Once you've reached your healthy weight and discovered optimal health and wellbeing, the next step on your journey is to maintain that ideal weight by consistently eating healthy. Remember, if you’re not ready to transition just yet, that’s okay! Stay focused on your health goals, keep in touch with your OPTAVIA Coach and continue your journey until you find what optimal health is for you.

Element 15 of Your LifeBook breaks down the components of a healthy meal—vegetables, fruits, protein and grains. Each food group’s portion should be evenly divided on your plate, but Dr. A notes that veggies can take up as much as 50%, while fruits should be no more than 25%.

Dr. A’s recommendation for lifelong healthy eating considers:

• Veggies: Since veggies will make up 25-50% of your meal, it's key to choose low-glycemic options. Brainstorm a list of your favorite or new veggies to try before your next market visit!
• Fruits: Congrats on reaching a healthy weight—you can now add fruit back to your diet! Remember, fruits should take up no more than 25% of your plate. Berries are a great low-glycemic (and delicious) option to include in your meals!
• Protein: Eating fish one to three times a week can boost your wellbeing. Lean poultry is another good choice but keep red meat to a minimum. After cooking, your protein portion should be about the size of a deck of cards.
• Grains: Healthy grains are nutrient-rich and provide energy. Some healthy starch options include whole wheat bread, quinoa, wild rice and sweet potatoes. The portion size of your grains should be about the size of a tennis ball.

If all are included in a single meal, this breakdown can provide the right amount of nutrients to balance and satisfy your hunger.

It's also essential to maintain proper portion control, especially while dining out. Dining out might seem intimidating, but it doesn’t have to be! Check the menu beforehand to plan your meal according to your health goals. Try two healthy appetizers instead of an entrée or split an entrée with your dining companion to avoid overeating. Refer to the OPTAVIA Dining Out Guide when you eat out for support with making healthier choices

Let’s work closely, during this phase of your transformation, to partner up and determine the best plan of action so you’re set to eat healthy for life!

One of the first recommendations in the Habits of Health is straightforward: Get rid of all unhealthy foods in your pantry and refrigerator.

The next step is to let me assist you when ordering Fuelings. Then, take a trip to the grocery store to fill your house with new and healthy foods for your Lean & Green Meals. While it may seem intimidating at first, there are plenty of ways to shop smarter when starting an OPTAVIA plan.

Check out these tips and ideas to keep you on track when grocery shopping:

• Make a list. Before you grab a shopping cart, plan out what you need. Stick to your list and avoid adding anything extra to your cart while at the store.
• Don’t shop hungry. Eat a Fueling before you leave your house to eliminate nagging hunger that can drive temptation.
• Shop fresh. Healthy foods, like fresh vegetables and lean meats, are packed with nutrients, like fiber and protein, which can help keep you feeling full and satisfied. Summer is the perfect time to stock up on healthy seasonal veggies and grill some delicious lean protein, like chicken breast, tofu and fish, for your Lean & Green Meals.
• Stay on the outside edge. Most grocery stores are designed to have fresh, healthy foods around the perimeter of the store. Stick to these sections to avoid temptation!

Adding healthy shopping to your regular routine will help you eliminate temptations in your home and allow you to practice cooking delicious and healthy Lean & Green Meals.

Lastly, you’re not alone! If you’d like to discuss your grocery shopping strategy, let’s connect.

Dealing Hope

At age 13, Laura was diagnosed with Type 1 Diabetes during a family vacation. She found herself in a hospital gown, practicing how to self-inject instead of enjoying her vacation. Decades and thousands of shots later, she realized that was the easy part.

As a teenager, Laura loved ice cream and chocolate. Being told she could no longer have sugar was tough. Family and friends tried to help but ended up making her feel guilty and ashamed. She rebelled, ignored her disease and struggled with uncontrolled blood sugar and weight gain.

After her third daughter was born, Laura took a step to improve her health, reading books and watching documentaries. Despite her efforts, she didn’t lose weight. Her doctor was pleased with her diabetes management, but her weight stayed the same.

One night, she learned about OPTAVIA through a neighbor. Five months later, her neighbor had lost 60 lbs.* . At the same time, Laura’s sister-in-law was having success with OPTAVIA. Feeling old frustrations resurface, Laura decided to give it a try.

Three months later, Laura reached her weight goal. The biggest win was feeling healthy and in control of her eating.

Laura’s journey as a Coach began when a friend asked about the program. She wanted to see her friend succeed and decided to fully commit to coaching. The most wonderful part is giving her Clients hope and seeing it become reality for them.

Through OPTAVIA, Laura connects with people on a personal level. She directs them to Your Lifebook, watching them heal as they make a healthy lifestyle second nature! Celebrating wins and encouraging Clients is incredibly humbling.

Laura is forever grateful for her introduction to OPTAVIA — saying “it truly changes lives.”