What is next?   

1. My diet includes a balance of grains, fruit, vegetables, protein, dairy, fat & sugar.

2. I consume approximately 9 cups of vegetables and fruits per day.

3. I consume approximately 50 grams of protein from animal and plant sources daily.

4. I consume 2 to 3 cups of dairy every day.

5.  I consume about 78 grams daily (or 20-40%) of monounsaturated fats (MUFAs) from avocados, fish, nuts, and seeds while avoiding saturated fat from animals, creams, and fried foods.

6. I pay attention to the food proportions on my plate that work best for me.

7. I strive to eat fresh and avoid processed food whenever possible.

8. I aim to reduce sodium consumption and increase my potassium intake daily.

9. I look for sources of Omega-3  in green leafy vegetables, micro-algae, raw fish, chia seeds, and flaxseeds, among other sources.

10. I keep Superfruits on my shopping list, fruits like Acai Berry, Sacerola Cherry, Amla Fruit, Baobab Fruit, Camu Camu Berry, and more.

11. I try to reduce comfort foods by eating them less often and in smaller proportions. Furthermore, I aim to substitute them for lower-calorie versions at every chance.

12. I slow down when I am eating, showing more, and enjoying every bit.

13. I shop with a list, avoiding my impulse to buy comfort food and looking for food that benefits my health.

14. I try to bake or roast instead of grilling or frying.

15. I stay away from those diets, offering to lose weight in a few days.

16. My favorite snacks are granola bars, fruit, yogurt, trail mix, and roasted chickpeas.

17. I can always find some of this food in my meals: eggs, greens, fish, lean meat, boiled potatoes, beans, cottage cheese, avocados, nuts, whole grains, fruits, Chia seeds, and green leafy vegetables.

18. I consume approximately 1 to 2 ounces of dark chocolate (no more than 190 calories) daily.

19. I aim to consume adequate CALCIUM for my age. I take it from dairies, green leafy vegetables, micro-algae, raw fish, chia seeds, and flaxseeds, among other sources.

20. I look for food rich in absorbable silica, like leafy green vegetables, beets, bell peppers, and oats, among other sources.