I put some links at the bottom of the post you might find helpful.
If I’m being honest, this is the week I was the most nervous about.
Exercise? I can talk about that all day long.
Strength training? I’m sure not an expert but I can share my story pretty well.
Mindset? I love talking about that.
Food? That’s different.
I am not a dietitian, nutritionist, or medical expert. I’m simply a 65 year old woman who decided to change her life almost three years ago. What I’m sharing this week isn’t medical advice it’s what worked for me. I spent years trying quick fixes, fad diets, and “Starting over come Monday.” None of those things lasted.
What finally worked was keeping things simple.
Instead of trying to eat perfectly, I focused on building better habits one meal at a time.
Here are the four changes that made the biggest difference for me.
1. I Started Cutting Back on Highly Processed Foods
Notice I said cutting back, not eliminating.
Highly processed foods often contain added sugars, unhealthy fats, excess sodium, and ingredients that don’t keep us feeling full for very long. They’re designed to taste great, which can make it easy to eat more than we planned.
I didn’t throw everything away overnight. I simply started making better choices more often.
Easy Food Swaps
Instead of…
● Sugary cereal → Old-fashioned oats with berries
● Chips → Air-popped popcorn or almonds.
● Sodas → Water with lemon or sparkling water.
● Candy → Fresh fruit
● Frozen pizza → Homemade pizza on a keto friendly tortilla.
● Fast food burger → Grilled chicken sandwich at home
● Packaged snack cakes → Greek yogurt with fruit
● Flavored instant oatmeal → Plain oats with cinnamon and blueberries
Remember, every healthier choice adds up.
2. The Diabetic Plate Method Changed Everything
Even though I don’t have diabetes, this simple way of building meals made healthy eating much easier.
Imagine your dinner plate divided into sections.
🥦 Half the plate: Non-starchy vegetables
Examples:
● Broccoli
● Green beans
● Salad
● Spinach
● Bell peppers
● Cauliflower
● Zucchini
● Asparagus
🍗 One-quarter of the plate: Lean protein
Examples:
● Chicken
● Turkey
● Fish
● Eggs
● Cottage cheese
● Greek yogurt
● Lean beef
● Tofu
🍠 One-quarter of the plate: Healthy carbohydrates
Examples:
● Brown rice
● Sweet potato
● Whole wheat pasta
● Beans
● Corn
● Fruit
This simple picture helped me stop wondering what and how much to eat. I just filled my plate using this guide.
3. Why Protein Matters
One thing I wasn’t eating enough of was protein.
Protein helps:
● Build and repair muscles
● Keep you feeling full longer
● Support healthy aging
● Help maintain strength as we get older
● Reduce afternoon hunger
I now try to include protein every time I eat, even snacks.
Some easy choices include:
● Greek yogurt
● Cottage cheese
● Chicken
● Tuna
● Eggs
● Turkey
● Lean beef
● Protein smoothies
4. Don’t Forget Fiber
Fiber doesn’t get nearly enough attention and it sure didn’t in my diet.
Fiber helps:
● Keep your digestive system healthy
● Helps you stay full longer
● Supports healthy blood sugar levels
● Supports heart health
● Helps feed the healthy bacteria in your gut
Easy ways to add more fiber:
● Eat fruit instead of fruit juice.
● Choose whole grains when possible.
● Add vegetables to lunch and dinner.
● Include beans in soups, salads, or chili.
● Snack on apples, berries, or pears.
When increasing fiber, go slowly and remember to drink plenty of water so your body can adjust comfortably.
Putting It All Together
Healthy eating doesn’t have to be fancy.
Here are a few meals that fit everything we’ve talked about.
Breakfast Ideas
1. Blueberry Protein Oatmeal
● Old-fashioned oats
● Blueberries
● Egg whites stirred in as you are cooking the oats. ( I add 2 tablespoons of liquid egg whites).
● Sprinkle of cinnamon
2. Veggie Egg Scramble
● Eggs or egg whites
● Spinach
● Bell peppers
● Whole wheat toast
● Fresh berries
3. Greek Yogurt Bowl
● Plain Greek yogurt
● Mixed berries
● Chopped walnuts
● Sprinkle of oats
Lunch Ideas
1. Grilled Chicken Salad
● Grilled chicken breast
● Mixed greens
● Cucumbers
● Tomatoes
● Bell peppers
● Olive oil vinaigrette
● Whole grain crackers
2. Turkey Wrap
● Whole wheat or high fiber tortilla
● Turkey breast
● Lettuce
● Tomato
● Avocado
● Apple on the side
3. Tuna Plate
● Tuna mixed with Greek yogurt instead of mayonnaise (or if you’re like me add half yogurt and-half mayonnaise.)
● Carrot sticks
● Cucumber slices
● Whole grain crackers
● Orange
Dinner Ideas
1. Sheet Pan Chicken Dinner
● Baked chicken breast- I cut into thin strips and season.
● Roasted broccoli
● Roasted sweet potato
Throw it all on a baking sheet lined with parchment paper. I bake at 375
2. Taco Bowl
● Lean ground turkey
● Brown rice
● Black beans
● Lettuce
● Tomatoes
● Salsa
● Avocado
3. Baked Salmon Plate
● Salmon (I buy frozen salmon and keep it in the freezer.)
● Green beans ( We had a bumper crop this year and we’re eating a lot of them.)
● Brown rice ( I cook rice in the Instant Pot)
● Side salad
Progress Over Perfection
If you’ve followed me for very long, you’ve probably heard me say that healthy living isn’t about being perfect.
It’s about making one better choice after another.
You don’t have to change everything today.
Maybe this week you drink one more glass of water.
Maybe you add vegetables to your dinner.
Maybe you swap one processed snack for fruit.
Those small choices may not seem like much today, but over time they become habits. And habits are what truly change our lives.
This week, don’t aim for perfect.
Aim for better than yesterday.
I’m cheering you on every step of the way.
Links
Mayo Clinic Article on which is better for losing weight, food or exercise
Heart Healthy Weight Loss on the Mediterranean Diet
Choosing to Reset 
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