1. EAT A VARIETY OF WHOLE FOODS

☐ At least 3 servings of vegetables
☐ At least 2 servings of fruit
☐ Include a source of lean protein (chicken, fish, tofu, beans)
☐ Include whole grains (brown rice, oats, quinoa)
☐ Include healthy fats (avocado, nuts, olive oil)

2. STAY HYDRATED

☐ Drink 6–8 glasses of water
☐ Limit sugary drinks and soda
☐ Include herbal teas or infused water if preferred

3. PRACTICE MINDFUL EATING

☐ Eat slowly and without distractions
☐ Stop eating when about 80% full
☐ Check in with your hunger/fullness cues

4. PLAN & PREPARE AHEAD

☐ Meal plan for the week
☐ Grocery shop with a list
☐ Prep ingredients or meals in advance

5. LIMIT PROCESSED FOODS

☐ Avoid high-sugar snacks and drinks
☐ Minimize fried and fast food
☐ Read food labels — look for hidden sugars and additives

Healthy eating isn’t about perfection — it’s about progress.
Use this checklist to stay on track.