Objective: Expand your palate and discover new healthy foods by trying a fruit or vegetable you haven't eaten before or haven't had in a long time.

• This week, purchase and try a fruit or vegetable that you either have never had or haven't had in a while. This is a simple way to add variety to your diet and explore new healthy food options.
• Take note of the flavor, texture, and how the new food makes you feel after eating it. Does it energize you or satisfy your hunger differently than other foods?
• Reflect on whether you'd like to include this food in your regular diet and share your experience with others.

For additional inspiration, check the list of suggested fruits and vegetables below:

Objective: Recognize how convenience affects your food choices and identify healthier alternatives.

• Make a list of the most convenient foods you rely on during a busy week. These might include fast food, snacks, or pre-packaged meals.
• For each item on the list, identify a whole food alternative that could provide better nutrition while still being relatively easy to prepare.
• Over the course of a week, try to substitute at least two convenient foods with healthier alternatives and reflect on the changes in your energy levels and overall well-being.

Objective: Experience the pleasure of whole foods and understand the difference between natural and processed flavors.

• Select a whole food, such as an apple, carrot, or raw almonds, and compare it to its processed counterpart (e.g., apple juice, chips, or flavored almonds).
• Slowly eat each food, paying attention to the taste, texture, and how your body feels afterward.
• Reflect on how the whole food satisfies your hunger and how the processed food affects your body, including energy levels and fullness.

Objective: Recognize how food manufacturers use the "bliss point" to influence eating habits and practice mindful eating.

• Pick a packaged food that you find hard to resist, such as a favorite snack or dessert.
• Look at the ingredients list and try to identify how much sugar, fat, and salt it contains. Consider how these elements contribute to its taste and texture.
• As you eat, practice mindful eating by savoring each bite and noticing when your body signals that you are full. Stop eating at this point and reflect on how much you ate compared to your usual consumption.

Download this PDF list of 10 fruits and 10 Vegetables to try.

We have all heard of the term superfoods. But what does it mean? What are these foods that supposedly have numerous health benefits? How much of these foods should we be eating, and are they beneficial?

The mantra of counting calories has long been a guiding principle, at least for weight management. However, focusing solely on calorie counting can overshadow the importance of what we're eating. By shifting our attention to the ingredients in our food, we can make healthier choices that promote overall well-being. This approach emphasizes quality over quantity, encouraging us to choose whole, unprocessed foods that nourish our bodies. Let's delve into the key aspects of counting ingredients instead of calories and discover how it can transform our health.

If you want to eat better, one option is to get better with your meal planning. Especially if you have a busy schedule, this can help you make healthier decisions.

We don't always have the option to prepare meals at home, whether it's due to being busy with life's other responsibilities, health conditions that cause fatigue, or situations that make packing a lunch unfeasible.

Takeout was made for these occasions, as well as times when you just want to try something other than your own cooking. No matter how many tries go into recreating a restaurant favorite at home, it rarely tastes quite the same.

How many times have you jumped on-board the diet train with high hopes of weight loss and improved health, only to discover limited food choices, difficulty staying on-track, and few measurable health benefits? Diet fads come and go, but one - the whole foods, plant-based diet (WFPB)- isn't a fad.