Thoughtful Eating

This section of our website will give you the knowledge and tools you need to make thoughtful decisions about what, when, and how much to eat. Learn how to choose meals and snacks that will help you reach your health and performance goals. Enjoy special treats without missing out on key nutrients.

Visit our Nutrition Essentials blog series to read about the different ways your body responds to carbohydrate, protein, and fat. Whether your goal is running a marathon or managing your blood sugar, you need to know how your body uses these macronutrients, where to find them, and how to put them together each day.

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Our energy density post will help you understand the importance of water – not the kind you drink but the often-overlooked ingredient in food. You’ll see that whole foods are lower in energy density while processed foods and foods that contain elective calories are higher. By adjusting the energy density of your meals and snacks, you can eat a larger, more satisfying volume of food and trust your body to tell you when you’ve had enough.

Foods contain micronutrients too, the vitamins and minerals essential to health and body processes. Our meal planning 1+2+3 solutions and our healthy shopping list will help you choose foods to maximize nutrition and satisfaction.

Of course, we would be remiss if we didn’t mention our love/hate relationship with calories. With our thoughtful eating toolkit, trusting your body to help you eat the right amount of calories isn’t as hard as you think.

Thoughtful Eating Toolkit

Step 1

Choose a variety of these readily available, nutrient-dense foods from each food group to ensure you are meeting your vitamin and mineral needs.

Step 2

Visit our meal planning 1+2+3 solutions to learn how to choose the right combination of foods for your meals.

Step 3

Are you hungry between meals? This chart contains the secret to more energizing, satisfying, and nutritious snacks.

Step 4

Use our budget-friendly shopping list to help you stock your kitchen for success.

Step 5

These foods and beverages contain added sugar, solid fats, or alcohol. Making the most of elective choices will help you become more selective about your personal treats.