Healthy Eating Starter Plan

Set a simple goal

Pick one measurable target for this week (e.g., add one veg per day).

Check for food allergies or intolerances

Confirm any allergies before changing foods or trying new ingredients.

Plan meals for the next 3 days

Outline breakfasts, lunches, dinners and snacks to reduce impulse choices.

Build a balanced plate

Add lean protein to every meal

Include beans, fish, poultry, eggs, or tofu.

Include whole grains or starchy vegetables

Choose brown rice, oats, quinoa, or potatoes.

Fill half your plate with vegetables and fruit

Aim for color and variety at each meal.

Choose whole fruit over juice

Eat whole fruit for fiber and better satiety.

Limit ultra-processed foods

Swap packaged meals and snacks for simple homemade options.

Reduce added sugars

Cut sugary drinks and limit sweets to small portions.

Drink water regularly

Aim for about 6–8 cups daily; carry a bottle to stay hydrated.

Control portions using your hand

Use palm=protein, fist=veg, cupped hand=carbs as a guide.

Prepare healthy snacks

Stock nuts, yogurt, hummus, cut veg, or fruit for quick choices.

Cook at home at least once this week

Try a simple recipe to practice portioning and ingredient choices.

Read labels for ingredients and serving sizes

Watch for long ingredient lists, added sugars, and oversized servings.

Create a simple weekly shopping list

Base it on planned meals and staples to reduce impulse buys.

Practice mindful eating

Eat without screens, chew slowly, and notice fullness cues.