Do you want to eat better and/or lose weight?

This is a long one.

FOLLOW THESE STRAIGHTFORWARD HACKS. The no-calorie counting macronutrient method.

HACK #1 – Eat three solid meals a day. ½ your plate is veggies and fruits, ¼ of your plate is

protein or the size of your palm. You can eat more protein (judge by how you feel). The last ¼ or cupped hand portion is whole grains. And a

thumb size of fat. You can skip the whole grains for a couple of meals and have more veggies, fruits and protein.

HACK #2 – Drink a glass of water before or with your meal. Stay hydrated throughout the day. If

you get hungry, not at meal*me, have a glass of water before deciding you are truly hungry.

HACK#3 – Plan your snacks around your workouts. It is useful to have a protein and carb snack

aXer a workout. Plan some combinations that appeal to you. When we are snacking, we often

buy a bag or a box of something easy to eat. Sorry to say, most of that kind of product (not all) is

not nutrient-dense. My hack is to add protein to every snack.

• tuna and crackers

• co\age cheese and fruits

• pita and hummus

• rice crackers and peanut bu\er

• apple and almond bu\er

• Greek yogurt, berries, and granola

• protein shake and banana

• whole grain crackers with string cheese and fruit

• carrots, celery, radish, cucumber with goat cheese

• nuts and dried fruit

HACK#4 – Don’t deprive yourself. Use portion control when enjoying cakes or pizza or other

treats. Keep these to 30% of what you eat every day. And as you eat well, there are likely days

you don’t have any of these foods. Balance out the week.

HACK#5 – Sleep. Lep*n and ghrelin – sound like a couple of trolls – are the two hormones that

trigger your hunger and sa*ety. These hormones are aﬀected by less sleep; you are more likely

to overeat if you under sleep.

• Aim for 7-9 hours per night.

• Turn oﬀ screens a couple of hours before bed. I know. I know. This is a hard one. Come

up with relaxing ac*vi*es before you fall asleep, like reading a book or drawing or

knihng or….whatever you like to do.

• Avoid caﬀeine after 2 p.m.

HACK#6 – Take it day by day. Be nice to yourself. You are in the process of changing your

relationship with food. It will take time, but you will succeed if you follow the plan.

HACK#7 – Shop the Perimeter of the Grocery Store

When you’re in the grocery store, start by walking the perimeter. That’s where most of the

foods that actually support your body live.

Here’s a simple guide:

Veggies

Aim for a rainbow of colors. Try one vegetable you don’t usually buy. Pick up enough for both

raw and cooked meals so it’s easy to eat them during the week.

Fruits

Same idea — color, variety, and enough to actually enjoy. Fresh or frozen both count.

Dairy (or alternatives)

Cow, goat, sheep, or plant-based op*ons that work for you. Choose what you digest well and

enjoy.

Proteins

Meat, fish, eggs, or plant-based proteins — whatever fits your preferences and values.

Frozen foods

Frozen veggies and fruits, fish, meat, and plant-based proteins are great to have on hand for

busy weeks.

Now, about the aisles.

You don’t need to avoid them altogether — just be inten*onal.This is where most ultra-processed foods live.

You’ll likely still want some basics, like:

• coﬀee

• plant-based milk

• fruit or veggie juice

• whole-grain pasta

• rice, quinoa, or couscous

• whole-grain bread or crackers

Reading labels helps, but as a general rule: the fewer ingredients, the better.

One more idea: if you have access to a farm drop, farmer’s market, or local CSA, these can be

wonderful sources of fresh produce, humanely raised meats and poultry, dairy, and wholesome

baked goods — and they often support local growers too.

No perfection required here. Just small choices that make ea*ng well feel easier.

Any question?

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