Losing weight starts with eating better

We believe that any successful weight-loss effort starts with good nutrition. But good nutrition is about so much more than just counting calories. That’s why your program includes one-on-one support from a Registered Dietitian, who will help build a plan that works best for you and your unique wellness needs.

The goal of your nutrition plan is to build healthy, sustainable habits. For example, we’ll focus on adding nutritious foods that you’ll enjoy eating, which makes a dietary plan easier to stick to. The goal is to provide healthy eating resources and gradual changes to your diet. 

We understand that making dietary changes can be difficult, so our team is ready to help you work through them. 

Below you’ll find some of the subjects we’ll discuss as part of your nutrition plan.

Nutrition 101

Having a basic understanding of what you eat — and why you eat it — is essential knowledge for your weight-loss journey. We’ll build on your existing knowledge by giving you some healthy habits to build on. Some examples of high-quality nutrients we’ll talk about to help kickstart your road to success include:

  • Carbohydrates: Yams, sweet potatoes, winter squash, beans
  • Proteins: Eggs, wild-caught seafood, skinless chicken, tofu, yogurt
  • Fats: Olive oil, avocados, nuts, fatty fish, coconut

Portion sizes

Once we’ve reviewed the nutritional value of foods, we’ll discuss portion sizes. We like to use images of portions to make it easy to make healthy decisions. That way, you won’t need to measure every single thing that you eat. The following are examples of typical portion sizes for some of the food groups. 

  • 1 cup: Fist (veggies)
  • 3-4 ounces: Deck of cards (protein) 
  • ½ cup: Small apple (carbohydrates)
  • 1 ounce: Cupped handful (fats)
  • 1 tablespoon: Tip of thumb (fats)

Mindful eating

Mindful eating is all about taking the first step to understanding why you eat. You’re more likely to make better food choices when you are aware of how you feel, which can help with mindless eating and grazing. Sometimes, these behaviors lead to eating foods that you may not want or need to eat. Mindful eating takes practice, so we’ll give you tips and tricks to make it easier to add to your daily life. When you become a more mindful eater, you focus on nurturing your body, not just eating to eat. Then, eating becomes a form of self-care to support better mood, energy and overall wellness.


Get new recipes and tips for healthier eating with United Well-being’s Nutrition Resources