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“Eat Less” to “Eat Some” to “Eat More” Food – Part IV

Learn to make better choices without giving up the foods you love-Part IV


In the continuation of our last week’s blog about the Protein food continuum, this week we are talking about the Vegetable continuum.


It’s common for people to want to categorize foods as “good” or “bad.” This type of approach can make the “right” choices seem clearer. Unfortunately, it also leads to feelings of deprivation, frequently followed by guilt (once you “cheat”). Because who can be perfect all the time?


There’s both a more effective and more enjoyable way. Instead of “good” and “bad,” think of foods on a continuum from “Eat Less” to “Eat Some” to “Eat More.” This better allows for sustainable long-term change and progress. 

Think about it: With this approach, you can occasionally indulge in some of those “Eat Less” foods without guilt, knowing that—in reasonable amounts—they’re not going to set you back or ruin the progress you’ve worked so hard to make. 


Today we are talking about “Vegetables” and here’s what to do. 


  1. Look through the food lists and refer back to the Meal Ideas provided in our diet guide. 
  2. Pick options from each category that you like or want to try.
  3. Make a grocery list from those options. 
  4. Plan meals based on your macros or portions, knowing you’ll have all you need.


Vegetable: When eating vegetables (and fruits), try to “eat the rainbow.” Different colors imply different nutrients and health benefits. The more you eat as close as to its raw or half-cooked form, the more it retains its property.




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