A meal you can make your own
This workshop uses a simple plate guide: vegetables and fruit in half, protein in a quarter, and grains or starch in the other quarter. It is a flexible reference, not a prescription for how much to eat.
Open the complete reference workbook
Every lesson, food-placement explanation, label detail, reflection and swap is available in the workbook without JavaScript. You can also print it.
Read the label
Start with serving size and servings per container. Calories and nutrient amounts describe the labeled serving. Compare added sugars and fiber, then look at the ingredients listed by weight.
Notice your routine
Hunger, mood, sleep, context and thirst can overlap. A cue is information, not a diagnosis. Choose one practical change that suits your needs.
General education, not individualized medical or dietary advice. JavaScript enables interactive practice and optional narration.