The document describes typical British meal patterns, including cereal or bagels for breakfast, sandwiches for lunch, and meat and vegetables for dinner. It critiques this pattern for not having enough protein or nutrients in the morning, too many processed carbohydrates, low fruit and vegetable intake, and too many calories later in the day. To improve meal patterns, it recommends eating more slowly, including protein with every meal, vegetables with every meal, saving high-starch meals for after exercise, and eating good fats daily. It suggests focusing on one new habit for 21 days to successfully build better eating habits.

1. From Standard British
To Nutritious

2. Typical Meal Patterns
 Breakfast
 Cereal, orange juice, bagel, and/or toast
 Skip breakfast altogether
 Snack
 Granola bar, crackers, candy, and/or fruit
 Skip snack altogether
 Lunch
 Sandwich and juice or soft drink

3.  Lunch
 Sandwich and juice or soft drink
 Snack
 Same as earlier
 Dinner
 Meat, vegetables, starchy carbohydrate
 Snack
 More snack food, popcorn, and/or ice cream

4. Critique Of Typical Meal Plan
 Not enough protein and/or nutrients through the
morning hours; breakfast is the most important meal of
the day
 Too many processed/sugary carbohydrates
 Little to no healthy fat intake
 Fruit and vegetable intake is far below the
recommendation
 Too many calories later in the day when the person is
more sedentary
 Too little water

5. Improving Typical Meal
Patterns
 Habit 1:
 Eat slowly and stop eating at 80% full
 Habit 2:
 Eat protein dense foods with each meal
 Habit 3:
 Eat vegetables with each meal
 Habit 4:
 Save high-starch meals until after exercise

6.  Habit 5:
 Eat good fats daily

7. If You Are Struggling Focus
On One Habit For 21 Days
 It takes 21 days to get into a habit.
 Don’t beat yourself up over not achieving all of the
habits but rather on improving them.