Week 1 - Fundamentals
IN THIS LESSON:
This week focuses on establishing core healthy habits related to hydration, macronutrient balance, and consistent movement.
Goal: Establish consistent hydration and understand the concept of a balanced meal.
Key Learning:
Water is essential: Aim to drink water consistently throughout the day. Water supports digestion, circulation, and energy levels. Carry a reusable water bottle as a reminder.
The Balanced Plate: Learn to build meals that include all macronutrients (protein, carbohydrates, and fats) and micronutrients (vitamins and minerals). A general guideline is to fill approximately:
Half your plate with vegetables and fruits (source of fiber, vitamins, and minerals).
One-quarter with lean protein (e.g., chicken, fish, beans, lentils, tofu) for muscle health and satiety.
One-quarter with whole grains or complex carbohydrates (e.g., brown rice, quinoa, sweet potatoes) for sustained energy.
Action Step: Track your water intake and consciously add a source of lean protein and vegetables to every main meal.
