A balance of macros, lean protein, some veggies, and whole grains. This doesn’t have to be what every meal looks like but it’s a nutrient dense way to eat and a great way to hit your goals without leaving yourself feeling unsatisfied and hungry after a meal.


Lean meats are meats with a relatively low fat content. Skinless chicken and turkey and red meat, such as pork chops, sirloin steak, and flank steak with the fat trimmed off are examples of lean meat. Lean meats are a good source of protein, & iron. Protein Fruits and Veggies Lean Protein

Fruits and veggies

Fruits and veggies provide nutrients such as vitamins, minerals, and fiber that are vital in the overall health and maintenance of your body. Build half of your plate with colored fruits and vegetables to get nutrient-dense meals.

Whole Grains

Whole grains are a wonderful source of fiber and folic acid. Examples include bread, pasta, oatmeal, rice, cereals, and corn tortillas. Build a quarter of your plate with healthy whole grains to promote heart health.


Emotional Hunger vs Physical Hunger

Emotional Hunger

Emotional hunger comes on suddenly

Emotional hunger craves specific comfort foods

Emotional eating triggers feelings of guilt, powerlessness, and shame

Physical Hunger

Physical hunger comes on gradually

Physical hunger stops when full

Eating to satisfy physical hunger doesn’t make you feel bad about yourself


If you’re depressed or lonely, call someone who always makes you feel better, do a light workout, cuddle with your dog or cat, or look at a favorite photo or cherished memento.

If you’re anxious, expend your nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a brisk walk.

If you’re exhausted, treat yourself with a hot cup of tea, take a bath, light some scented candles, or wrap yourself in a warm blanket.

If you’re bored, read a good book, watch a comedy show, explore the outdoors, or turn to an activity or hobby you enjoy.


-Do you eat more when you’re feeling stressed?

-Do you eat when you’re not hungry or when you’re full?

-Do you eat to feel better (to calm and soothe yourself when you’re sad, mad, bored, anxious, etc.)

-Do you reward yourself with food?

-Do you regularly eat until you’ve stuffed yourself?

-Does food make you feel safe?

-Do you feel like food is a friend?

-Do you feel powerless or out of control around food?


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