Planning is key to being successful at anything. This page will allow you to plan or prepare for the journey ahead. This journey requires a meeting with family members, an understanding of the needs of each family member, and scheduling. As we move forward, we will tackle things you may have never thought may be an issue. And hopefully we will make the journey a bit easier.
Goal 1: Talk to yourself, your family, or your significant other
Whether it involves your significant other, kids, or both, it’s crucial to discuss your new plans with your family. Determine what they are willing to commit to, whether it’s helping with groceries, meal prep, or simply eating a serving of veggies each day. It can be challenging to embark on this journey alone, especially when others in the home may influence you or rely on you for their own meals. When family members have different lifestyles, processed and unhealthy foods can quickly creep back into the life of someone trying to eat healthily, purely because of convenience.
Take a day, or even a week, to discuss the goals of this journey with your loved ones. For some, this may be straightforward, but for others, it can be difficult and even intimidating to change their lifestyle. Key points to discuss include:
- Grocery shopping plans
- Meal preparation responsibilities
- Incorporating more vegetables into daily meals
- Strategies for maintaining a healthy diet amidst different lifestyle choices
By having these discussions, you can ensure that everyone is on the same page and supportive of the new healthy habits you’re trying to establish.
A Few Things to Remember:
- This is not a punishment. Discuss the meaning of health and lifestyle with your family.
- This is a lifestyle change, not a diet. The goal is to implement these changes throughout your life.
- This change benefits everyone. Explain why you’ve chosen to eat healthier and emphasize that this is to prevent long-term health problems. It’s about health, not waistlines, although weight loss might naturally occur.
- Unhealthy processed foods are not permanently banned. They are limited. For example, compare a day of eating cereal, chips, pizza, cookies, spaghetti, and ice cream to a day with a smoothie, peanut butter & apples, a whole wheat sandwich, carrots and ranch, whole wheat spaghetti for dinner, and a small bowl of ice cream. Eating salty and sweet foods daily reduces enjoyment and makes your body feel sluggish. Switching to nutritious meals gives your body something to work with.
- Do this together.
- As a family: Let’s teach our son the joy of cooking with us at 3 years old, or show that mommy and daddy love their fruits and veggies.
- As a couple: Let’s make our bodies strong and healthy before we create our own little ones.
- As an independent single person: Do this for yourself, so you can be the best version of you moving forward.
Humans need companionship, even with themselves when starting a new journey. Look yourself in the mirror and commit to YOU. You are capable, and you will be better and healthier. If you’re independent and doing this on your own, reach out to friends when you struggle, or consider asking a friend or family member to join you. As you move through this site and become more educated in nutrition, you will start to commit and build a routine. Whether you are single or have a large family, it will become easier to do this with others and even easier to do ON YOUR OWN. Commit to you.
Goal 2: Engaging Your Family in Healthier Eating
Studies show that children, including teens, often influence the food brought into the home. Knowing this, you should be prepared for the challenge of convincing your children that nutritious food is essential for their future health. In this section, you will find general information on serving sizes and calorie needs based on age.
Here’s what you can do:
- Get Ready: Grab a pen and paper.
- Make a List: Write down the names and ages of each individual in your home.
- Note Their Needs: Record the recommended calorie intake and servings they need from each food group.
Once you have this information, guide yourself through this section to better understand the nutritional needs of your family. For personalized advice, consult your medical or nutrition providers to ensure you are on the right track. Or schedule a consult with me—I’d love to help.
Toddlers and preschool aged children (1 – 5 years)
This age range can be difficult to feed as this group wants to be independent in many aspects, including food choices.
Calories are important for growth and energy! Generally these are guidelines for calorie intake: ( A useful tip for those ranging from 1-3 yrs would be 40 Cal. Per inch of height.)
| 2-3 yo | 1000 calories |
| 4-5 yo | 1200-1400 calories* |
Some general serving rules for feeding children in this age group healthy calories, include:
The Tablespoon Rule. A good rule of thumb is to feed your child 1 tbsp per year of age for each food group at breakfast, lunch and dinner. AND 1 tbsp of a snack in between meals.
For example, Lunch for a 1 year old:
- 1 tbsp spinach
- 1 tbsp strawberries
- 1 tbsp of beans.
- 1 tbsp of Quinoa
They may not eat the whole meal, but variety and eating until satisfied is the goal during this fragile time. Do not force your child to eat. Sit them down for lunch for 30 minutes – 1 hour and then move to the next task for the day until snack time. You are building their schedule.
Daily serving sizes are generally as follows:
| 1000 Cal. | Fruits 1 c Veggies 1 c Grains 3 oz Proteins 2 oz Milk* 2 c |
| 1200 Cal. | Fruits 1 c Veggies 1.5 c Grains 4 oz Proteins 3 oz Milk* 2.5 c |
| 1400 Cal. | Fruits 1.5 c Veggies 1.5 c Grains 5 oz Proteins 4 oz Milk* 2.5 c |
Remember this age group is picky, so it is your job to give them a variety of healthy options to choose from at each meal so they meat their servings for the day. If you start early on, your child will not have any habits to break and will have a great start at living a healthy lifestyle.
Final General Tips:
- If your child avoids one food, try incorporating it into the meal another day. Try your hardest to continue offering foods they do not like. If the child does not want the food after offering 3 days in a row, try again a few days later. Make a list to of these foods you plan to reintroduce.
- Avoid very sweet dessert at this time. Try to incorporate healthy sweets into dinner so sugar is not anticipated and rewarded at the end of a meal.
- PSA!!! Try your hardest to AVOID making separate meals when a child does not want the family meal, this leads to bad habits. Educate the child on the meal and offer incentives for a few bites. If you make them their own separate meal this will cause a new habit to form.. and you can imagine the toll a habit like this may take on parents.
School Age Children (Ages 6 – 12)
School age children can be quite picky. Many parents tend to say, “They know what they like.” At this age, the kids have taken the foods they grew up with and embraced them. If little Sally loved pizza as a toddler, she may gravitate to pizza every day in school.
These are the “picky eater” stages and take a lot of work to change. But with guidance they can begin to try new and healthier options. The great thing about this age group is they want to be just like the adults around them, so if mom and dad are excited to be healthy they will eventually follow the lead – even if it’s a struggle at first.
General calories for this group includes:
| 6-8 yo* | 1200-1400 Cal. |
| 9-13 yo* | 1600-2000 Cal. M 1400-1600 Cal. F |
| 14-18 yo* | 2000-2400 Cal. M 1800 Cal. F |
Daily serving sizes start to grow when compared to those in the preschool age group:
| 1200 Cal. | Fruits 1 c Veggies 1.5 c Grains 4 oz Proteins 3 oz Milk* 2.5 c |
| 1400 Cal. | Fruits 1.5 c Veggies 1.5 c Grains 5 oz Proteins 4 oz Milk* 2.5 c |
| 1600 Cal. | Fruits 1.5 c Veggies 2 c Grains 5 oz Porteins 5 oz Milk* 3 c |
| 1800 Cal. | Fruits 1.5 c Veggies 2.5 c Grains 6 oz Proteins 5 oz Milk* 3 c |
| 2000 Cal. | Fruits 2.5 c Veggies 2.5 c Grains 6 oz Proteins 5.5 oz Milk* 3 c |
You probably notice there are tons of recommendations for this age group. Do not get intimidated, just utilize this information to entice you to feed the most nutritious food to your whole family for proper growth and healing. As you eat healthy, your child will eat healthy, and slowly meet each of the servings above.
For more detailed information on calorie intakes based on specific ages, and activity feel free to take a look at the figures at the end of this section. These are found in the USDA Dietary Guidelines and are a great reference for those who want more specific calories as they move forward.
Adults and Teens (13 and older)
For sedentary adults and teens the general rule for servings is similar.
In ONE DAY a good rule is the 2-2-2-4-4 Rule. This means in ONE DAY you should eat 2 servings of fats, 2 servings of protein, 2 servings, of whole wheat/grain carbs, 4 servings of fruits and 4 servings of vegetables. Milk is not necessarily a necessity at any age passed 1 yo. Turns out vitamin D is low even if we drink the recommended servings of milk; and it adds unecessary sugar (calories) and cholesterol to the diet. We will talk about plant based alternatives later on.
Now it is important to remember these numbers do change with activity. For athletes or consistent gym goers, you may need to do the 3-3-3-5-5 rule. This is wear a one-on-one nutrition consult is important.
Generally calories recommended for a healthy adult include:
| 19-30 yo* | 2,400-2600 M 1800-2000 F |
| 31-50 yo* | 2200-2400 M 1800 F |
| >50 yo* | 2000-2200 M 1600 F |
and metabolism require adjustments. Consider an addition of 400-600 Cal. for active adults and teens.
For general serving sizes reference the table to the left in the teens column, if your age group requires over 2000 calories take a look at the table below:
| 2200 Cal. | Fruits 2 c Veggies 3 c Grains 7 oz Proteins 6 oz Milk* 3 c |
| 2400 Cal. | Fruits 2 c Veggies 3 c Grains 8 oz Proteins 6.5 oz Milk* 3 c |
| 2600 Cal. | Fruits 2 c Veggies 3.5 c Grains 9 oz Proteins 6.5 oz Milk* 3 c |
You may have noticed these recommendations are a little different than my 2-2-2-4-4 Rule and this is because research has shown more fruits and vegetables are great for overall health and reduction of chronic diseases.
As you finish up this section, reflect on the information you have read and smile! Understand the more you know, the closer you are to making healthy changes in your home.
For more detailed information on calorie intakes based on specific ages, and activity feel free to take a look at the figures at the end of this section. These are found in the USDA Dietary Guidelines and are a great reference for those who want more specific calories as they move forward.
Adapted From US Department of Agriculture and US Department of Health and Human Services. Dietary guidelines for Americans, 2015-2020. 8th ed. Washington, DC US government printing office 2015. https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/. Accessed May 25, 2020.
Now that you are familiar with the USDA’s recommendations on calories and serving sizes, it’s time to determine the best eating schedule for you and your family.
Consider Your Daily Routine:
- Family Schedule: If you work a 9-5 job and your kids go to school from 8-3 pm, a plan with breakfast, lunch, and dinner, plus two snacks, might work well.
- Individual Schedule: If you live alone and work 10-12 hour shifts, a plan that allows you to eat small meals every two hours might be more suitable.
Reflect on Your Needs:
Think about how often you need to eat to maintain energy and stay satisfied throughout the day. Here’s a simple way to start:
- Identify Your Routine: Write down your daily schedule.
- Plan Your Meals: Determine the best times for meals and snacks based on your activities and energy levels.
Action Steps:
- Evaluate Your Routine: How often do you need to eat to maintain your energy?
- Customize Your Plan: Based on your routine, decide on meal times that fit your lifestyle.
- Stay Flexible: Be open to adjusting your schedule as needed to ensure it works for you.
By tailoring your eating schedule to your daily routine, you can maintain a balanced diet that supports your lifestyle.
Goal 3: Determine how often you can eat?
Eating healthy requires structure, and finding a schedule that works for you is essential for success.
Consider any diet you have ever followed—Weight Watchers, Paleo, Keto, low-carb, high-protein, or even a juice diet—they all require structure. These diets provide you with structured calories, recipes, and guidelines. However, they often overlook the importance of scheduled and balanced meals. A well-planned eating schedule, incorporating balanced carbs and protein, will reduce hunger and increase your chances of staying committed.
SCHEDULE IS GOLD! Remember that! The aim of this section is to help you plan out your eating schedule. This step is crucial to your success moving forward, so take your time and approach it seriously. Once you have set your schedule, you might need to adjust it a few times, but once you find the perfect match, this journey will be a cakewalk! (Mmm, cake…) Focus, people!
By taking these steps, you will create a sustainable eating schedule that fits your lifestyle, making your journey to healthy eating much easier.
Planning your meals
Whether you work 9-5pm, 7am-7pm, or 11am-8pm, it’s crucial to identify the best times to eat. Here’s how you can structure your meal plan:
Identify Your Downtime: Determine when you have 5-10 minutes to eat during your workday. These breaks are perfect for fitting in snacks or small meals.
Choose Your Ratio: Based on your hunger patterns, choose a ratio that suits you best. If you’re hungry all day, opt for small snacks/meals throughout the day. If you prefer feeling full with larger meals, go for the 3 meals with snacks plan. Remember, snacks are necessary to keep you satisfied, so try not to skip these.
Below you will find a few examples of scheduled meal plans:
3 meals : 2 snacks
2 meals : 4 snacks
1 meal : 5 snacks
Only 6-8 small meals/snacks a day
Flexibility: Adjust your schedule for workdays and days off. For example, on your days off, you might follow a 3:2 schedule, while on workdays, you might use a 1:5 meal plan.
Set Alarms: Set alarms for each meal/snack time to stay committed and avoid overeating later.
Here is an example schedule with a 3 meals to 2 snack ratio:
- 7-8AM – Eat breakfast (300-500 calories)
- 10AM – Eat a snack (~200 calories)
- 12PM – Lunch (300-500 calories)
- 3PM – Snack (~200 calories)
- 6PM – Dinner (300-500 calories)
Total calories at the end of the day: 1300-1900 (this is a good number for those who are not exercising daily; refer back to calorie intake recommendations)
Here is an example schedule with a 1 meal to 5 snack ratio:
- 7-8AM – Snack (300 calories)
- 10AM – Snack (200 calories)
- 12PM – Snack (300calories)
- 2PM – Snack (200 calories)
- 4PM – Snack (300 calories)
- 6PM – Dinner (400 calories)
Total calories at the end of the day: 1700 (this is a good number for those who are not exercising daily)
Plan with a 6-8 small snack ratio
- 8AM – Snack (300 calories)
- 10AM – Snack (300calories)
- 12PM – Snack (300calories)
- 2PM – Snack ( 300 calories)
- 4PM – Snack (300 calories)
- 6PM – Snack (300 calories)
Total calories at the end of the day: 1800 (this is a good number for those who are not exercising daily)
**All calorie intakes will be based on exercise – if you burn 300 calories at the gym – replace those calories – your range would then be 1600-1900
Goal 4: Understand the USDA’s My Plate Graphic
ChooseMyPlate.gov was created by the USDA to guide Americans in creating balanced meals. The plate is helpful in ensuring half the plate is reserved for fruits and vegetables.
Key Points to Remember:
- Dairy is not a requirement: Although it appears on the MyPlate graphic, dairy is not necessarily required in the daily diet after 1 year of age. Consider alternatives to avoid unnecessary sugar and cholesterol from excess milk. If you need vitamin D, a supplement might be necessary unless you’re frequently in the sun.
- Balance fruits and vegetables: Reserving half the plate for fruits and veggies limits your intake to about 3 servings of each daily. This may not be enough for optimal nutrition if you’re only eating 3 meals per day. Consider serving half of the plate with vegetables and reserve fruits for a daily smoothie, snack, and/or dessert. For example, a fruit smoothie for breakfast might contain about 3 servings of fruit, with two fruits reserved as snacks and one as a dessert, totaling about 6 servings a day.
Now that you’ve delved into beginner nutrition concepts and planned out your meal plan, you can move forward with the actions necessary to live a healthier lifestyle. The content is robust but organized to help you easily determine costs and consider future meals. Following these concepts to the best of your ability will yield rewards. It is recommended to follow up with your nutritionist or dietitian for individualized guidance.
Take a fun quiz before continuing! Plan Section Quiz
*All of the information here is from the author’s ongoing nutrition education, and continued education via nutrition textbooks, eatright.org, and pubmed research articles that are not biased and have good accuracy. This information is not meant to diagnose or treat any condition. This information is to be read and utilized at your own will, and the author is not responsible for any outcomes that come from utilizing this information. This information may be discussed with and adjusted by your dietitian, nutritionist, or medical provider for a more personalized plan. If you have any questions feel free to contact us via the Contact Page. For sources Click Here.
