YOUR BEST

NUTRITION
STARTS HERE.
Build a complete health plan for your body,
lifestyle, and goals. (And maintain it, too.)
 TA B L E O F C O N T E N T S

1 “WHAT SHOULD I EAT?!”

Your visual guide to better nutrition

2 HOW MUCH TO EAT:

Discover the right amount
of food for YOUR body,
lifestyle, and goals

3 THE (OFTEN
OVERLOOKED) KEY TO
BETTER NUTRITION:
How SLEEP can improve your
eating habits

4 ARE YOUR EATING HABITS

WORKING FOR YOU?
Find out by taking this quiz

5 HOW TO STAY ON TRACK,

NO MATTER HOW BUSY
LIFE GETS
The mindset that prevents the
dreaded backslide
1 “WHAT SHOULD I EAT?!”
Your visual guide to better nutrition
Want to make healthier nutrition choices, and determine the best foods
for your body, goals, and taste buds?

This infographic shows you how.

Find out which foods to prioritize for better health, and use our simple
three-step process to create a customized healthy-eating menu in a
matter of minutes.

The best part? Nothing’s off limits.

Print this out and keep it handy next time you shop or prep a meal.

1
 STEP 1

KNOW YOUR FOODS

Nutritional value varies, but don’t think of food as “good” or “bad.” Seeing it on a spectrum from
“eat more” to “eat less” helps you make better choices without branding anything off-limits.

EAT MORE
PROTEIN CARBS FATS

Beans Steel-cut, rolled, Buckwheat

Eggs and Fish Beans
and lentils Steel-cut,
and rolled,
old-fashioned Buckwheat Extra virgin Walnut oil Marinades and
egg whites and lentils and old-fashioned
oats olive oil dressings with oils
oats in this category

Quinoa Whole-grain, black, Sorghum

Chicken Duck breast Turkey Quinoa Whole-grain, black,
and wild rice Sorghum Avocado and Cheese, Egg yolks
and thighs and wild rice avocado oil aged > 6 months

Lean beef Bison Lamb Farro Millet Potatoes Cashews Pistachios

Farro Millet Potatoes hemp, pumpkin
and sesame

Other meats
Pork Wild game goat, camel, Amaranth Plain non-Greek Almonds Brazil nuts Pecans
kangaroo, Amaranth Plainyogurt
non-Greek
crocodile, horse yogurt

Plain Greek Cultured cottage Tempeh Fresh and Corn Barley Peanuts & natural Olives Pesto made with
yogurt cheese Fresh and
frozen fruit Corn Barley peanut butter extra virgin olive oil
frozen fruit

Lentils and beans Insects Nut butters Fresh

Count these as protein if you’re Sweet Taro Yuca from other nuts unprocessed
a plant-based eater or having a Sweet
potatoes Taro Yuca in this category coconut
meatless meal; Otherwise, they’re potatoes
considered sources of carbohydrates. Whole or sprouted grain bagels,
breads, English muffins, pastas,
and wraps
Prioritize fresh, lean, minimally Focus on whole, minimally Aim for a mix of whole-food fats (like
processed sources of protein, and processed sources of carbohydrates nuts and seeds), blended whole foods
consider limiting red meat to ~18oz that pack lots of nutrition and (like nut butters), and pressed oils
(or 4 palms) per week or less. fiber, and include a mix of starches (like olive and avocado).
and colorful fruits.

2
 EAT SOME
PROTEIN CARBS FATS

Uncultured Medium-lean Couscous White rice Granola Virgin and Expeller pressed Sesame oil
cottage cheese meats light olive oil canola oil

Tofu Edamame Instant or Milk Vegetable Flaxseed oil Coconut Peanut oil and
juices oil / milk regular
peanut butter

Canadian Meat jerky Flavored Flavored Pancakes Dark Marinades and Fish and
bacon yogurt chocolate dressings with oils algae oil
in this category

Poultry Minimally Whole-grain Oat-based Canned, dried, Cream Cheese aged Flavored nuts
sausage processed crackers granola and pureed <6 months and nut butters
lean deli meat bars unsweetened
fruit

White bagels, breads, Often rich in carbohydrates

English muffins, pastas, as well, with sources of
and wraps varying quality.

Protein Trail mix

powders
These naturally-
bred oils are
high in heart-
healthy mono-
unsaturated
fats and contain
little saturated
High oleic High oleic fats and no
safflower oil sunflower oil trans fats.

3
 EAT LESS
PROTEIN CARBS FATS

Also sources
of protein,
though usually
higher in less
Fried Cereal bars Fruit juices Flavored milk Bacon Sausage desirable fats.
meats

High fat ground High-fat Honey, molasses, Canned, dried, Butter Margarine Processed
meat sausages syrups, & jellies and pureed fruit cheese
with added sugar

Processed Processed Sugar Soda Crackers Corn oil Cottonseed oil

soy deli meats

Protein bars Pepperoni Pretzels Foods with 10+g Canola oil Soybean oil
sticks added sugar

These foods are also rich sources

of fats, so be mindful of both their
carbohydrate and fat content.
Hydrogenated oils Vegetable Shortening
and trans fats oil

Candy bars Chips Fries Marinades and Fat-rich foods

dressings with oils with 10+ g
in this category added sugar

Pastries Donuts Cookies

Cakes

Wondering about portions? Check out www.precisionnutrition.com/calorie-control-guide-infographic

4
 and fat content.

Alcohol
Alcohol is a distinct macronutrient with unique risks and benefits. But if you're being mindful of energy balance,
we recommend including it in the "eat less" carb category, and tracking your intake (e.g. '6 carb portions today;
4 from food, 2 from beer'). This helps you align alcohol consumption with your health and fitness goals.

Wondering about portions? Check out www.precisionnutrition.com/calorie-control-guide-infographic

VEGETABLES
VEGETABLES
Veggies Veggies
of varying colors
of varying provide
colors different
provide different nutrients
nutrients andbenefits.
and health health benefits.
So make it ait point
So make to"eat
a point to “eatthethe rainbow”!
rainbow"!

Beets Red Pumpkin Orange Yellow Acorn

Radicchio cabbage peppers peppers squash
Rhubarb

Carrots
Red onions
Tomatoes Butternut
Red leaf Red squash Yellow
lettuce peppers beets
Summer
squash
Radish Yellow
carrots

Purple
asparagus
Purple
cauliflower
Rutabaga
EAT THE Shallots
White carrot

Eggplant
RAINBOW
Mushrooms Jerusalem
Purple artichoke
carrots Purple Cauliflower
peppers

Garlic
Purple
cabbage
Green Romaine Onions
beans lettuce
Celery Broccoli
Kale Cabbage Cucumbers

Chinese Iceberg
Brussels Collards
cabbage lettuce
sprouts Snap peas
Arugula Asparagus Green peppers Spinach

Eating a variety
Eating a varietyof colorful
of colorful fruitfruit
and and starchy
starchy vegetablesvegetables (like
(like potatoes) alsopotatoes)
helps
youalso helps
“eat the you though
rainbow”, “eat the rainbow,”
these foods live inthough these foods
the carbohydrate category.
live in the carbohydrate category.
Not a veggie lover? Add herbs, spices, and aromatics, which enhance flavor and provide additional health benefits.
Not a veggie lover? Add how,
To learn herbs, spices,
check and aromatics, which enhance flavor and provide additional health
out www.precisionnutrition.com/create-the-perfect-meal-infographic
benefits. To learn how, check out www.precisionnutrition.com/create-the-perfect-meal-infographic and
and www.precisionnutrition.com/dont-like-vegetables-infographic
www.precisionnutrition.com/dont-like-vegetables-infographic

2 BASE FOOD CHOICES ON YOUR GOALS

5
The proportions of your food intake that come from the "eat more", "eat some", and
 Arugula Asparagus Green peppers Spinach

Eating a variety of colorful fruit and starchy vegetables (like potatoes) also helps
you “eat the rainbow”, though these foods live in the carbohydrate category.

Not a veggie lover? Add herbs, spices, and aromatics, which enhance flavor and provide additional health benefits.
To learn how, check out www.precisionnutrition.com/create-the-perfect-meal-infographic
and www.precisionnutrition.com/dont-like-vegetables-infographic
STEP 2

BASE FOOD CHOICES ON YOUR GOALS

2 BASE FOOD CHOICES ON YOUR GOALS
The proportions of your food intake that come from the “eat more,” “eat some,” and “eat less”
categories will depend on how you eat now, and what your goals are.

The proportions of your food intake that come from the "eat more", "eat some", and
THESE PROPORTIONS
"eat less" MAY
categories will depend on how WORK
you eat FOR
now, and what YOU
your goals are.IF...

“eat more” “eat some” “eat less”

THESE PROPORTIONS MAY WORK FOR YOU IF...

You want
• you wanttoto generally
You’re new• you wantYou want to
to significantly Youwant
• you wanttoto You exercise
significantly Youthis
• you love eating want to
way.
improve your health. improve your health. improve your health, or (This routinelook,
won’tfeel,
makeand
generally to exercise look, feel, and significantly moderately,
maintain a high degree of
or
you much healthier.)
improve yourto exercise
• you're new or exercise
or perform
• you exercise better.
moderately, improve your are training for
health. perform a little
exercise moderately. or are training for an event • you're preparing for a
health. moderately.like a half-marathon or health. an event like a
• you are training for a major
better than
bodybuilding, physique, or
athletic event like a half-marathon athleticaverage.
elite or
• you want to look, feel, and
perform better. obstacle course. competition.
• you want to look, feel, and obstacle course.
marathon or ultramarathon. • you are paid for your
perform a little better than • you want above-average body's looks or
average. body composition, athletic performance.
performance, and/or
recovery.

ADJUST FOR YOUR

3 PREFERENCES AND LIFESTYLE
Your "eat more", "eat some", and "eat less" list is unique to you and may evolve as your
You want to You are You want above- You love eating You’re You are paid
goals, likes,
significantly and dislikes
training for a shift over
average time.
body Use the table
this way.below to note your
preparing forpreferred
a foods.
for your body’s
improve your major athletic composition, (This routine bodybuilding, looks or
health, or event like a athletic won’t make physique, or performance.
maintain a
CREATE YOUR OWN SPECTRUM
marathon or performance,
high degree ultramarathon. and/or recovery.
you much
healthier.)
elite athletic
competition.
of health.

PROTEIN CARBS FATS VEGGIES

6
Green foods I like Green foods I like Green foods I like Red, orange and
or want to try: or want to try: or want to try: yellow veggies:
 STEP 3

ADJUST FOR YOUR

PREFERENCES AND LIFESTYLE
Your “eat more,” “eat some,” and “eat less” list is unique to you and may evolve as your goals, likes,
and dislikes shift over time. Use the table below to note your preferred foods.

CREATE YOUR OWN SPECTRUM

P ROT E I N CARBS FAT S VE G G I E S

Green foods I like Green foods I like Green foods I like Red, orange, and
or want to try: or want to try: or want to try: yellow veggies:

1 1 1 1

2 2 2 2

3 3 3 3

4 4 4 4
Yellow foods Yellow foods Yellow foods Green, blue, and
I want to incorporate: I want to incorporate: I want to incorporate: purple veggies:

1 1 1 1

2 2 2 2

3 3 3 3
Red foods Red foods Red foods White veggies:
I want to indulge in: I want to indulge in: I want to indulge in:

1 1 1 1

2 2 2 2

7
Following a special diet? No problem.
We’ve created multiple editions of this resource so you can know what
to eat, no matter what diet you’re following.

Plant lover? Check out our fully plant-based / vegan or vegetarian

infographic.

Prefer fewer grains and carbs? Check out our Paleo or keto infographic.

Serious fan of seafood and olive oil? You might like our Mediterranean diet
infographic.

Even though some eating styles may seem like polar opposites of each
other, you’ll notice that all effective, health-focused diets prioritize:

• Whole, minimally processed foods, which contain a higher ratio of

nutrients for each calorie. With processed foods, it’s the opposite:
You can consume a lot of calories and few nutrients.

• Adequate protein intake, which helps build and maintain muscle,

preserve bones, and suppress hunger through the release of
appetite-regulating hormones.

• A range of colorful fruits and vegetables high in antioxidants,

vitamins, minerals, fiber, and phytonutrients, which can help
prevent a wide range of health problems, including diabetes,
stroke, heart disease, high blood pressure, and cancer.

8
2 HOW MUCH TO EAT
Discover the right amount of food for YOUR body,
lifestyle, and goals
Whether you’re trying to gain muscle, lose fat, or just eat healthy, you
might wonder about tracking your food intake.

But the most popular way to do this—calorie counting—can be frustrating

and impractical. (Life is complicated enough. Who wants to do food math?)

Hooray! There’s a simpler way:

This handy infographic shows you how to use your hand to measure
portions meal-by-meal, and explains how to tailor the approach for your
goals, activity level, and eating style.

PORTION CONTROL GUIDE

Skip calorie counting. Try this method instead.

Your hand is your portioning tool
Your hand is proportionate to your body, its size never changes, and it’s always with you,
making it the perfect tool for measuring food and nutrients—minimal counting required.

A portion of protein = A portion of vegetables = A portion of carbs = A portion of fats =

1 palm 1 fist 1 cupped hand 1 thumb

9
 TAILOR PORTIONS TO YOUR
ACTIVITY LEVEL, GOALS, AND PREFERENCES
Moderately active folks can generally maintain their weight and
improve their health with 1-2 portions of each food group per meal,*
but there’s lots of potential for variation. Here are some examples
of customized plates based on eating 3 meals per day.

PROTEIN VEGETABLES CARBOHYDRATES FATS

LOWER ENERGY E.g. meat, fish, eggs, E.g. broccoli, E.g. grains, potatoes, E.g. oils, butters, nut
NEEDS cottage cheese, Greek spinach, squash, beans, fruits butters, nuts, seeds
yogurt, tempeh, tofu carrots, tomatoes

MINIMAL ACTIVITY: NO PURPOSEFUL EXERCISE, <6,000 STEPS/DAY

Goal: 2 2
Lose body fat
and overall
body weight

Preference:
Balanced

2 3
Goal:
Improve health
and maintain
body weight

Preference:
Higher-carb

10
 PROTEIN VEGETABLES CARBOHYDRATES FATS

E.g. meat, fish, eggs, E.g. broccoli, E.g. grains, potatoes, E.g. oils, butters, nut
cottage cheese, Greek spinach, squash, beans, fruits butters, nuts, seeds
yogurt, tempeh, tofu carrots, tomatoes

MODERATE ACTIVITY: 3–4 WORKOUTS/WEEK, 6,000–10,000 STEPS/DAY

2 2 3
Goal:
Lose fat and
overall body
weight

Preference:
Lower-carb

Goal:
Improve health 2 2 2 2
and maintain
body weight

Preference:
Balanced
If you’re new to
hand portions, this
plate may be a
good place to start.

Goal: 2 3 3
Gain muscle
andoverall
body weight

Preference:
Balanced

11
 PROTEIN VEGETABLES CARBOHYDRATES FATS

E.g. meat, fish, eggs, E.g. broccoli, E.g. grains, potatoes, E.g. oils, butters, nut
cottage cheese, Greek spinach, squash, beans, fruits butters, nuts, seeds
yogurt, tempeh, tofu carrots, tomatoes

HIGH ACTIVITY: 6–7 WORKOUTS/WEEK, 10,000–15,000 STEPS/DAY

Goal: 2 2 6
Improve health
and maintain
body weight

Preference:
Lower-carb

Goal: 2 6 2
Gain muscle and
overall body
weight

Preference:
Higher-carb

HIGHER ENERGY
NEEDS

*1-2 portions of each food group per meal works out to ~400-800 kcal
for men and ~350-700 kcal for women.

12
 Not sure where a food fits? Check out ‘What should I eat!?’
Our 3-step guide for choosing the best foods for your body.

*1-2 portions of each food group per meal works out to ~400-800 kcal for men and ~350-700 kcal for women.

EASY WAYS TOEASY WAYS TO

CUSTOMIZE CUSTOMIZE
YOUR HAND PORTIONS
YOUR HAND PORTIONS

IF YOU NEED MORE FOOD ON YOUR IF YOU NEED LESS FOOD ON YOUR
PLATE BECAUSE YOU’RE... PLATE BECAUSE YOU’RE...

Not feeling satisfied at meals Feeling too full at meals

Eating fewer meals throughout Eating more meals throughout

the day the day

Not getting muscle-gain results Not getting weight-loss results

...THEN START BY ADDING... ...THEN START BY REMOVING...

1 cupped handful 1 cupped handful of

...THEN
of carbs
START BY ADDING... ...THEN
carbs
START BY REMOVING...

and/or and/or
1 cupped handful 1 cupped handful of
1
ofthumb
carbs of fat 1 thumb of fat
carbs
and/or and/or
...TO A FEW MEALS, FOR A TOTAL FOR ...FROM A FEW MEALS, FOR A TOTAL
2-31ADDITIONAL PORTIONS EACH DAY.
thumb of fat FOR 2-3 FEWER
1 thumb PORTIONS EACH DAY.
of fat

...TO A FEW MEALS, FOR A TOTAL FOR ...FROM A FEW MEALS, FOR A TOTAL
2-3 ADDITIONAL PORTIONS EACH DAY. FOR 2-3 FEWER PORTIONS EACH DAY.
Want personalized hand portion amounts?
Use the Precision Nutrition Calculator to customize based on your
goals, preferences, age, body size, activity level, and more.

? HAND PORTION FAQ

13
Cooked or uncooked?
 Want personalized hand portion amounts?
Use the Precision Nutrition Calculator to customize based on your
goals, preferences, age, body size, activity level, and more.

?HAND
HAND PORTION FAQ
PORTION FAQ

Cooked or uncooked?

Gauge portions in the form you plan to eat

them. Hand portions are for plating your food.

How do I count mixed-food meals,

like chili?

Don’t overthink it.

• Guesstimate your portions.
• Eat mindfully, paying attention
to your fullness cues.
• Add a side of veggies (and maybe extra protein).

How about cookies, ice cream, chips

(and other highly-processed foods)?

One handful is equal to 1 thumb of fat and 1

cupped hand of carbs.

How do I handle alcohol?

OR

OR 2

OR

1 serving of wine, 1 serving of mixed drinks, craft or

light beer, or spirits high-alcohol beer, or dessert wine

For the full article explaining this infographic, visit: 14

https://www.precisionnutrition.com/calorie-control-guide-infographic
3 THE (OFTEN OVERLOOKED) KEY
TO BETTER NUTRITION
How SLEEP can improve your eating habits
This isn’t surprising, but it’s often neglected:

When you get good quality sleep, everything—including maintaining your

health habits—is easier.

There’s good reason for that:

If you sleep 5 or 6 hours when you really need 7 or 8, you keep your
body in a chronically sleep-deprived state, impairing your body’s ability
to regulate several key appetite-regulating hormones.

Sleep-deprived people tend to eat at least 300 more daily calories than
people who get enough sleep. They also exercise less, have a tougher
time regulating their emotions, and have higher rates of anxiety and
depression.

We can’t control all aspects of sleep, but we can set up conditions that
make good sleep much more likely.

Here’s how to do just that.

15
 THE POWER OF SLEEP:
Why it’s so important, and how to get more of it
5 SIGNS YOUR SLEEP HABITS
AREN’T WORKING FOR YOU
5 SIGNS YOUR SLEEP HABITS AREN’T WORKING FOR YOU

YOUR MIND IS FOGGY

What we experience and learn gets

cemented to memory while we sleep.
Interference with this process causes:
YOU’RE UNHAPPY
• Reduced alertness and concentration
• Confusion
While we sleep, we produce fresh
• Impaired judgement
neurotransmitters and regulate hormone
• Forgetfulness
production. Interference here causes:

• Impaired regulation of emotions

• Heightened stress
• Low mood
YOU’RE GETTING • Possible increase in risk of depression
SICK A LOT

When we don’t sleep enough, T-cells

go down and inflammation goes up,
resulting in:

• Increased vulnerability to viruses YOU’RE STRUGGLING

and bacteria
• Acute increase in risk of getting sick
WITH YOUR WEIGHT
• Increased risk of heart disease and
other inflammation-related illnesses Poor sleep is linked to excess body
fat, as it can:

• Disrupt appetite regulation

• Cause you to feel hungrier
• Lead to increased calorie intake

Also, excess body fat can reduce

YOUR WORKOUTS sleep quality.
FEEL TOO HARD

Our body uses sleep as an opportunity

to refresh neurotransmitter levels and
remove energy-draining metabolites.
Otherwise, we experience:

• Decreased central nervous

system activity
• Slower reaction time
• Low energy and endurance capacity
• Depressed mood
• Reduced desire to exercise

16
PREPARING FOR A GOOD NIGHT’S SLEEP

PREPARING FOR
As odd as it sounds, your pathA
to GOOD
high-quality NIGHT’S SLEEP
sleep starts in the morning.

As odd as it sounds, your path to high-quality sleep starts in the morning.

AM WAKE AT THE RIGHT TIME

You’ll feel better and more alert if you wake from a light sleep
stage. If you feel groggy, consider a device or app that senses
sleep cycles and rouses you at an optimal point.

BE AWAKENED BY LIGHT
This naturally raises cortisol, which is a good thing in the
morning. The slow rise helps you feel alert and relaxed.

GET MOVING RIGHT AWAY

Movement seems to speed the waking process, whereas
hitting snooze increases sleep inertia. When it’s time to wake,
sit up and put your feet on the floor.

FIND THE SUN

(OR A LIGHT THERAPY BOX)
Light exposure sets your daily melatonin (a sleep hormone)
PM rhythm. This increases wakefulness during the day and helps
your body gear down at bedtime.

BE CAREFUL OF ALCOHOL AND CAFFEINE

Consuming caffeine after 2 pm and/or having more than
1-2 drinks in the evening can interfere with deep sleep.

17
 EXERCISE
Regular exercise helps normalize your body's 24-hour clock,
regulate your fight-or-flight system, and optimize your hormone
levels. However, be careful with very intense exercise later in
the evening. It may make it harder to fall asleep.

EAT A SMALL TO MEDIUM DINNER

Too much food can make it harder to fall asleep. A blend of
minimally processed proteins, carbs, and fats can help keep you
satisfied until morning. Plus, having some slow-digesting carbs
can make you feel sleepy.

LIMIT FLUIDS
Drinking too much liquid shortly before bed can result in
frequent waking for bathroom breaks.

CLEAR YOUR MIND

Whatever thoughts are in your head, get them out and
onto paper. This preps you for genuine relaxation.

GO THE $%#@ TO BED

Sticking to a reasonable bedtime teaches your body when to release
calming hormones to help you fall asleep. Tip: Don’t wait until
midnight. Every hour of sleep before 12 am is worth two hours after.

SLEEP AT LEAST SEVEN HOURS

Most people need 7-9 hours of sleep per night. If you're getting
7-9
HOURS
far less now, that's okay. Just work your way up slowly. Even
adding 30 minutes can make a big difference.

18
MORE TIPS FOR BETTER SLEEP
MORE TIPS FOR BETTER SLEEP

TURN OFF ELECTRONICS

Remove your eyes from all devices at least 30 minutes before bed. Artificial light
interferes with our production of melatonin, which ensures deep sleep and may help
regulate metabolism.

DE-STRESS
Reading, meditation, and gentle movement (stretching, yoga, walking, sex) can release
tension and activate calm-down chemicals.

TAKE A BATH OR SHOWER

Warm water can help us relax and de-stress. Throw in some magnesium-based epsom
salts, known to help with sleep.

CREATE A RELAXING SLEEP AREA

Your bedroom should be quiet, peaceful, relatively organized, and free of
anxiety-inducing clutter. If you live in an urban area, consider a white noise machine to
drown out city sounds.

SET YOUR ROOM TO AN APPROPRIATE TEMPERATURE

Most people sleep better when it’s cool (around 67 F); others sleep better at a neutral
temperature. Find what works best for you.

MAKE THE ROOM AS DARK AS POSSIBLE

To maximize melatonin production, cover your windows and turn your phone face-down.
Use a motion-sensitive or dim night light to illuminate mid-sleep bathroom trips.

19
4 ARE YOUR EATING HABITS
WORKING FOR YOU?
Find out by taking this quiz
How do you know if your diet is working?

Whether you’ve been following your current way of eating for a while, or
you’re curious to try something new, you might wonder.

If you feel satisfied after meals, have steady energy and sleep well, and
just feel good in mind and body, then your diet’s probably pretty good.

But if you’re not sure, we’ve got a quiz to assess how well your diet’s
aligning with your goals, and your life.

20
 BEST DIET QUIZ:
How’s that diet REALLY working for you?
Take the quiz now to find out.
(If you prefer, take the quiz online.)

Choose the number that best matches how strongly you agree with the
following statements.

On a scale of 1 (never) to 10 (always), most of the time…

1 When I eat this way, I feel pretty good in general.

0 1 2 3 4 5 6 7 8 9 10
NEVERALWAYS

2 When I eat this way, I have reliable, sustained energy

without crashing.
0 1 2 3 4 5 6 7 8 9 10
NEVERALWAYS

3 I try to choose the best quality foods available.

0 1 2 3 4 5 6 7 8 9 10
NEVERALWAYS

4 This way of eating is easy to do and fits into my

everyday life.
0 1 2 3 4 5 6 7 8 9 10
NEVERALWAYS

21
5 I know what kinds of foods to choose and eat.
0 1 2 3 4 5 6 7 8 9 10
NEVERALWAYS

6 I feel confident and capable cooking and preparing food

and meals.
0 1 2 3 4 5 6 7 8 9 10
NEVERALWAYS

7 When I eat this way, I rarely struggle with food cravings

or urges to overeat.
0 1 2 3 4 5 6 7 8 9 10
NEVERALWAYS

8 When I eat this way, I digest my food well.

0 1 2 3 4 5 6 7 8 9 10
NEVERALWAYS

9 I’m performing and recovering well.

0 1 2 3 4 5 6 7 8 9 10
NEVERALWAYS

22
10 On social occasions, such as going out with friends to a
restaurant, I can almost always find something I enjoy
and feel comfortable eating.
0 1 2 3 4 5 6 7 8 9 10
NEVERALWAYS

11 I truly enjoy the taste and experience of what I eat.

0 1 2 3 4 5 6 7 8 9 10
NEVERALWAYS

12 I feel calm and relaxed about my food choices. It’s no

big deal, just part of my life.
0 1 2 3 4 5 6 7 8 9 10
NEVERALWAYS

13 The way I’m eating matches my specific goals for

health, fitness, and performance.
0 1 2 3 4 5 6 7 8 9 10
NEVERALWAYS

14 The way I’m eating measurably helps me progress

towards my goals.
0 1 2 3 4 5 6 7 8 9 10
NEVERALWAYS

23
15 The way I’m eating reflects my deeper values, or the
way I want to live.
0 1 2 3 4 5 6 7 8 9 10
NEVERALWAYS

16 Even if other people pressure me to do something

differently, or my style of eating doesn’t match others
around me, I’m able to follow my own cues or goals.
0 1 2 3 4 5 6 7 8 9 10
NEVERALWAYS

TOTAL SCORE:
Add up your numbers from each answer to calculate your score.
128 and above
CRUSHING IT! This way of eating is working beautifully for you. Keep on doing your
thing.
104 to 127
THIS IS PROMISING: Overall, things are going well. You might consider making
some small changes, but it looks like you’re moving in the right direction.
80 to 103
MIXED RESULTS: This approach might be working for you in some areas, but you’re
probably struggling in others. Consider if there are any tweaks you could make that
would make it feel more sustainable and/or aligned with your goals.
Less than 80
THIS ISN’T WORKING FOR YOU: Based on this assessment, you’re experiencing
some issues. But don’t feel bad about that. Instead, think of it as an experiment that
helped you understand something important: This eating approach may not be for
you—at least not right now.

24
Where do you go from here? That ultimately depends on you.
Success depends on a plan you can stick with consistently that has
trade-offs you’re comfortable with. (To learn more about what we mean
about trade-offs, check out: The Cost of Getting Lean.)

With that in mind, you might decide to:

• Read up on other diets (get some ideas from the “Following a

special diet?” section at the beginning of this document)

• Try out our hand portion method (it’s one of the simplest tools for
ensuring your meals have the nutrition and energy you need)

• Get a customized plan (check out our Precision Nutrition Calculator,

which creates a plan based on your personal diet preferences
and goals)

• Practice eating to 80 percent full (if your goal is fat loss, this is
one of our favourites)

• Just make one small change (like adding a serving of veggies to

your meal, going to bed 15 minutes earlier, or going for a walk
around the block every morning)

Whatever you try, keep an experimentation mindset. Test it out for a

couple of weeks, then use the above quiz to evaluate how it went—and
keep moving forward from there.

25
5 HOW TO STAY ON TRACK,
NO MATTER HOW BUSY LIFE GETS
The mindset that prevents the dreaded backslide
“I’ll start eating healthy again as soon as…
… work slows down.
… the kids are back in school.
… we’re done working on the house.”

Most of us can come up with any number of worthy justifications for

taking a “breather” from our health and fitness efforts.

Except… things never really slow down permanently.

So we get stuck in an endless cycle: Giving health and fitness our all,
then inevitably giving up when we hit an obstacle.

With that all-or-nothing approach, we never really get anywhere.

The success mindset: Consistency over perfection
Our “dial” method—which you’ll learn about in the following infographic—
can help you stay consistent, even when life isn’t perfect. (Which it
never is.)

Instead of “all or nothing,” this method helps you strive for “always
something,” scaling your health habits up or down based on what’s
going on in your life.

We also hope it shows you that even flawed humans with messy lives—
and that’s all of us—can progress towards our goals. We just have to
keep showing up.

26
 HOW TO STOP PRESSING PAUSE
ON YOUR HEALTH AND FITNESS
HOW
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6 genius “dials” to help you keep making progress, even when life gets crazy.
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10-49% 50-79% 80-89% 90-100%

CONSISTENCY CONSISTENCY CONSISTENCY CONSISTENCY

19 21
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6 WAYS29 TO ADJUST YOUR “LIFE DIAL”
24 TO KEEP MAKING PROGRESS.
20
Nix the17play/pause buttons, and instead think of your health habits
16 as having volume knobs.
Turn them up or down depending on what you're ready, willing, and able to do today.
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28
 Pounds lost Percent body Total inches lost Inches from
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24
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6 WAYS TO ADJUST YOUR “LIFE DIAL” 2

TO KEEP MAKING PROGRESS.

6 WAYS TO ADJUST YOUR “LIFE DIAL”
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TO KEEP
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MOVEMENT
MOVEMENT
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workout 6x/week

5 1-hr. 10-min. workout

workouts/ 8 3 next to bed in
week + daily the morning
1-hr. walk

Gym routine Reasonably

4x/week; hike challenging 30-min.
on weekends 7 4 workout 3x/week

3 1-hr. gym workouts/ 3 30-min. workouts/week

week + daily walk 6 5 + daily 20-min. walk

NUTRITION
Run organic farm and health spa; all Replace 1 meal w/
meals prepped by sports 10 1 less processed one
nutritionist; eat slowly with
no distractions

Eat mostly local/ 9 29 2

Add side salad
to your lunch
organic; plan all meals
in advance, each
“perfectly” balanced
Gym routine Reasonably
Gym routine Reasonably
challenging 30-min.
4x/week; hike
4x/week; hike 7 4 challenging 30-min.
workout 3x/week
on weekends
on weekends 7 4 workout 3x/week

3 1-hr. gym workouts/ 3 30-min. workouts/week

3 1-hr.+gym
week dailyworkouts/
walk 6 5 3 30-min. workouts/week
+ daily 20-min. walk
week + daily walk 6 5 + daily 20-min. walk

NUTRITION
NUTRITION
NUTRITION
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Run
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nutritionist; eat slowly with
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organic; plan all meals 9 2 to your lunch
organic; planeach
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SUN MON TUE WED THU FRI SAT

Prep food in
SUN MON TUE WED THU FRI SAT

Prep food in
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SLEEP
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during day
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SOCIAL
SOCIAL
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Live on commune with 10
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Buy blackout shades
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bedroom tidy and cool 6 5 natural sunlight during day

SOCIAL
SOCIAL
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people
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invest in not Organizeora sports
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STRESS
STRESS
STRESS
Fill days w/ joy, play, fresh air; 5 min. snuggling
Fill days relaxed
fulfilling, w/ joy, play, fresh air;
job; quiet 10 1 5 min. snuggling
with a pet
fulfilling, relaxed
contemplation job;
and quiet
meditation;
10 1 with a pet
contemplation
weekly massagesand meditation;
weekly massages
1 min. of deep
No social media;
No social media;
counseling once 9 2 1 min. of deep
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counseling once 9 2 breathing most
days
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Regular
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fresh
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sponteneity
After-dinner
Mix of gentle and After-dinner
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Mix of gentle
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multitasking
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Established
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frequent hugs;
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15 min. in naturepractice
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self-compassion practice 6 5 possible
possible

ENVIRONMENT
ENVIRONMENT
Live at wellness retreat;
10
31 Remove one “trigger”
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state-of-the-art home gym
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moderately and
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loved one each
mindfully
drink alcohol day; avoid
7 4
ENVIRONMENT
moderately and multitasking
Established meditation
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possible
Live at15wellness retreat;
min. in nature daily; Remove one “trigger”
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self-compassion practice
meals prepared by private chef; 6 10 5 1 possible item from kitchen
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ENVIRONMENT
ENVIRONMENT
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meal retreat; Remove one “trigger” and resistance
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meals Live at wellness
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TRY IT OUT FOR YOURSELF

TRY ITIT
TRY OUT
OUT FOR
FOR YOURSELF
YOURSELF
TRY IT OUT FOR YOURSELF
10 1

9 10 1 2 Step 1: Consider areas of life where you’d like to change or improve.

10 1
Step 2: Ask, “What’s the absolute MOST I could do?” That’s your 10.
9
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Step 5: Refer to your dial when life gets busy (or slows down!).
6 5
6 explaining this5infographic, visit:
For the full article
https://www.precisionnutrition.com/pause-button-mentality

For the full article explaining this infographic, visit:

https://www.precisionnutrition.com/pause-button-mentality
For the full article explaining this infographic, visit:
32
https://www.precisionnutrition.com/pause-button-mentality
 Ready to take the next step in your career?
We might be able to help
If your career path includes coaching people to make lasting change, check out the
#1 rated Precision Nutrition Level 1 Certification. It’s the most respected nutrition and
lifestyle coaching education program in the world—and the next group kicks off soon.

Created specifically for people working in all areas of health and fitness, our
self-paced nutrition certification teaches you the science of nutrition and the art of
world-class coaching.

Developed over Proven with over #1 recommended Trusted by

15 years. 100,000 clients. nutrition certification. professionals.

Whether you’re already mid-career or just starting out, this self-study nutrition
certification will give you the knowledge, systems, and tools to make real, lasting
change with anyone you work with.

Visit this link for more information.

(Already a student or graduate of the Level 1 Certification?

Take the next step and check out our Level 2 Certification.
It’s an exclusive, year-long Master Class for elite professionals
who want to take their nutrition knowledge and skills to the
highest possible level.)

33