Weekly Nutrition Check-list

Increase Whole Foods; reduce processed foods – reduce added sugar in diet

Avoid DIET foods; increase volume of foods coming from the following:

FIBER!! Every meal to have a base of leafy greens or cruciferous veggies – broccoli, cauliflower, kale, Bok Choy, Brussel sprouts, spinach

DIVERSITY of foods; to help with digestion; gut healthy

Protein in whole food form – animal protein, tempeh, hemp hearts, beans, nuts, seeds

Grilled, steamed or baked vs fried or sautéed in a lot of oils

Watch dressings, sauces, dips because of high sugar, salt and fat content – make your own! Use hummus, guacamole or salsas

Add extra veggies to your dish if you are still hungry

High Volume, satiety, protein foods

Hit your protein at your first meal is crucial; partner with veggies and leafy greens