Is Your Diet Really Working for You? Let’s Fix It

Last week, we shared 7 signs your diet isn’t working for you. This week, we’re diving into how to fix a broken diet with a simple 3-step plan:

1. Address any nutritional deficiencies.

2. Improve the quality of your food.

3. Adjust the quantity of food based on your goals.

Over the next three weeks, we’ll break down each of these steps to help you build a diet that works for you. Let’s get started!

Step 1: Address Nutritional Deficiencies

When your body is missing key nutrients, it can’t function at its best—and when your body isn’t functioning well, you don’t feel good.

The first step to fixing your diet is to build a strong foundation by addressing these nutrient gaps. Without this crucial step, no diet plan will help you reach your goals or feel your best.

The Most Common Nutritional Deficiencies in Busy Adults:

1. Water:

   • Are you drinking at least half your body weight in ounces every day?

2. Protein:

   • Are you eating 5-7 palm-sized servings (about 25g per serving) of protein daily?

3. Vitamins & Minerals:

   • Are you eating 4-6 fist-sized servings of fruits and vegetables every day?

4. Healthy Fats:

   • Are you eating 2 palm-sized servings of fatty fish (like salmon, mackerel, or sardines) weekly, or supplementing with a high quality fish oil daily?

How to Identify Your Deficiencies

We like to take the approach of Assess, Don’t guess—so that means track your food for 7 days to see where you stand. Use these questions as a guide:

• Are you hitting the targets for water, protein, fruits/vegetables, and healthy fats 90% of the time?

If not, that’s okay! Use this as a baseline to pinpoint areas to improve. 

Start Small and Build Up

Pick one thing to improve on for the next two weeks—whether it’s drinking more water, adding a serving of veggies, or increasing your protein intake. Once you master that, move on to the next “area to improve” until you’re consistently hitting all the targets.

To help you get started, we’ve included a 7-day tracker so you can identify where your diet may need some tweaks.

Download Your Free 7-Day Tracker

Click Here to Track Your Nutritional Intake

Let’s fix the foundation and start building a diet that truly works for you.

Move well, feel strong, and live free!