☐ Drink water before your first meal of the day.

☐ Eat whole, minimally processed foods whenever possible.

☐ Include a quality source of protein with every meal.

☐ Include vegetables or fruit with each meal.

☐ Choose healthy fats and nutrient-dense carbohydrates as appropriate.

☐ Limit processed foods, added sugars, and empty calories.

☐ Eat slowly and mindfully without unnecessary distractions.

☐ Stop eating when comfortably satisfied, not overly full.

☐ Choose beverages that support health and hydration.

☐ Avoid unnecessary snacking between meals unless planned.

☐ Practice proper portion control.

☐ Read food labels when trying new packaged foods.

☐ Prepare healthy snacks in advance when needed.

☐ Record meals or nutrition if following a nutrition plan.

☐ Add low or missing healthy foods to the shopping list.

☐ Dispose of spoiled or unhealthy food choices when appropriate.

☐ Express gratitude before or after each meal.

☐ Make food choices that strengthen your body, mind, and future.