Eat enough nutrients 

1. Eat enough protein 

• Identify favorite protein sources 
• Add 1 palm of protein at breakfast daily
• Make and drink a daily Super Shake 
• Eat X palms of protein every day

2. Eat enough vegetables 

• Identify favorite vegetables 
• Add 1 fist of vegetables to lunch daily 
• Make and drink a daily Super Shake 
• Eat X fists of vegetables every day

3. Eat enough carbohydrates 

• Identify favorite carbohydrate sources  
• Develop a “carb prep ritual” 
• Have 1-2 handfuls of carbs at meals 
• Eat X handfuls of carbohydrates every day

4. Eat enough fats 

• Identify favorite fat sources 
• Try 1 new fat-rich food daily 
• Have 1-2 thumbs of fats at meals 
• Eat X thumbs of fats every day

5. Stay hydrated 

• Check the color of your urine 
• Find and use a “water trigger” 
• Drink at least 1 hydrating beverage at meals

Choose better foods

1. Choose better proteins 

• Fill out Red, Yellow, Green Foods Worksheet 
• Substitute 1 “eat less” protein for 1 better protein daily 
• Try adding a grilled protein source on your salad instead of fried 

2. Choose a rainbow of colorful vegetables 

• Create a list of preferred vegetables from each color 
• Try 1 new & differently colored vegetable daily 
• Plan 5 meals / week with varying colored vegetables 

3. Choose better carbohydrates 

• Fill out Red, Yellow, Green Foods Worksheet 
• Substitute 1 “eat less” carb for 1 better carb daily 
• Eat a whole orange instead of orange juice at breakfast 

4. Choose better fats 

• Fill out Red, Yellow, Green Foods Worksheet 
• Substitute 1 “eat less” fat for 1 better fat daily 
• Replace marinade made with “eat less” fat options with a better fat option 

5. Choose better beverages 

• Fill out Red, Yellow, Green Foods Worksheet  
• Substitute 1 “eat less” drink for 1 better drink daily 
• Have 1 fewer sugar packet in your coffee / tea daily 

6. Eat mostly whole foods 

• Fill out Red, Yellow, Green Foods Worksheet 
• Add 3 new “eat more” food options 
• Try 2 new recipes using only whole foods