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.