes and identify areas for improvement. Adjust your goals and strategies accordingly.
Since eating balanced meals is an important piece of feeling your best each day, I want to look over what it means to create a balanced meal. Balanced meals help to provide your body with the nutrients it needs to feel well, absorb the energy required to carry out daily tasks, and regulate your blood sugar levels.
Here are some tips to consider when creating balanced meals:
Focus on Portion Control
Portion control is one of the most important aspects of a balanced meal. A general rule of thumb is to fill half of your plate with non-starchy vegetables, a quarter with protein, and a quarter with complex carbohydrates.
Balance Your Macronutrients
In addition to portion control, it's essential to balance your macronutrients. Macronutrients are the nutrients your body needs in large quantities, such as protein, carbohydrates, and fats. A balanced meal should contain a combination of all three macronutrients. For example, a balanced breakfast might include eggs (protein), whole-grain toast (complex carbohydrates), and avocado (healthy fats).
Include a Variety of Fruits and Vegetables
Fruits and vegetables are an essential part of a balanced meal. Aim to include a variety of colors and types of fruits and vegetables in your meals to ensure that you're getting a wide range of nutrients.
Choose Whole Foods
When creating a balanced meal, it's important to choose whole foods whenever possible. Whole foods are minimally processed foods with few or no additives. Examples of whole foods include fruits, vegetables, whole grains, and lean proteins. These foods are typically more nutrient-dense than processed foods and can provide sustained energy throughout the day.
Plan Ahead
Planning can be a helpful strategy for creating balanced meals. Use your weekends for meal prepping, so you have a plan of action for the week ahead. This can help you stay on track with your nutrition goals and make it easier to create balanced meals throughout the week.
Creating balanced meals is an essential part of maintaining your health. By focusing on portion control, balancing your macronutrients, including various fruits and vegetables, choosing whole foods, and planning, you can create meals that provide your body with the nourishment it needs to function at its best. Remember, small changes can add up over time, so start by incorporating one or two of these tips into your daily routine and work your way up to creating more balanced meals.
Remember, healthy eating is a lifelong journey, not a 30-day sprint. These steps are just the beginning. Embrace this challenge as an opportunity to nourish your body, mind, and spirit. As you continue, listen to your body, be kind to yourself, and enjoy the journey towards a healthier, happier you.
If you want help mapping out your meals, get specific healthy and balanced recipes, and learn how to put together your own healthy meal plans, then be sure to join me inside my Nourished The Whole Plate program.
