“I Need a Nutrition Overhaul,” Step 1.0

Your Healthy Diet Worked Well — Until it Didn’t

Are you here because you’ve eaten a certain way for years, and suddenly your 40-something-year-old body’s shape, capabilities, and health markers went sideways?

Here’s why:

  1. Departing Estrogen causes your body to store visceral fat - the fat that lives between your organs, not the fat you can pinch - at a 5x rate and take away muscle, up to 10% during menopause transition.

  2. Bodies in post-menopause move 40% less throughout the day compared to pre-menopause.

  3. Vacant progesterone impacts our hunger hormones & makes us more hungry.

  4. Aging systems. Aging bodies become progressively less-efficient at metabolizing nutrients.

  5. Bodies in menopause don’t metabolize alcohol like they used to.

Fortunately, a few small changes to your diet make a giant impact on belly fat, overall energy, performance, and health.

📍Ready to Start?!

Here you go👇

Step 1.0: Assess & adjust your daily fruit & veggie intake.

Yup, fruits and veggies. You’re probably thinking, “That’s IT?!”

And I know — because you eat pretty healthy — you’re “good with getting in fruits & veggies.”

So prove to us both that you’re consistently eating enough fruits & veggies, so that you can progress to the next thing, Step 2.0 (protein).

Track your Fruits & Veggies for 4 - 7 Full Days

We’re looking for your average daily F&V intake.

From the list below, select one method to use for measuring your intake.

Use the log below to accurately & consistently record your behaviors.

 

Choose your Measurement Tool

OPTION 1: Your Hand

Log your Fist-Sized Servings

 

OPTION 2: Kitchen Food Scale

Weight & Log — fruits & vegs only

Log it Before you Eat it

🔽 DOWNLOAD THIS LOG 🔽

 

How’d You Do?

Compare your log to the generally recommended daily targets for women, listed below👇

✅ 5-6 fist-sized portions, or

✅ 5-6 cups in volume, or

✅ 700 - 800 grams/28 ounces in weight

Having Doubts about Eating More?

Learn how eating less than 6 fist-sized portions impacted me & my clients

THE DETAILS

Fruits: Veggie Ratio

Vegetables should make up at least 3/4 of your daily Fruits & Veg intake, unless you have a physically active job like construction work, or are an endurance athlete.

Fiber

This study graph shows the relationship between eating more fiber and lean body mass, with 50 grams per day as the top consumption rate 🤯.

25-30 grams of fiber per day is enough to benefit without minimizing benefits from other food types.

Nutrient Breakdown: a Day of Fruits & Veggies

6 fist-sized serv/6C./800 grams of F&V contains:

~ 50 - 150 grams of carbs

~ 400-500 calories

~ 10 grams of protein - more if you eat legumes

~ countless vitamins & minerals

SIMPLE Methods More Fruits & Veggies

If it’s not simple, we’re not gonna do it.

  • Keep your regular eating routine but increase the portion size of your fruits & veggies to 1-2 fist-sized servings

  • Add a fruit or veg to any meal that is consistently lacking, up to 1-2 fist-sized servings.

  • Purchase pre-chopped or chop up 2 fist-sized servings of fruits & veggies, put them in a bowl to be munched on at snack times.

REACH OUT after you finish tracking & changing your fruits and veggie intake, so you can get your Step 2. assignment!

@homegrownfit on Instagram

Ready to Revolutionize your Life in Menopause with Anne?

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👉Click Here👈 for more details about working with Anne (video)