10 Steps to Healthier Eating
1. Cut back or eliminate sugar
Level 1 – Cut back to one dessert a day
Level 2 – Cut back to one sweet/dessert a week
Level 3 – Cut back to one sweet/dessert a month
Level 4 – Eliminate sweets/desserts
2. Add more fresh fruit
Level 1 – replace fake fruit with fresh fruit
Level 2 – Add in 1 serving of fresh fruit per day
Level 3 – Add 2 servings of fresh fruit per day
Level 4 – Add 3 servings of fresh fruit per day
3. Cut back or eliminate caffeine. Add in more water.
Level 1 – Cut back to 1 soda or coffee per day and add in 2 cups (16oz) of water per day
Level 2 – Cut back to 1 soda or coffee per week and add in 4 cups (32oz) of water per day
Level 3 – Cut back to 1 soda or coffee per month and add 6 cups (48oz) of water per day
Level 4 – Eliminate soda and coffee. Drink at least 8 cups of water (64oz) of water per day
4. Add in healthy oils
Level 1 – Use natural peanut butter
Level 2 – Use non-hydrogenated shortening
Level 3 – Use coconut oil in baking or cooking
Level 4 – If you don’t eat fish regularly add in fish oil into your diet
5. Look at your carbohydrate intake.
Level 1 – Cut back bread intake to once a day
Level 2 – Cut back bread intake to 4 times per week
Level 3 – Cut back bread intake to once a week
Level 4 – Cut back bread intake to once a month
6. Add whole grains to your meals
Level 1 – Substitute whole oats for instant oats
Level 2 – Substitute brown rice for white rice
Level 3 – Add in a new whole grain once a wk
Level 4 – Add in a new whole grain every day
7. Eat more vegetables everyday
Level 1 – Eat 3 servings of vegetables a day
Level 2 – Eat 6 servings of vegetables a day
Level 3 – Eat 8 servings of vegetables a day
Level 4 – Eat 10 servings of vegetables a day
8. Add in more protein from nuts/seeds and beans/legumes.
Level 1 – Add in 2 servings of nuts/seeds per week and add in 1 serving of beans per week
Level 2 – Add in 4 servings of nuts/seeds per week and add in 2 servings of beans per week
Level 3 – Add in 6 servings of nuts/seeds per week and add in 4 servings of beans per week
Level 4 – Add in 8 servings of nuts/seeds per day and add in 6 servings of beans per week
9. Cut back or eliminate processed foods.
Level 1 – Cut back to 1 processed food per day
Level 2 – Cut back to 1 processed food per wk
Level 3 – Cut back to 1 processed food per month
Level 4 – Eliminate all processed foods
10. Cut back or eliminate your fast food intake.
Level 1 – Cut back to one fast food per day
Level 2 – Cut back to one fast food per week
Level 3 – Cut back to one fast food per month
Level 4 – Eliminate eating Fast Food
