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Dietary Goals

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Dietary Goals

What to Do When Your Healthy Eating Plan Falls Apart

How to get back on track without guilt. 

Every January, about 30 percent of Americans set New Year’s resolutions. They create ambitious meal plans and stock the refrigerator with fruits and vegetables. By February, most of these healthy eating plans fail. 

If you read my previous article, Why Most New Year’s Healthy Eating Plans Fail by February, then you know that this isn’t a lack of motivation or a personal failure. Rather, it is due to unrealistic expectations and rigid rules. 

So, how do you get back on track? What do you do when your healthy eating plans unravel? It’s normal to feel discouraged or frustrated, but don’t give up! 

In this article, we’ll help you get back on track. 

Step 1: Identify Why the Plan Fell Apart

As stated in the article mentioned above, there are multiple reasons why a New Year’s plan might fall apart, such as setting unrealistic goals or focusing on extremes. Identify the reason why your plan fell apart. What aspect of it didn’t match your real life? This will help you identify how to fix it. 

The most common reasons include:

  • There’s a lack of support: You don’t have the support you need. 
  • It’s not something you truly desire: The goal is driven by external pressure from others (or social media). 
  • It’s too much: You are focused on huge, sweeping changes. 
  • Life got in the way: Sometimes it’s simply that you are too stressed or have too much going on right now. 
  • You expected perfection: Your plan didn’t include room for social events, cravings, and other real-life things. 

 

 

Step 2: Rebuild A Flexible Plan 

Many people deal with a setback by making their plan more rigid. They may add more restrictions, cut more foods, or tell themselves that they need to have better discipline so that they stay on track with counting macros, for instance. However, this usually makes things worse. It causes guilt and shame, which do not promote sustainable lifestyle changes. 

What you want todo instead is to rebuild the plan in a way that is flexible and fits your life. 

You don’t have to completely overhaul your entire plan. You just need to make some changes and adjustments. Keep what has been working. Adjust the rest so that it gets you moving in the direction you want to go. It doesn’t have to be perfect. It just has to be doable.

A successful eating plan isn’t perfect; rather, it: 

  • Fits your real life
  • Adjusts as needed 
  • Allows for cravings
  • Supports your energy levels 
  • Isn’t sustained on willpower alone
  • Helps you feel nourished, not restricted

Focus on the small changes. For example, add more balanced snacks to your plan. Choose healthier alternatives to takeout. Add more water to your eating plan. Here are some other tips. 

Create Options That Match Your Energy

When energy is low: Think about what you will want to eat when you are tired. A great example are they ready-to-eat LocalFoodz meal plans. These are custom-made based on your nutritional goals. Want to do Low Carb or Plant Basedbut don’t have the energy to find recipes or shop? These meal plans are perfect. 

When you have more energy: Customize your meals. Create specific meals that meet your goals. 

Both of these options count as success.

Build in “Treats”

When it comes to diets, restriction backfires. It causes binge eating. That is because the brain interprets restriction as deprivation. This causes intrusive thoughts about food. Allowing yourself a treat tells your brain that food is not scarce. There is no need to panic and overeat. 

When treats are planned and intentional, it supports long-term healthy eating. 

You are not sabotaging your healthy meal plan by having a treat here or there. 

Choose treats that have both protein and healthy fat. An example would be a Keto Snack Pack that has raw almonds, mild cheddar, and hard-boiled eggs.

Plan for Social Events 

Many people’s healthy eating plans fall apart after social events. That’s because people often build New Year’s resolutions on the idea that everything will be perfect. They don’t consider real-life things like date nights, birthday dinners, or last-minute social gatherings. 

It can be really easy to steer away from your healthy eating plan at a party. Afterwards, many people feel guilty and as though they have “messed up.” 

That triggers perceived failure and thoughts like “I already blew it.”

So, when re-doing your healthy eating plan, come up with some strategies ahead of time to help you stick with your healthy meal plan, for example: 

  • Bring along a small protein snack. This will help keep your blood sugar steady and reduce cravings. A good example is the Balanced Snack Pack. 
  • Make a plan ahead of time. For instance, “I will have one drink at the event” or “I will load my plate with mostly (75%) veggies and fruits. 

Step 3: Replace Self-Blame With Compassion 

You have rebuilt your healthy plan. However, things are starting to fall apart. You’ve had a stressful week. So, you ignore the healthy meals you prepped and instead order DoorDash for the takeout you were craving. 

When this happens, the instinct is to overcorrect by restructuring meals. However, self-blame only keeps you stuck. Instead, take a moment and shift from self-blame to problem-solving mode. 

Ask yourself: 

  • What led to this decision? 
  • Did I skip meals today? 
  • Was I stressed, overwhelmed, or tired? 
  • Was I craving comfort, rather than food? 

These questions will help you better understand. And understanding is what allows you to move forward with success. 

Step 4: Reframe Your Thoughts 

This is a very important step. It’s based on psychology, and most people don’t do it. But it can make a huge difference. When you have a setback, try reframing your thoughts about it. Try, instead of: 

  • “I blew it,” try “I hit a bump.”
  • “I have no willpower,” try “I was stressed or “I was tired.”
  • “I have to start all over,” try “I’m starting from where I left off.”
  • “I just ruined everything,” try “This is a normal part of the process.”

Step 5: Look at the Bigger Picture 

One month doesn’t define your eating habits. What matters is the pattern over time.

Ask yourself:

  • What choices are the easiest to make? 
  • What does my eating look like over months?
  • What habits am I building over the long term?
  • What direction am I moving overall? 

Focusing on the bigger picture helps you see progress you might otherwise miss. 

Step 6: Strengthen Your Environment 

When they have a setback, most people assume it’s because of a lack of willpower. But that is often not the case at all. One thing that many people overlook is the environment. Your environment should support your goals, not derail them. 

If you keep Doritos right on the counter where you can see them every time you go to the kitchen, you are likely to snack on them. 

Try making these adjustments: 

  • Keep fruits and vegetables visible. 
  • Keep healthy desserts at home.  
  • Keep balanced, ready-to-eat meals on hand. 
  • Stock ready-to-eat proteins like rotisserie chicken or hard-boiled eggs.
  • Cut veggies and fruits up so they are ready to eat, or use pre-chopped versions. 

Step 7: Address the Emotional Side of Eating

Many people turn to food for emotional relief, comfort, and out of routine. Psychological factors shape our eating patterns. Ever hear people talking about eating a whole gallon of ice cream when they are sad? Food is soothing and comforting.

The goal isn’t to eliminate emotional eating. It’s to develop other coping strategies to manage emotions besides food. Instead of reacting immediately when a craving hits, ask yourself what you need right now. Is it comfort or to relieve boredom? 

Try adding one or two of these things: 

  • Get some fresh air 
  • Journal or listen to some calming music 
  • Call a supportive friend or family member 
  • Try a grounding exercise like yoga or meditation 

Practicing these things consistently can help you rely less on food to regulate emotions.

Step 8: Ensure Your Plan Evolves With You

Your needs will not stay the same. They change throughout the year. A plan that feels doable in Febuary might not work in the summer when you are spending more time away from home. 

From time to time, ask yourself:

  • What’s hard about this meal plan? 
  • What needs to change? 
  • What’s working about my meal plan right now?

A plan that evolves is a plan that lasts.

One way to keep your eating plan sustainable and flexible is to build in support that fits your current life demands. For example, using LoCalFoodz Cali customized meals lets you choose your carbohydrates, vegetables, proteins, and sauces in combinations and portions that match your goals and lifestyle at the moment. Their menu lets you build meals tailored to your preferences and portion needs. 

 

FInal Thoughts 

Remember: When your healthy eating plan falls apart, it’s not a failure. It’s a turning point. Plans fall apart when they are not doable. This is a chance to build something even better and more sustainable. 

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Dietary Goals

Why Most New Year’s “Healthy Eating” Plans Fail by February (And How to Do One That Actually Sticks)

Every January feels like a fresh start. We commit to healthier eating habits. We stock our grocery carts with produce, clear junk food from our pantry, and map out the perfect sustainable weight loss meal plan. 

By February, our carefully laid New Year’s Resolutions have unraveled. But, that does not equal failure. Instead, it’s the plans that have failed. Many people don’t build New Year’s eating plans in a way that works with human physiology or behavior. Instead, they rely on willpower. 

The good news is that you can maintain healthy eating all year long with just a few key shifts. Let’s take a closer look at what makes this possible. 

Why Most New Year’s Eating Plans Backfire

Many January health plans collapse not because people lack discipline, but because the plans themselves are built in ways that don’t align with human psychology, physiology, or real life. Extreme rules, unrealistic expectations, and constant decision-making create pressure that most people simply can’t sustain. When a plan feels rigid or exhausting, it becomes harder to follow over time. Understanding these patterns makes it easier to build an approach that actually lasts.

1. They Are Too Rigid 

One of the biggest reasons New Year’s health goals fail is because they are based on “All or Nothing” principles. They rely on extreme rules, such as: 

  • Cutting out entire food groups
  • Following rigid meal schedules
  • Relying on willpower alone for behavior change 
  • Labeling foods as “good” or “bad” often backfires.

Research consistently shows that restrictive diets increase the risk of binge eating, burnout, and weight gain. When a plan feels unsustainable, it usually is.

Studies have shown that dietary restriction is associated with increased cravings. It actually causes overeating. The stricter the rules, the harder it is to maintain the diet.   Healthy eating works best when it is realistic and flexible, not restrictive and punishing.

2. They Are Based on Unrealistic Expectations 

We live in a culture where we are taught to expect “instant results.” So, many people expect change to happen fast. When an overnight transformation doesn’t happen, a person may quickly become unmotivated. But, expecting rapid change is likely to lead to failure. Physiological changes, especially metabolic changes, take time. 

In addition, habit formation is also a gradual process.  According to Scientific American, it’s a myth that it takes just 21 days to form a habit. In studies, the average amount of time it takes to form a habit is roughly 3 times that, or 66 days. That’s 66 days of consistent work. For some people, it took just over 250 days. Sustainable progress is slow. However, it is far more likely to last.

3. They Require Too Much Planning 

Another frequently overlooked reason healthy eating plans fail is because of the work that goes into them. Many of the healthy meal plans that you find online are over-optimized. 

Trying to figure out the calories, macros, and food groups for 21 meals is a huge cognitive load. Meal planning can easily become a second job. And this is just the planning; it doesn’t include cooking and cleanup. 

All of this is mentally exhausting, so people tend to just give up and opt for convenience instead. 

Structured but flexible systems tend to work better. Reducing daily decisions around food makes consistency far easier. Services like LocalFoodz meal delivery help remove the planning and work of eating healthy. This makes sticking with a healthy diet so much simpler. 

4. They Focus on Extreme Clean Eating 

Clean eating refers to an approach that focuses on whole, unprocessed foods. On social media, you may see fresh, real ingredients showcased in photos and videos.  The problem is that meal plans built around this approach tend to focus on very strict rules. Trying to follow them can increase food anxiety and feelings of guilt. 

Psychological studies have shown that adhering to inflexible food rules, such as only eating “clean” food, is more likely to cause binge eating.  The healthier approach? Your eating habits should support your life, not dominate it.

What a Sustainable Weight Loss Meal Plan Actually Looks Like

Most New Year’s resolutions fail by February because they’re built on unrealistic expectations. The approaches that actually work don’t require hours of careful meal prep. Instead, they are flexible, balanced, and prioritize nutritional balance over social media trends.  If you want to make a change that lasts beyond February, focus on these five principles. 

1. Structured, But Not Rigid 

The most effective meal plans that work long-term aren’t the most trendy. They are built on solid nutritional science and designed to fit into your actual life. They give you a clear framework to follow. However, they shouldn’t make eating healthy feel like a punishment. You aren’t locked into eating the same thing every day. These meal plans have room for your preferences. 

This is where pre-built meal plans organized by specific goals, such as low-carb, become especially helpful. Whether you’re focused on muscle building, weight management, or balanced nutrition, you get meals that are designed for your specific goal while still having different options to choose from. 

2. Involves Fewer Decisions 

The average person makes over 200 food-related decisions every day. Decision fatigue refers to the mental exhaustion that occurs from making too many decisions. We have all felt it. The problem is that it leads to poorer decision-making. 

When meal plans are very complicated and require a ton of effort, people are much more likely to abandon them and choose quick (and unhealthy) takeout instead. 

A 2025 article published in Nutrients points out that frequent food decisions throughout the day likely contribute to decision fatigue, which then leads to more impulsive and less health-conscious eating. The review suggests that having healthy options ready to go, may be one of the best ways to counteract this effect.

3. Makes Room for Real Life (and Dessert)

People who maintain healthy habits long-term focus on consistency over perfection. Enjoying dessert or missing a meal prep day does not mean that the plan is ruined. However, many people have the mindset that if you mess up your meal plan, then the whole plan is ruined. This mindset causes them to quit entirely.

A sustainable approach makes room for mistakes (and dessert). People who take this approach go ahead and satisfy those sweet cravings with keto scone bites now and then. Enjoying something sweet doesn’t mean that you have to abandon your plan. It is part of the plan. 

4. Fits Into Your Routine 

When it comes to behavior change, routine is critical. It reduces cognitive load and automates actions. Having predictable meal options, eating at regular times, and reducing choices around food all support consistency.

When you have a routine, healthy eating becomes automatic. Healthy routines don’t have to be rigid. They simply need to be something you can repeat daily. 

5. Focuses on Balanced Meals Over Diet Trends

One reason January plans fail is that they follow social media trends rather than scientific evidence. Those viral TikTok trends may seem appealing, but they rarely are based on science, which makes them unlikely to be effective. Furthermore, many could be harmful. According to research conducted by MyFitnessPal, only 2 percent of the nutritional advice found on the platform is accurate compared to the actual nutritional guidelines from health officials. 

Instead of relying on guidance from social media influencers who may not be qualified to provide nutrition advice, choose an approach that is based on science. Look for one that emphasizes balance over extremes, which is how LocalFoodz meals are designed. 

Building a Sustainable, Healthy Eating Plan 

If your goal is to maintain a healthy lifestyle beyond January, as part of a sustainable weight loss program, focus on these things: 

  • Aim for consistency, not perfection: Missing a day doesn’t mean that you cannot restart. 
  • Allow flexibility without guilt: Choose customized meals that allow you to select what you want to eat, including snacks and desserts. 
  • Reduce decision fatigue wherever possible: Choose healthy, fresh meals that are already nutritionally balanced. 
  • Choose sustainability over speed: When it comes to adopting a healthier diet, slower progress wins. 
  • Focus on balance, not restriction: Your body needs a mix of macronutrients to function. Eliminating what might be considered to be “unhealthy” food groups might seem like a quick way to lose weight. However, healthy fatsand carbohydrates are extremely important. Eliminating or restricting these can affect hormone regulation and more. 
  • Don’t fear convenience: Healthy eating does not require hours of meal prep. This is nothing more than a myth. Convenient meals from LocalFoodz offer flexible, nutritionally balanced options without the fuss. 
  • Take the stress out of healthy eating: Pay attention to how your eating plan makes you feel emotionally. If you feel bad about yourself because of food choices,  it’s working against you. Healthy eating should feel supportive, not stressful. 

Final Thoughts: The Real Reason Healthy Eating Resolutions Often Fail 

Most New Year’s weight loss meal plans fail, not because of willpower, but because they focus on completely overhauling your diet, or expect too much, too quickly. Healthy eating that is realistic and satisfying stops being a January resolution and becomes a habit. 

Sustainable weight loss meal plans that work fit into your daily routine. They feel enjoyable instead of being overly restrictive. They are also flexible, balanced, and yet structured at the same time. 

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Dietary Goals

Meal Planning for Weight Loss vs. Muscle Gain: A Beginner’s Guide

Whether your goal is to shed body fat or build lean muscle, your nutrition strategy will play a major role in your success. Meal planning for weight loss looks a bit different than meal planning for muscle gain. In this guide, we’ll break down the key nutritional differences between eating for fat loss versus eating for muscle growth – from calories and macronutrients to portion sizes – all in clear, beginner-friendly language. You’ll also learn how Local Foodz can support each goal with customizable meals, portion control, and a variety of menu options. Let’s dig in!

Understanding Your Goals: Fat Loss vs. Muscle Gain

First, it’s important to understand that weight loss and muscle gain are essentially opposite goals in terms of energy balance. Losing weight (specifically body fat) requires taking in fewer calories than you burn (a calorie deficit). Gaining muscle mass typically requires taking in more calories than you burn (a calorie surplus). In other words, you need to eat below your maintenance calories to lose fat, and above maintenance to gain muscle. The exact calorie targets will differ for everyone, but as a rule of thumb:

Calories are the most important factor when it comes to losing or gaining weight. However, the balance of macronutrients – protein, carbohydrates, and fats – in your diet will determine what kind of weight you lose or gain (fat vs. muscle). That’s where meal composition becomes crucial.

Macronutrients: Eating for Fat Loss vs. Muscle Gain

Your body needs a mix of protein, carbs, and fats, but the optimal balance can shift depending on your goal. Here’s a simple breakdown of how to approach macros for weight loss versus muscle gain:

  • Protein: Protein is your best friend in both cases, but especially for fat loss. High protein intake helps preserve muscle tissue during weight loss and keeps you full longer. For muscle building, protein is crucial to repair and build new muscle – you’ll want ample protein daily to support growth.
  • Carbohydrates: Carbs are the body’s main fuel source, especially for workouts. For fat loss, moderate your portions of starchy foods. For muscle gain, carbohydrates become extra important – they provide energy for intense training and help shuttle nutrients to your muscles for recovery.
  • Fats: Dietary fat is essential for hormone production and overall health. In a weight loss plan, include moderate healthy fats but watch the portion sizes since fats are calorie-dense. For muscle gain, include healthy fats to support overall calorie intake without crowding out protein and carbs.

Meal Planning for Weight Loss

When planning meals for fat loss, the aim is to reduce calories while still providing your body with nutrients (and enough protein to maintain muscle). Here are some tips for a weight-loss focused meal plan:

  • Control Portions: Creating a calorie deficit is much easier when you control your portion sizes. Use pre-portioned meals like those from Local Foodz, where each meal comes with a set calorie amount.
  • Prioritize Lean Protein: Include a source of lean protein in every meal. Protein has a high satiety effect, meaning it curbs hunger the most.
  • Fill Up on Vegetables: Vegetables are high in volume and fiber but low in calories – perfect for fat loss.
  • Mind Your Carbs: Choose quality carbs and keep portions moderate.
  • Include Healthy Fats (Moderately): Enjoy foods like avocado, nuts, seeds, or olive oil in small portions.
  • Calorie Guide: Many people will lose weight on somewhere around 1,200–1,800 calories per day. Focus on creating a consistent calorie deficit.

Meal Planning for Muscle Gain

Designing a muscle gain (bulking) meal plan is almost the opposite of weight loss – you need a calorie surplus and plenty of protein and carbs to build new muscle tissue. Key tips for a muscle-building diet:

  • Eat Enough Calories (Surplus): Start with a small surplus, such as 300–500 extra calories per day above your maintenance level.
  • High Protein Intake: A common guideline is around 0.7–1 gram of protein per pound of body weight per day.
  • Emphasize Quality Carbs: Include generous portions of carbohydrate-rich foods. Nutrient timing – eating carbs and protein soon after your workout – can improve recovery.
  • Include Healthy Fats: Healthy fats like nuts and olive oil add extra calories and support hormone production.
  • Meal Frequency: It may help to eat more frequently when bulking to get all your calories in without feeling overly stuffed.

How Local Foodz Supports Your Nutrition Goals

Local Foodz offers freshly prepared, nutritionally balanced meals with clearly labeled calories and macros. Here’s how we support each goal:

  • Customizable Meal Plans: Choose plans tailored to different dietary needs like low-carb for fat loss or high-protein for muscle building.
  • Precise Portion Control: Meals come portion-controlled with a specific calorie count and macro breakdown.
  • Macro-Balanced Meals: All meals are designed with lean protein, complex carbs, veggies, and healthy fats.
  • Menu Variety and Taste: Enjoy everything from grilled chicken to teriyaki salmon to vegetarian bowls.
  • Convenience: Ready-to-eat, goal-friendly meals make it easier to stay on track.

Local Foodz Menu Examples for Weight Loss and Muscle Gain

Weight Loss-Friendly Options

  • Turkey Chili with White Rice – A hearty but lean dish featuring ground turkey chili (8 oz portion) served with 4 oz of white rice. It’s packed with protein and flavor but comes in around just 430 calories per serving. This is great for fat loss – filling, calorie-controlled, and rich in protein.
  • Beef Bolognese (Lean Pasta Bowl) – A portion-controlled serving of pasta with lean beef tomato sauce, around 420 calories for the whole meal. This balanced dish provides protein from the beef and controlled carbs from the pasta.

Muscle Gain-Friendly Options

  • Mongolian Beef with Rice – This dish features tender beef in a savory sauce (5 oz portion of beef) paired with 5 oz of white rice. It delivers roughly 390 calories in a single plate, along with a hefty dose of protein. Ideal for muscle gain – calorie-dense and loaded with quality carbs.
  • Custom “Double Protein” Meal – Create a plate with 8 oz of grilled chicken breast, a generous serving of brown rice, and roasted vegetables. Our system allows up to 10 oz of chicken breast to pack in more protein and calories. Add cheese or sauce for more calories as needed.

Stay Motivated and Enjoy the Process

Whether you’re working toward a leaner physique or trying to add strength and size, remember that consistency is everything. With Local Foodz, healthy eating becomes convenient and sustainable.

You’ve got this – and Local Foodz is here to help every step of the way. 💪🥦🍽

Sources:

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Dietary Goals

How Local Foodz Helped Me Show Up Better — As a Father and Business Owner

Being a first-time dad to a 10-month-old daughter is one of the greatest joys of my life — but I won’t lie, it’s also one of the hardest things I’ve ever done. Add to that the responsibilities of owning and operating a gym, being a personal trainer, and trying to keep things running smoothly both in my business and at home… let’s just say, there were many days I barely had time to cook, let alone clean up afterward.

I was always rushing, always trying to finish something — and most of the time, something had to give. More often than not, it was my own nutrition.

That’s when my good friend Arman told me to check out Local Foodz. He mentioned that he already partnered with them and said, “You’ve gotta talk to the owner. Great guy, great team.” I took his advice and scheduled a visit.

From the moment I stepped into their facility, I could see why Arman spoke so highly of them. Their operations, their systems, the care they put into everything — it actually inspired me to level up, not just with my fitness and nutrition, but also with how I run my own business.

Funny thing is, I had already invested in Local Foodz before meeting them in person. But once I experienced their process firsthand, everything clicked. I realized this wasn’t just another meal prep company — it was something next level.

Before Local Foodz, I tried other meal services, but they were either too slow, tasted like airplane food, or just weren’t sustainable. Local Foodz, though? They’re the Amazon of meal prep — fast, efficient, consistent, and high quality. Their meals taste like something made at home, not mass-produced. They deliver next-day, every time. That reliability alone is a game changer.

Since working with them, I’ve lost 20 pounds and feel healthier, more focused, and way more present — both at the gym and at home with my daughter.

Here’s what I learned: You can work as hard as you want in the gym, but if you’re not investing in your nutrition and your time, you’re making it way harder than it needs to be.

If you’re a busy parent, a business owner, or just someone trying to stay consistent with your health goals, I highly recommend checking out Local Foodz. You’re not just buying meals — you’re buying back time, energy, and peace of mind.

And trust me — that’s one of the best investments you can make.

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Dietary Goals

Bouncing Back to Healthy Living After the Holidays

It’s time for the 2026 reset! Those cookie platters and mugs of eggnog from December don’t have to leave you riding sugar crashes into the new year. Of course, bouncing back with eating and exercise after the holidays can be hard. Weight gain and a general sense of sluggishness can leave you feeling unmotivated. First, don’t feel bad. Research shows that most people gain weight over the holidays. The only real problem we have to worry about is allowing the “pound here and there” to accumulate. For example, gaining a single pound every holiday season for 20 years without taking it off in January means that you may find yourself 20 pounds heavier down the road. Here’s a peek at how to plan your post-holiday comeback if you overindulged over the past few months.

1. Don’t Try to “Undo” the Damage by Skipping Meals

If you have some regrets about your holiday eating habits, don’t dwell on them. Some people will try to drastically reverse their holiday overindulgences by going on “starvation” diets in January. This can backfire for your health, wellness, and weight. Research shows that restricting food has been linked with increases in food cravings and binge eating. Skipping meals doesn’t just make a person miserable. Research linking skipping meals with weight gain may mean that it’s also wildly counterproductive.

A 2021 study on associations of skipping breakfast, lunch, and dinner with weight and obesity in university students found that skipping dinner is a significant predictor of weight gain and obesity. The reality is that it’s much smarter to simply be intentional about eating when you’re trying to bounce back from the holidays. By remaining satiated with help from healthy, whole foods, you can stay on track with your plans to lose weight or regain energy after feeling “less than healthy” at the end of the year.

2. Discover New Foods

One of the hardest parts about resetting your diet at the beginning of the year is that you’re going from yummy holiday foods to “bland” everyday foods. That’s why January is a great month for spicing things up with your diet. Consider skipping your usual diet in favor of discovering new foods.

What does this look like in practical terms? Let’s say you’re someone who reverts back to boiled chicken or plain egg whites when you want to be disciplined with your eating. It’s easy to see why you might struggle to stick to these types of foods after you’ve spent a few weeks enjoying sugary, buttery, and flavorful foods during the holidays. A good strategy might be to integrate more flavorful and exotic foods into your diet that still offer many of the same benefits as your bland go-to foods. In fact, a varied diet full of new flavors could actually provide better nutrition that gives you a wide range of vitamins, minerals, and antioxidants compared to what you usually eat.

Need some ideas? Swap a plain egg white for a crispy egg white frittata with some broccoli that adds texture. If you’re craving a little more, just think of how exciting it would be to wake up to an egg white scramble made with roasted veggies and chipotle lime crema instead.

3. Plan Workouts You Enjoy

Does the thought of getting back to the gym feel painful at this point? It’s easy to lose touch with that lift we get from feel-good hormones during workouts when we’ve been away from the gym for a few weeks during the holidays. It might be time to reignite your passion for working out by adding in a new activity you can look forward to when getting out of the house on a chilly day doesn’t seem very appealing. In fact, getting in on one of the latest fitness trends could help you to feel excited about getting active this winter. Here are some ideas to help you burn calories and improve cardiovascular health after a season of indulging has left you feeling out of shape:

  • Sign up for a local pickleball club. This is the ultimate indoor activity that gives you that summertime pep in your step during the colder months of the year.
  • Consider upgrading your gym membership to include boxing classes or aerobics sessions.
  • Look up walking paths near your office that provide scenic opportunities to get some steps in during your lunch break.
  • Splurge on a “smart” home gym experience that allows you to enjoy guided workouts virtually.


4. Focus on Portion Sizes

It’s easy to lose sight of what a normal portion looks like when we’ve been eating from platters or going back for seconds for weeks. Did you know that research shows that people will actually eat more food when they’re offered large portions? In fact, the phenomenon is so prevalent that researchers have actually created a term called the portion size effect (PSE)to describe it.

The PSE is why eating at restaurants can actually be tricky for some people. While you wouldn’t necessarily pile your plate high at home, you will dig in to the full portion when it’s offered at a restaurant. Unfortunately, swearing off restaurants can be hard for busy people who don’t often have time to prepare balanced meals at home. That’s one of the reasons why meal delivery systems are so popular. With meal delivery, you get to enjoy perfect portions that are meant to satiate you without creating pressure to clean a plate that’s simply too big. There’s never anxiety about waste because you’re getting an appropriate portion that you can finish without worrying about keeping track of how much you’re eating. The best part is that another preplanned, perfectly portioned meal will be waiting when you’re ready to eat again.

5. Make Friends With Protein and Fiber

Influencers may be encouraging you to do outrageous detox plans to get back on track after the holidays. Unfortunately, detoxes can leave you depleted, zapped of energy, and hungrier than ever. A better option than detoxing is actually to fill up on gut-friendly protein and fiber. Fiber and protein are amazing together because they help you to feel full while also assisting with digestion and gut health. That’s important if you’ve noticed tummy troubles since the holidays. Sugar actually changes the ecosystem within the gut. Excessive sugar intake can disrupt the intestinal barrier to increase gut permeability. That’s why you might be noticing gas, indigestion, food sensitivities, and a decreased immune system if you overdid it with cookies, cakes, treats, or sugary beverages over the holidays.

Fiber plays an important role in healing and protecting the gut. When consumed, dietary fiber is fermented by the human gut microbiota in order to produce beneficial microbial metabolites. What’s more, high dietary fiber consumption is associated with increased gut microbiota diversity and lower long-term weight gain. Many people find that consuming fiber with their meals allows them to feel full longer. Fiber can be a real cravings buster. Protein-rich foods can also help to extend feelings of fullness and fight cravings. Research shows that protein helps to increase satiety.

6. Leave the “Guilt” Mindset Behind

Bouncing back from a holiday eating fest is about starting fresh! There’s no need to feel shame, guilt, or regret when looking back on your eating habits during the last few weeks of the year. Leading a balanced life means leaving room to indulge when you’re kicking back for some well-deserved relaxation after a long year. If you’re having trouble letting go of food-related guilt, let science be your guide. It’s proven that holding on to guilt about food can actually make it harder to get in shape.

Researchers know that guilt is a profound motivator. However, it may not motivate you in the right direction if the goal is to get healthy. When examining the effects of guilt on reaching weight-loss goals, researchers found that guilt did not have any motivational properties. Participants who associated indulging in chocolate cake with guilt did not have stronger motivations to eat healthy compared to participants who associated eating the cake with celebration. In fact, people who associated the cake with guilty feelings reported lower levels of perceived behavioral control over eating. They were also less successful at maintaining their weight over an 18-month period. Consider this your permission to stop feeling guilty about holiday eating activities!

Get Ready for Your Healthiest Year Ever

Going into the new year with a plan for staying in control of your eating habits can set you up to be feeling your best a year from now! If you’re struggling with knowing where to start, consider removing the confusion and hassle of meal planning by signing up for a meal delivery service. LocalFoodz offers healthy food delivery throughout San Francisco and the Bay Area. Select a meal plan menu, build a rotating weekly meal plan, or simply pick your favorites from our à la carte menu. Start planning your year of healthy eating now!

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Healthy Tips

Why You Should Consider Adding More Protein to Your Diet

Protein is vital to maintaining optimal health. It contains the materials your body needs to survive and is crucial in regulating your appetite, promoting muscle recovery and supporting other necessary bodily functions. By incorporating more protein into your diet and becoming intentional with meal planning, you’ll be well on your way to meeting your nutritional goals.

What Are the Benefits of a High Protein Diet?

A high-protein diet can positively affect your life in so many ways, including:

  • Weight loss – Protein keeps you satiated for much longer than other types of food, which can help you maintain weight loss if that is your goal. It can also help reduce the levels of ghrelin in your body. Ghrelin is an appetite-regulating hormone associated with hunger.
  • Lowers blood pressure – Dietary protein has a hypotensive effect, especially when consumed from sources like eggs, poultry and legumes.
  • Boosts your metabolism – Protein takes a longer time to absorb and digest, which means your body burns more calories to complete the process. Additionally, higher protein intake may boost your metabolic rate.
  • Better bone health – Protein helps repair and build bones and improves strength and flexibility. It plays animportant role in creating fibers that help your bones grow and can increase the amount of calcium absorbed in your intestines.
  • Build lean muscle – Protein contains amino acids, which are needed to create and maintain muscle mass. To change your body composition, build muscle and lose fat, you must include enough protein in your diet.
  • Improve blood sugar levels – Some studies indicate that protein can stabilize blood sugar and lower blood glucose after eating a meal for those with type 2 diabetes.


Because protein is so filling and takes longer to digest, it may reduce your tendency to snack throughout the day, which is helpful if you’re pushing towards a weight loss goal. Even if you’re not on a weight loss journey, protein canboost athletic performance and promote overall health and well-being, which is enough to consider incorporating more of it into your diet.

How Much Protein Should I Be Eating?

The amount of protein you should be eating varies from person to person. There are several factors to consider when calculating your protein goals:

  • Your age
  • Your weight
  • General Health
  • Activity level


If you are pregnant, your protein requirements may also differ. According to the Institute of Medicine, adults over the age of 19 should receive 10% to 35% of their total caloric intake from protein. Generally, that’s anywhere between 200 to 700 calories per day from protein if you’re following a 2,000-calorie diet.

There is a specific way to calculate your protein goal. Take your weight in kilograms and multiply it by 0.8. This gives you an exact amount of protein you should be getting daily. So, if you’re a 190-pound male, you would need 68 grams to meet your daily requirement. While this amount may seem like a lot, it’s easy to meet your goal by incorporating smaller amounts of protein into your meals throughout the day. One study found that healthy men who consumed protein in this manner had more muscle growth than those who just ate most of their protein during lunch and dinner.

Good Dietary Sources of Protein

You don’t just have to eat meat to achieve your protein goals. You just have to be more mindful of which foods are good protein sources and incorporate them into your meals. Some of the best sources of protein include:

  • Seafood – Not only do many seafood options contain plenty of lean protein, but they also provide omega-3 fatty acids, which are beneficial for your heart.
  • Meats – When choosing meat, be sure to opt for lean sources that are low in saturated fat. Beef, pork, lamb and poultry are good sources of lean protein. Just make sure to cut the skin off of poultry to decrease their fat content.
  • Eggs – Eggs are easily digestible and a great source of high-quality protein. Not only are they nutrient-dense, but they are inexpensive, too.
  • Dairy – In addition to protein, dairy is a good source of calcium, which is necessary for healthy bone density. Some excellent options for dairy include milk, cheese and yogurt. Opt for low-fat varieties of yogurt and skim milk when possible.
  • Nuts – Although nuts are good sources of protein, be mindful of your serving size as it can be easy to go overboard. Some good options to consider include walnuts, cashews, pistachios and almonds.
  • Legumes – If you’re looking for plant-based protein sources, legumes like lentils, peas, black beans and chickpeas are high in fiber and low in fat too, which will keep you satiated between meals.
  • Soy – This legume is high in protein and is widely used to create plant-based food products like tofu, soymilk and tempeh. Edamame is an excellent (and delicious) source of protein and packs 18.5 grams of protein in one cup.
  • Seeds – Seeds are excellent sources of protein. Try including pumpkin or sunflower seeds into your snack rotation or topping your yogurt with a sprinkle of flax or chia seeds for a tasty protein boost.
  • Whole grains – For a healthy diet, you want to opt for whole grains that are high in fiber instead of refined grains. While refined grains like white rice and bread are okay in moderation, they are generally not as nutritious as whole grains due to the way they are processed. Instead, go for options like brown rice, oatmeal and quinoa.


You don’t necessarily have to stick with a meat-based diet to meet your protein goals. If you are a pescatarian, vegetarian or have other special nutritional considerations, you should be able to find the right combination of food options that will work for you.

Can Fruits Be High in Protein?

While most fruits are higher in minerals and vitamins and are chock-full of antioxidants, you may find some options that are a bit higher in protein. If you want to eat more fruit-based proteins, consider apricots, blackberries, guava and avocado. Bear in mind, however, that receiving an adequate amount of protein from fruits alone is extremely difficult. If you’re avoiding meat or dairy, you should also consider adding plant, nut and legume-based sources into your diet.

What Are the Signs That I’m Not Getting Enough Protein?

You need protein to maintain optimal daily functioning, and different systems throughout your body will be affected when there’s not enough to go around. Some of the most common signs you aren’t getting enough protein include:

  • Mood changes due to neurochemical imbalances
  • Changes in hair, skin and nail texture and condition
  • Increased weakness and fatigue
  • Injuries that are slower to heal
  • Getting and staying sick more frequently
  • Increased hunger and snacking between meals

Older adults, young children and people with certain medical conditions are more likely to experience protein deficiency. If you are experiencing any of these symptoms, check with your doctor to make sure they aren’t indicators of other health issues besides a protein-deficient diet.

Tips For Starting a High-Protein Diet

The best way to ensure you get enough protein in your diet is to have a meal plan. By understanding your personal protein goal and planning ahead before you hit the grocery store, you should be able to create a well-balanced meal plan that is delicious and nutritionally packed with healthy, satisfying options.

It can be easy to include more protein in your diet. You just have to get a little creative sometimes. Here are some tips you can try:

  • Replace your morning bowl of cereal with scrambled eggs and low-fat Greek yogurt.
  • Top your salads or oatmeal with some chopped almonds.
  • Consider adding a protein shake to your meal plan. You can even make your own using whey protein powder.
  • Keep a food journal to track the amount of protein you eat throughout the day.
  • If possible, include both lean cuts of animal-based protein and plant-based protein in your diet plan.
  • If time or other obligations make creating a meal plan difficult, consider using a customizable meal plan service.

Protein is literally the glue that holds your cells together throughout your body, ensuring various systems function optimally. While eating intentionally and counting grams of protein can take some time to get used to, it’s worth the extra effort. With some trial and error, you’re sure to find the meal-planning strategies that work for you so you can meet your protein and health goals.            

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Dietary Goals

Understanding Calories: Types, Sources, and How to Adjust for Your Goals

Introduction

When it comes to nutrition and fitness, one term consistently stands out: calories. But what exactly are calories, and why do they matter? In this blog post, we’ll explore the different types of calories, their sources, and how much you should be consuming based on your health goals—whether you’re looking to lose weight, build muscle, or simply maintain a healthy lifestyle. We’ll also delve into how macronutrients (carbs, proteins, and fats) are calculated in terms of calories and why this knowledge is crucial for achieving your fitness objectives.

What Are Calories?

Calories are units of energy that our bodies need to function. Everything from breathing and circulating blood to walking and working out requires calories. The calories we consume through food provide the energy needed for these activities.

However, not all calories are created equal. The source of the calorie—whether it comes from a carbohydrate, protein, or fat—can have different effects on the body.

Types of Calories: Understanding Macronutrients

  1. Carbohydrates
    Carbohydrates are the body’s primary source of energy. They are broken down into glucose, which fuels our cells, tissues, and organs. Carbohydrates can be simple (like sugars) or complex (like fiber and starches). Foods high in carbohydrates include bread, pasta, fruits, and vegetables.
    • Simple Carbs: Found in foods like candy and soda, they are quickly digested and can cause rapid spikes in blood sugar.
    • Complex Carbs: Found in whole grains, legumes, and vegetables, they take longer to digest, providing a more sustained energy release.
  2. Proteins
    Proteins are essential for building and repairing tissues, making enzymes, and supporting immune function. Proteins are made up of amino acids, some of which the body can produce, while others must be obtained from food.
    • Complete Proteins: Contain all nine essential amino acids and are found in animal products like meat, dairy, and eggs.
    • Incomplete Proteins: Lacking one or more essential amino acids, found in plant-based foods like beans, lentils, and nuts. Combining different plant proteins can provide a complete amino acid profile.
  3. Fats
    Fats are crucial for energy storage, hormone production, and nutrient absorption. Like carbohydrates, fats can be classified into different types:
    • Saturated Fats: Found in animal products and some plant oils, they can raise cholesterol levels if consumed in excess.
    • Unsaturated Fats: Found in nuts, seeds, avocados, and fish, they are beneficial for heart health. These include monounsaturated and polyunsaturated fats.
    • Trans Fats: Industrially processed fats that are best avoided due to their association with increased heart disease risk.

How Macronutrients Are Calculated to Calories

Understanding how macronutrients contribute to your total calorie intake is essential for managing your diet effectively. Each macronutrient provides a specific number of calories per gram:

  • Carbohydrates: 4 calories per gram
  • Proteins: 4 calories per gram
  • Fats: 9 calories per gram

Let’s break down how these calculations work and how you can use them to plan your meals.

1. Calculating Calories from Carbohydrates

Carbohydrates are the body’s primary source of energy. To calculate the calories from carbohydrates in a given food, you can use the following formula:Calories from Carbohydrates=Grams of Carbohydrates×4Calories from Carbohydrates=Grams of Carbohydrates×4

For example, if you consume a meal with 50 grams of carbohydrates, the total calorie contribution from carbohydrates would be:50 grams×4 calories/gram=200 calories50grams×4calories/gram=200calories

2. Calculating Calories from Proteins

Proteins are crucial for muscle repair and growth, as well as various other bodily functions. The calculation for protein calories is similar to that of carbohydrates:Calories from Proteins=Grams of Proteins×4Calories from Proteins=Grams of Proteins×4

If a meal contains 30 grams of protein, the total calories from protein would be:30 grams×4 calories/gram=120 calories30grams×4calories/gram=120calories

3. Calculating Calories from Fats

Fats are more calorie-dense than carbohydrates and proteins, providing more than twice the number of calories per gram. Here’s how to calculate the calorie content from fats:Calories from Fats=Grams of Fats×9Calories from Fats=Grams of Fats×9

For a meal with 20 grams of fat, the calorie content from fats would be:20 grams×9 calories/gram=180 calories20grams×9calories/gram=180calories

Putting It All Together: Total Caloric Intake

To find the total caloric content of a meal, add the calories from carbohydrates, proteins, and fats:Total Calories=Calories from Carbohydrates+Calories from Proteins+Calories from FatsTotal Calories=Calories from Carbohydrates+Calories from Proteins+Calories from Fats

For instance, if your meal has 50 grams of carbohydrates, 30 grams of protein, and 20 grams of fat, the total caloric intake would be:200 calories(carbs)+120 calories(proteins)+180 calories(fats)=500 calories200calories(carbs)+120calories(proteins)+180calories(fats)=500calories

How Many Calories Should You Be Eating?

The number of calories you need depends on several factors, including age, sex, weight, height, and activity level. Here’s a rough guideline:

  • Sedentary Individuals: For those with little to no exercise, daily calorie needs range from 1,600 to 2,400 for women and 2,000 to 3,000 for men.
  • Moderately Active Individuals: For those who engage in moderate exercise a few times a week, the range is about 1,800 to 2,600 for women and 2,200 to 3,000 for men.
  • Active Individuals: For those with a high activity level, daily calorie needs are approximately 2,000 to 2,800 for women and 2,400 to 3,200 for men.

To determine your specific calorie needs, consider using a Total Daily Energy Expenditure (TDEE) calculator, which factors in Basal Metabolic Rate (BMR) and physical activity level.

Here are some reliable Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) calculators:

  1. TDEE Calculator:
  2. BMR Calculator:

These calculators provide detailed results based on your input data, such as age, weight, height, activity level, and body composition.

Adjusting Calories for Weight Loss

To lose weight, you need to consume fewer calories than your body burns, creating a calorie deficit. A deficit of about 500 calories per day is generally recommended for gradual and sustainable weight loss of about 1 pound per week.

  • Track Your Intake: Use apps or food journals to monitor your calorie consumption and ensure you’re maintaining a deficit.
  • Focus on Nutrient-Dense Foods: Choose foods rich in vitamins, minerals, and fiber, such as fruits, vegetables, lean proteins, and whole grains.
  • Avoid Empty Calories: Limit foods high in sugar and unhealthy fats, like sugary beverages, processed snacks, and fast food.

Adjusting Calories for Muscle Gain

To gain muscle, you need to consume more calories than your body burns, creating a calorie surplus. This allows your body to use the extra energy to repair and build muscle tissue after workouts.

  • Increase Protein Intake: Protein is essential for muscle repair and growth. Aim for at least 1.2 to 2.2 grams of protein per kilogram of body weight.
  • Incorporate Strength Training: Combine your calorie surplus with a consistent strength training regimen to maximize muscle growth.
  • Monitor Progress: Regularly track your body composition and adjust calorie intake as needed to avoid excess fat gain.

Finding Your Balance: Calories and Maintenance

If you’re happy with your current weight and body composition, your goal is to maintain a balance between the calories you consume and the calories you burn. This is called caloric maintenance.

  • Listen to Your Body: Pay attention to hunger cues and avoid eating out of boredom or stress.
  • Practice Portion Control: Use smaller plates, and be mindful of serving sizes to avoid overeating.
  • Stay Active: Incorporate a mix of cardiovascular exercise, strength training, and flexibility work to support overall health.

Final Thoughts

Understanding calories and their role in nutrition can empower you to make informed dietary choices that align with your health goals. Whether you’re looking to lose weight, gain muscle, or maintain your current state, the key is to balance calorie intake with your body’s needs. Remember, it’s not just about the quantity of calories but also the quality of the foods you choose.

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Dietary Goals

Embracing Fats: They’re Not the Enemy in Your Weight Loss Journey

In the nutrition world, there’s a lot of disagreement when it comes to fats. Some experts claim that they destroy your waistline and ruin your health, while others say that fats are beneficial. So, what’s the truth? 

The truth is that fats are essential. You need to include some fats in your diet to stay healthy. For example, fats are necessary for helping your body efficiently absorb essential vitamins, lower your risk of heart disease and improve cognitive functioning. However, there are certain types of fat that you want to limit in your diet. 

Here we’ll break down the differences between the various types of fats, and which ones you should include in your day if you are striving for a healthy diet. 

What Are Fats?

Fats are nutrients found in food sources that your body can use as fuel. Fats also play a role in building nerve tissue, hormones and cell membranes. They are a source of energy for your body, and if you do not burn the same amount of fat you consume, your body stores them as fat cells. Eating too much fat contributes to weight gain since it is more dense in calories than protein and carbohydrates. Although fats generally get a bad rap (especially if you overeat them), if you don’t get enough of certain types of fat, it can negatively affect your health too.

Types of Dietary Fat

Your body needs fat to give you the energy to power through your day, keep you warm and protect your organs. There are four types of dietary fats in food. While your body needs certain types, it can do without the others:

Trans Fats

The unhealthiest fat in your diet is trans fats. A main source of trans fats is partially hydrogenated oils (PHO), which keep processed foods shelf-stable and improve their taste. Trans fats might make food taste good, but your body doesn’t need trans fats at all. In fact, eating too much trans fat puts you at a higher risk of stroke, certain forms ofcancer, type 2 diabetes and heart disease.

Other sources of trans fat include:

  • Vegetable shortening and margarine
  • Anything that is battered and fried
  • Butter and other dairy products
  • Processed foods such as pizza dough, biscuits and pastries
  • Some meats, including beef and lamb

The best way to avoid trans fats is to carefully check the labels of the products you buy at the grocery store. If the ingredient list on the package lists partially hydrogenated oil, you should skip it and select a different option.

Saturated Fats

Saturated fats are dietary fats contained in animal products, including dairy, meats and eggs. At room temperature, these fats become solid. Some common sources of saturated fat include:

  • Butter, lard and coconut oil
  • Cakes and cookies
  • Fatty cuts of meat
  • Cured meats, including salami, chorizo and pancetta
  • Bacon and sausage
  • Cheese
  • Ice cream, milkshakes and chocolate

The American Heart Association (AHA) recommends getting no more than 5 to 6 percent of your daily caloric intake from saturated fat. Consuming a lot of saturated fats puts you at a greater risk of heart disease and bad cholesterol.

Monounsaturated Fats

Monounsaturated fats are a type of fat that is beneficial to your health. This type of fat contains one unsaturated carbon bond in its molecule. Monounsaturated fats provide nutrients to maintain the cells in your body and can reduce harmful cholesterol levels within your blood, decreasing your risk of stroke and heart disease. Some sources of monounsaturated fats include:

  • Pecans, cashews and almonds
  • Peanuts and peanut butter
  • Sesame and pumpkin seeds
  • Avocados
  • Olive, peanut, canola, safflower and sunflower oils

At room temperature, monounsaturated fats are liquid, unlike saturated fats, which solidify. These fats can reduce LDL cholesterol. Lower LDL cholesterol may reduce your risk of stroke and also cardiovascular disease. Although fats, regardless of type, provide nine calories per gram, monounsaturated fats have a positive effect on your overall health. However, you should still eat them in moderation.

Polyunsaturated Fats

Polyunsaturated fats are called “essential fats” and are necessary to help reduce your risk of heart disease and arrhythmia and reduce triglycerides. Some good sources of these fats are:

  • Fatty and oily fish like herring, anchovies, salmon and striped bass
  • Some seeds and nuts like flax seed, sunflower seed and walnuts
  • Soybeans and tofu

Omega-3 fatty acids play a vital role throughout the body and help keep the heart, blood vessels, immune system, endocrine system and lungs functioning properly.

What Can Happen if I Don’t Get Enough Fat in My Diet?

Although it is important to restrict or eliminate sources of bad fat from your diet, you must eat enough good fat for your body to work correctly. Dietary fat is essential to have in your diet for several reasons. Monounsaturated, polyunsaturated and omega-3 fatty acids are instrumental in several biological processes. There are several harmful outcomes associated with a fat-deficient diet. Some of these consequences may include:

  • Increased hunger – While protein is known to help keep you feeling full for longer, a healthy amount of “good fats” in your diet also helps with satiety. By grabbing a handful of almonds or snacking on another healthy source of fat, you may be able to resist the urge to reach for a bag of chips in the afternoon.
  • Inability to concentrate – Your brain needs omega-3s to function optimally. You may have difficulty concentrating and a decrease in memory and cognitive capabilities without enough good fats. In fact, a recentstudy found that people who followed a Mediterranean diet experienced less cognitive impairment over time.
  • Skin issues – While it is rare, a condition known as essential fatty acid deficiency may cause a dry, scaly rash throughout the body. The main treatments are topical ointments and increasing your dietary intake of fatty acids.
  • An increased risk for heart disease – Good fats have protective properties and can cut your risk of cardiovascular disease and diabetes. Not getting enough good fats may mean missing out on legitimate health benefits.
  • Your body may not regulate blood sugar properly – By including monounsaturated fats in your diet and decreasing your saturated fat intake, you might improve your body’s sensitivity to insulin. If your body isn’t sensitive to insulin, it may produce more of it, leading to an increased risk of type 2 diabetes.

While you should still be mindful about the amount of healthy fats you consume, including them in your diet is important to maintain your overall health and may have significant benefits that can decrease your risk of developing various conditions.

Healthy Fats and Vitamin Absorption

Although dietary fat deficiencies are rare, especially for those with a well-balanced diet, those who don’t consume enough fat may not be able to efficiently absorb vitamins and minerals. Vitamins A, D, E and K are all fat soluble, which means they need fat present in the stomach for them to be absorbed properly. If your body cannot absorb them, then you are at risk of vitamin deficiency, which leads to a wide variety of health problems that include:

  • Muscle pain
  • Depression
  • Dry hair or hair loss 
  • Burning in the feet
  • Loose teeth
  • Swollen gums
  • Hyperkeratosis (“goose flesh”)
  • Depression
  • Irregular heartbeat 
  • Night blindness
  • Restless legs syndrome (RLS) 
  • Easy bruising

Additionally, severely restricting fat intake may compromise your immune system, leading to more sick days and a longer healing period. Fatty acids are also crucial for the wound-healing process, and a diet deficient in healthy fat may inhibit your body from properly healing itself.

Master Your Plate With Healthy Fats

Don’t stress yourself too much over obsessively counting fat grams the next time you take a trip to the grocery store. Instead, focus more on including a variety of nuts, beans and fatty fish in your diet throughout the week in moderation. Here are some great, easy ways to incorporate more healthy fats into your diet:

  • Add ground flaxseeds to your fruit smoothies for a quick boost of omega-3 fats to help you power through your day.
  • Stick with olive oil for cooking on the stovetop. If you’re baking, use canola oil instead of butter or margarine.
  • Add slices of avocado to your sandwiches or salads. You can even cut up some crunchy veggies and make homemade guacamole.
  • Try using crumbled-up nuts instead of breading your fish and chicken with breadcrumbs.
  • Snack on unsalted cashews or almonds. Try adding them to a trail mix, but avoid adding unhealthy ingredients like chocolate chunks.
  • Create your own salad dressing using flaxseed, sesame and olive oils as an alternative to commercial dressings, which usually contain high sugar and unhealthy fat.
  • Try healthy meal delivery. Choosing a healthy meal delivery service like Local Foodz Cali can ensure that you get the optimal amount of fats in your diet.


The hallmark of a healthy diet is moderation. Allowing yourself an occasional treat is okay, but try to keep to a sensible diet as much as possible. Remember to follow a balanced dietary plan, stay active and be mindful of the types of fats you are consuming. By including healthy fats in your dishes, you’ll be doing your heart, mind and the rest of your body a favor.            

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Dietary Goals

Scared of Carbs? Here’s Why You Should Actually LOVE Them

Do you instantly refuse or reject high-carb foods? Carbohydrates have a bad reputation and frequently take the blame for weight gain. Some influencers are embracing a zero-carb or carnivore diet and eschewing carbs altogether. 

Are carbs really that bad for you? It’s true that carbs have been linked to an increased risk of heart disease, obesity, and inflammation. A diet high in ultra-processed, high-calorie carbohydrates — like candy, chips, and soda can contribute to weight gain and obesity. 

But these aren’t the only types of carbs. Many of the healthiest foods (legumes, oats) are higher in carbohydrates. Let’s take a closer look. 

What Are Carbohydrates? 

Carbohydrates are one of the three macronutrients found in food. Other macronutrients include fat and protein. All three macronutrients play an important role in your body’s functioning. The healthiest diets include all three. 

Carbohydrates are broken down into glucose during digestion. They then become the main energy source for the body. 

There are two types of carbs: simple and complex. Simple carbs are broken down more quickly. 

Complex carbs take longer for the body to process. 

Simple Vs. Complex Carbs 

Simple carbs are very easy to digest. They provide your body with a short burst of energy. Examples include: 

  • Table sugar 
  • Honey 
  • Brown sugar 
  • Agave 
  • High fructose corn syrup
  • Sucrose 

You can find added simple carbohydrates like high fructose corn syrup added to things like breakfast cereals and sweetened yogurt. Simple carbohydrates like sucrose and fructose are naturally found in bananas and other fruits. Eating simple carbs can cause spikes in blood sugar. This can make you feel hungry much quicker and can lead to overeating and ultimately weight gain. 

Many people think of simple carbohydrates as being “bad” for you. But, this isn’t necessarily true. Unprocessed simple carbohydrates like fruit contain important nutrients and fiber, which the body needs. As long as you are eating appropriate serving sizes and stick to unprocessed foods, simple carbohydrates are part of a healthy and nutritious diet. 

Complex carbohydrates include starches and fiber. These carbohydrates are considered among the healthiest to eat. They take longer for the body to digest, and cause blood sugar to rise more slowly and steadily. They provide you with sustained energy and prevent unwanted blood sugar spikes. Foods that are rich in complex carbohydrates include brown rice, whole grains, barley, oats, potatoes, beans, and vegetables. 

How Many Carbohydrates Do You Need? 

Carbohydrates should make up the majority of your macronutrient needs. Carbohydrates should make up between 45 to 65 percent of your daily calories, according to the Dietary Guidelines for Americans. Generally, if you eat 2,000 calories a day, you need about 225 to 325 grams. 

The amount of carbs you need may vary depending on your age, sex, and physical activity level. If you are an athlete or engage in intense training, then 55 to 65 percent of your calories should come from carbohydrates. You can track carbs by looking at nutrition labels on the back of foods. 

What Is the Link Between Carbs and Weight Gain?

While it’s true that low-carb diets have been shown to be effective for weight loss, that doesn’t mean that diets higher in carbs necessarily lead to weight gain. Low-carb diets work well because they largely eliminate refined carbs, which we will get into later. 

How Carbs Benefit Your Health 

In spite of their reputation, carbohydrates play a vital role in our overall health. Here’s why you need carbs.  

Helps Control Your Weight 

Many people are surprised to find that carbohydrates can actually bolster weight loss efforts. That’s because many healthy high-carb foods are high in fiber. Examples include oatmeal and beans. The fiber helps you stay full for longer. 

A 2018 study, published in the journal Nutrients, found that a high-carb, low-fat plant-based diet resulted in a reduction in body mass index (BMI) in overweight participants. 

​​Another study found that participants who ate a high-carbohydrate diet (80% calories from carbs) that was also high in fiber lost weight and also had a drop in blood sugar and blood pressure. 

Provides Energy

Carbohydrates are an essential source of energy. In fact, they are the body’s main and preferred energy source. Each gram of carbs provides four calories of energy. This energy is used for everything from simply breathing to playing a game of pickleball.  

Guards Against Disease 

Fiber is an important carbohydrate that plays a vital role in preventing negative health outcomes. Dietary fiber can significantly reduce the risk of stroke, heart disease, high cholesterol, and heart attack. Fiber also decreases the risk of diabetes, reduces inflammation, and helps you stay full. 

Support Cognitive Functioning 

The brain relies on carbohydrates to provide its fuel. The energy that you get from carbs is used by the brain for cognitive functioning. It helps with things like focus and concentration. That’s why if you don’t eat enough carbs, you might experience things like brain fog and have trouble concentrating. 

May Help You Live Longer 

The Okinawa diet, which refers to the diet people living on the Japanese island of Okinawa is very high in carbohydrates. This diet emphasizes complex carbohydrates like vegetables, potatoes and legumes. People from Okinawa have the longest lifespans in the world. It’s thought that their diet contributes to a reduced risk of chronic disease and lengthy lifespan.  

Supports Gut Health and Digestion  

Carbohydrates that are rich in fiber support a healthy digestive system and promote gut health. Carbs also play a vital role in our overall gut microbiome, according to 2020 research published in the journal Microorganisms. 

If you’re not eating enough carbs, you might notice constipation and unwelcome changes in your gut health. That’s because fiber helps soften your stools and incrases the bulk to make it pass through your system easier. 

Fuels Athletic Performance 

Carbs are the main source of energy for intense workouts. They are stored in the liver and muscles as glycogen, which is then used as energy. If you do strenuous workouts, like CrossFit or high-intensity interval training (HIIT), it’s especially imperative that you get enough carbohydrates. One study, published in the Journal of the International Society of Sports Nutrition, found that consuming proper amounts of carbs is one of the best ways to improve athletic performance for both athletes and active individuals. 

Ingesting healthy high-carb foods pre-workout could help your endurance during training sessions. Look for simple carbs that are easy to digest, such as bananas or fruit smoothies. 

The Best High-Carbohydrate Foods 

Many people think that all carbs are created equal. But, that definitely isn’t true. Unprocessed or minimally processed foods are the best sources of carbohydrates. Stick to these nutrient-dense types of foods: 

Whole grains – Whole grain pasta, oats, and brown rice. 

Legumes – Chickpeas, beans, and lentils 

Vegetables and fruits – Carrots, potatoes, beets, apples, and bananas 

These foods are healthy and often contain a variety of other minerals and vitamins, as well. Examples include: 

  • Lentils – Besides being high in carbohydrates (20.1 grams per 100-gram serving), lentils are also high in protein. They are also high in fiber, calcium, phosphorus, folate, and potassium. 
  • Brown rice – Brown rice has 23.5 grams of carbohydrates per 100 grams. Brown rice is also rich in fiber, folate, calcium, riboflavin, manganese, and other antioxidants. 
  • Oats – Oats contain a whopping 66.3 grams of carbs per 100 grams. They are also high in fiber. Oats contain antioxidants that have been found to promote heart health and reduce the risk of cardiovascular disease. 
  • Sweet potatoes – Sweet potatoes are a delicious root vegetable. One 100-gram (g) baked sweet potato with the skin has 20.7 g of carbohydrates. It is also a good source of vitamins A, C and potassium. 
  • Bananas – One medium-sized (100-gram) banana has 22.8 grams of carbs. Bananas are a good source of vitamins C, A, and potassium. 

Try to incorporate some of these higher carbohydrate healthy foods into every meal. 

What Carbs Should You be mindful of?  

Some carb sources are healthier than others. Processed foods are probably the worst foods to get carbohydrates from. These foods tend to be high in sugar and lack important nutrients. They can wreak havoc on our bodies. Even ones that seem healthy like granola bars, can have tons of added sugars and be unhealthy. Here are some refined or ultra-processed foods to be mindful of: 

  • White pasta 
  • White rice 
  • Sweetened breakfast cereals 
  • Muffins and cookies 
  • Pastries and cakes
  • Donuts  
  • Fruit snacks 
  • Potato chips 
  • French fries 
  • Sugar-sweetened drinks 
  • Ice cream 

Don’t Ban Carbs From Your Life

It’s a myth that carbs are not healthy. Your body needs carbohydrates to function the way it should. While low-carb diets can be helpful for some people, there’s no reason to altogether avoid foods that are high in carbohydrates. Carbs make up part of a healthy diet.  

Carbohydrates that come from unprocessed whole foods provide your body with important antioxidants, fiber, and a range of minerals and vitamins. In addition, they offer many health benefits. It’s easy to get plenty of healthy carbs when you have made-to-order fresh balanced meals delivered right to your door. 

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Dietary Goals

When it Comes to Eating Right & Meal Planning, it’s Time to Ask an Expert!

Dietician preparing a meal plan

Eating healthily for newbies can be a daunting task. Eating healthily for a newbie that has health complications like managing a chronic disease, living with a restrictive diet, and managing other elements of their life can feel like an impossible task. That is unfortunately why some people fall victim to fad diets, yo-yo dieting, and end up worse than when they started. 

But how does one manage to put themselves in any sort of restrictive lifestyle themselves while dealing with medical, social, and psychological pressures? Navigating daily life while trying to achieve a healthy and fitness goal can get pretty complicated. These are just some of the reasons someone should seek the help of a dietician. 

Dietitians are the experts in the area of Nutrition & Nourishment. Most of us may think of them as someone that treats people with obesity and weight issue, but there is so much more to it. 

A dietician can not only help you navigate healthy foods but also help you navigate healthy foods based on your pre-existing conditions. This may involve managing a chronic disease, re-storing your gut health, managing inflammation, and optimizing your lifestyle so your look and feel your best. We now know that what you eat on a day-to-day basis along with your other daily habits like exercise and meditation have a direct impact on your long-term health.

There are many things in life that we can’t plan for except our health. There are many studies and articles that support a balanced diet and exercise plan leading to a healthier lifestyle. However, it’s hard to put into practice without a plan.

Seeking advice from a Dietitian can help:

Photo of person chopping bell peppers
Photo by RF._.studio

1. Create a Customized Plan

Customized meal plan tailored for your specific requirements is the first step to your weigh loss journey.  A customized meal plan takes into account food allergies, caloric intake, protein requirement, food preferences and food intolerances. It gives you the freedom to enjoy foods that you love and make it easier to build a habit around it.

2. Meal Prep

Having a roadmap helps with meal prep, giving you a chance to have have better control of your weight loss. It decreases the time you spend for meal prepping and opens the door for variety foods.

3. Save Money

A customized meal plan saves you time & money by making planning and shopping easier and purposeful.

4. Metabolism Boost

Regular meals and snacks ensure that you have a balanced diet reducing cravings and hunger. It is a great way to reboot the metabolism and creating a healthy habit.

5. Accountability

The continual support/ coaching & guidance helps to keep you accountable and as a result have a better success.

6. Community Building

Being a part of a healthy community is the best part. People are often inspired to achieve their own goals by seeing examples of similar individuals that are further along in their journey. 

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