EAT Better - Putting it All Together

Over the last 7 posts you have learned how to 

Now it is time to put it into action - so let’s address some common questions:

Where to start?

Start with at the beginning - implement steps 1, 2, 3:

• Build your meals around a healthy protein package
• Load up on veggies, fruits, legumes, and whole grains
• Balance your meals with healthy fats

Working on these key behaviours will leave you well-nourished and satiated.  Getting enough protein and fibre balanced with healthy fats will prevent you from over-eating.

Your body will do what it is designed to do with these actions - superbly balance food intake with your energy requirements.

Focusing on these first three steps will make the following behaviours easy:

• Avoid ultra-processed foods
• Only drink the calories you love - learn to love water.

The final behaviours are fine-tuning.  Many of us eat for reasons other than hunger - boredom, stress, habit, reward etc.  

Learning to take the time to listen to your body’s satiation signals will help you be more intentional about why you are eating.

• Stop eating when you are 80% full.

Give your body a food break every day.  

• Go 12 hours without eating.

Let your body show you the incredible ability it has to balance energy over time.  

Let your body show you that you have enough energy already.  

Doing a 12 hour fast every day has some powerful physiological benefits, but its real power may lie in the fact that you cut out the empty calories from nighttime snacking.   

In doing so, you also strengthen your ability to differentiate between hunger and the other signals driving you to eat: boredom, stress, habit, reward, etc.

Some other questions:

What do I do if I want to lose weight?

• Start with the EAT Better Strategy - after 4-6 weeks of mastering these behaviours, you will see some changes - if not, you will be ready to take other steps to lose weight sustainably.  For most of the people we work with, Eat Better is ALL they need to do.

What if I have diabetes?

• Again, start with the EAT Better Strategy - your blood sugars will improve.  If you are taking medications, work with your doctor (or get a referral to work with us), and create a plan to adjust your medication in line with your improving blood sugars.

What if I have heart disease, hypertension, high cholesterol, osteoarthritis, osteoporosis, etc.

• I think you know what is coming - Start with the EAT Better Strategy.  It is a foundational strategy that can be fine-tuned depending on your underlying condition.

What should I do if I need help?

• Work with our nutritionists and dietitians to apply the EAT Better Strategy to your life.  They will consider your preferences, environment, strengths and weaknesses and help you plan to EAT Better.  Learn more about the TARGET Nutrition Plan.
• Join us in our upcoming workshops to apply this strategy to your life.

​Download a weekly EAT Better Planner

The EAT Better Strategy:

1. Build your meals around a healthy protein package
2. Load up on veggies, fruits, legume, and whole grains
3. Balance your meals with healthy fats
4. Avoid ultra-processed foods
5. Only drink the calories you love - learn to love water
6. Stop eating when you are 80% full
7. Go 12 hours without eating

Putting It All Together

Need help applying this to your busy life?
Get a personalized nutrition plan to gain clarity and improve your health:
​
The  TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices.  Our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans).  Everything you need to transform your diet.​