Nutrition Makeover
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Introduction

Welcome to the Course!
Create the Right Mindset

This is Not a Diet
This is Not Just an Info Course
You Are in Charge
Create an Owner's Manual for Yourself
This is Not "One Size Fits All"
What is Your Preferred Diet?
What is a Good Diet?
Which Aspect of Good Nutrition is Most Important For You?
"Good" vs "Bad" Foods
What Are You Doing Well Right Now?
Prioritize Core Habits

Core Habits are Key
Set Your Optimal Pace
What Pace Will Work for You?
Aim for Consistency
What Meals Can't Be Changed Right Now?
Figure Out Your Goal

What is Your Goal?
Write Down Your Goal
What is Your Strongest Motivator?
Figure Out Your "Why"
Ready to Build the Foundation
STEP 1 - Make Time

Why This Step?
What Tasks Do You Need to Make Time For?
Block in Time in Your Schedule
Make Time in Your Schedule Right Now
STEP 2 - Take a 5-Minute Action

Why This Step?
Make a List of 5-Minute Actions
See How Actions Lead to Goals
Do the Goal-to-Action Exercise
Take Action Now
Take a 5-Minute Action
Where to Go from Here
STEP 3 - Eat Slowly

Why This Step?
Tips for Slow, Mindful Eating
Try Slow, Mindful Eating
Eat Slowly Meal Journal
Meal Duration Journal
Be Realistic
Figure Out Your Starting Point
Where to Go from Here
STEP 4 - Stop Eating at an Appropriate Fullness Level

Choose Your Fullness Level
What is Your Chosen Fullness Level?
Use the Hunger Scale
Hunger Scale
Practise Using the Hunger Scale
Summary of Important Actions
Be Realistic
Fullness Level Journal
Figure Out Your Starting Point
Where to Go from Here
About the Next 4 Steps
STEP 5 - Eat Lean Protein at Each Meal

Why is Protein Important?
Why "Lean" Protein?
Food Sources of Lean Protein
High Sources of Lean Protein
Which Sources Appeal to You?
Take Action
Be Realistic
Figure Out Your Starting Point
Where to Go from Here
STEP 6 - Eat Colourful Fruits and/or Vegetables at Each Meal

Why are Fruits and Vegetables Important?
Why "Colourful" Fruits and Vegetables?
Fruits and Vegetables by Colour
List of Fruits & Vegetables
Which Fruits and Vegetables Do You Prefer?
Do You Have to Eat BOTH Fruit and Vegetables?
Take Action
Be Realistic
Figure Out Your Starting Point
Where to Go from Here
STEP 7 - Eat Smart Carbs at Each Meal

Why are Carbohydrates Important?
Is There an Ideal Amount of Carbohydrate?
What are "Smart" Carbs?
Smart Carb Food Sources
List of Smart Carbs
What Appeals to You?
Take Action
Be Realistic
Figure Out Your Starting Point
Where to Go from Here
STEP 8 - Eat Healthy Fats at Each Meal

Why are Fats Important?
What are "Healthy" Fats?
Healthy Fat Food Sources
List of Healthy Fats
What Appeals to You?
Take Action
Be Realistic
Figure Out Your Starting Point
Where to Go from Here
STEP 9 - Plan Balanced Meals

Use the Hand Portions Method
Hand Portions Method Explained
Serving Size Examples
Recommended Amounts at Meals
Plan Your Next Meal Using the Hand Portions Method
Troubleshooting the Hand Portions Method
Figure Out Your Starting Point
What is Realistic Right Now?
Practise Eating Balanced Meals
Recommended Daily Amounts
How Many Servings of Each Food Group Per Day?
How Many Days Per Week as a Starting Point?
Be Realistic and Keep Practising
Tracking Sheet
Track for One Whole Day
Where to Go from Here
STEP 10 - Drink Enough Water

About This Step
Why is Water Important?
Sources of Water in Our Diets
How Much Water Do We Need Per Day Total?
Hydration Cheat Sheet
Figure Out Your Water Needs
How Much Do You Actually Drink Every Day?
Figure Out Your Starting Point
Drink Enough Fluid Daily
Practise Drinking Enough Fluid
Drink Mostly Water
What are You NOT Willing to Give Up?
Make Note of What You're Not Willing To Give Up
What ARE You Willing to Give Up?
Make Note of What You Are Willing To Give Up
Make the Swap
Take Action
Be Realistic
Figure Out What's Realistic for You Right Now
Keep Practising
Do the Work
Where to Go from Here
Make Even More Progress

If You Want to Improve
Go for Quality
Aim for Variety
Consider What's Optimal for You
Remember Your Goal and Your "Why"
Revise Your Goal and "Why" if Needed
Remember Those 5-Minute Actions
Add to Your List of 5-Minute Actions
Conclusion

Congratulations!

Food Sources of Lean Protein

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