What to Aim For

Cook with others: Involve your partner, roommates, or children in cooking. It increases buy-in and can become a meaningful family habit.

Balanced plates: Aim to include 3 food groups, like lean protein (like beans, fish, tofu, or lean meat), fiber-rich carbs (like brown rice, sweet potatoes, or whole grain pasta), healthy fats (like avocado, nuts, or olive oil), and plenty of vegetables.

Meal prep for the week: Choose 1-2 days per week to batch cook meals or ingredients. Store meals in portioned containers to grab and go, or freeze for later.

Cook once, eat twice: Double recipes and freeze half. This reduces decision fatigue and keeps you prepared on busy days.

Make healthy swaps: Try Greek yogurt instead of sour cream, or roasted chickpeas instead of chips, quinoa instead of rice, etc!

Increase cooking at home: Save time and money, and increase variety of foods eaten by increasing cooking at home by 1-2 days per week.

Hide or avoid bringing home ultra-processed snacks. Out of sight, out of mind works.

Limit distractions: Sit down, avoid screens, and limit distractions while eating. Enjoying your food helps you feel more satisfied, science shows.

Restrictive diets don’t work long-term. While plans like intermittent fasting or low-carb diets may cause temporary weight loss, most people regain the weight.

Mediterranean diets, especially those rich in fruits, vegetables, and legumes, are sustainable and support long-term health.