The Balanced Plate
A healthy meal doesn’t need rules or restrictions. Just build your plate using four simple parts — protein, veggies, smart carbs, and healthy fats. When these work together, your energy, hunger, and cravings stay balanced all day.
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Protein: Keeps you full and supports muscle
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Veggies: Add volume, fiber, and nutrients
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Smart Carbs: Fuel your body and brain
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Healthy Fats: Keep meals satisfying and steady
Eat the Rainbow
Different colors = different nutrients. Aim to get a mix of reds, greens, yellows, oranges, blues, and whites throughout the week. It’s the easiest way to boost your health without tracking anything.
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Red: heart health
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Orange: immune support
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Green: digestion + energy
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Blue/Purple: brain health
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White: anti-inflammatory
Label Reading Basics
Labels don’t have to be confusing. Focus on the few things that matter most: serving size, protein, added sugar, and ingredients. If you can read these four, you can shop with confidence.
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Serving Size: What the numbers are based on
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Protein: Helps you stay full
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Added Sugar: Keep it low when possible
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Ingredients: Shorter lists = simpler foods
Simple Grocery Staples
Healthy eating starts with a stocked kitchen. These affordable, versatile foods make it easy to build balanced meals without stress or complicated recipes.
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Lean proteins
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Frozen veggies
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Whole grains
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Beans + lentils
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Healthy fats
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Quick snacks