Back to: Nutrition Fundamentals
Weeks 4-6: Nutrition Fundamentals Checklist
As you delve into our Nutrition Fundamentals, we understand that making multiple changes simultaneously can feel overwhelming. To make this transition smoother and more sustainable, we recommend focusing on just one item from the checklist each week. This paced approach allows you to fully integrate each new habit into your lifestyle, ensuring lasting change. However, remember that this is your personal journey, and you’re in the driver’s seat! If you feel inspired and ready to tackle more than one item per week, go for it. The key is to find a pace that feels right for you, ensuring you don’t feel rushed or overwhelmed. Embrace the journey, and celebrate every step you take toward better nutrition and overall wellness!
As you embark on this phase of your wellness journey, it’s essential to take actionable steps towards better nutrition. Here’s your checklist to ensure you’re on the right path:
1. 🥫 Pantry Clean-Up:
- [ ] Evaluate: Before you begin, take a moment to assess what’s currently in your pantry.
- [ ] Toss Processed Foods: Eliminate items high in added sugars, unhealthy fats, and artificial ingredients.
- [ ] Check Expiry Dates: Get rid of anything that’s past its best-before date.
- [ ] Prioritize Whole Foods: Make space for whole grains, beans, lentils, nuts, and seeds.
2. 🍎 Grocery Shopping Revamp:
- [ ] Shop the Perimeter: Fresh produce, lean proteins, and dairy are usually located on the outer aisles of grocery stores.
- [ ] Limit Canned & Packaged Goods: If purchasing, look for low-sodium, organic, or BPA-free options.
- [ ] Embrace Fresh Produce: Prioritize a colorful variety of fruits and vegetables.
- [ ] Check Labels: Become an informed shopper by understanding ingredients and nutrition labels.
3. 🍽 Kitchen Prep:
- [ ] Organize for Success: Make healthy items easily accessible in your pantry and fridge.
- [ ] Prep in Advance: Consider washing and cutting veggies or making a week’s worth of healthy snacks.
- [ ] Invest in Good Storage: Having quality containers can help keep your prepped foods fresh longer.
4. 📚 Dive into Learning:
- [ ] Take the Empowered Wellness Nutrition Course: Understand the science and principles of good nutrition, helping you make informed choices daily.
- [ ] Bookmark Reliable Nutrition Sources: Whether it’s books, blogs, or documentaries, surround yourself with quality nutrition information.
5. 🥤 Stay Hydrated:
- [ ] Increase Water Intake: Aim for at least 8 glasses daily, adjusting based on activity levels.
- [ ] Limit Sugary Beverages: Reduce sodas, sweet teas, and other high-calorie drinks.
6. 🤝 Engage with the Community:
- [ ] Participate in Forums: Share your journey, ask questions, and get support from peers.
- [ ] Attend Monthly Office Hours: Gain deeper insights from experts and clarify any doubts.
Remember, these steps are foundational blocks in your nutrition journey. As you work through this checklist, celebrate each accomplishment. Every checked box brings you closer to optimal wellness!
Mark Complete
