• Personalized, flexible nutrition plans—no one-size-fits-all diets.
• Focus on protein + fiber and a supportive food environment to improve fullness andconsistency.
• Choose from Mediterranean, lower‑carb, or lower‑fat styles based on your health profile andpreferences.
• We measure success beyond the scale: energy, sleep, A1c, BP, GI comfort, body composition.
• Personalized meal planning aligned to your preferences, culture, and schedule
• Protein & fiber targets to protect lean mass and support fullness
• Label literacy and smart shopping (decoding added sugars, refined grains, and servings)
• Food‑environment design (pantry/fridge reset, snack strategy, eating‑out game plan)
• Support for prediabetes/diabetes, PCOS, fatty liver, hypertension, menopause, and more
• Guidance across common patterns: Mediterranean, lower‑carb, lower‑fat, and balancedapproaches
Initial assessment (60 minutes)
• Nutrition history, lifestyle mapping, medications that interact with appetite/weight
• Body composition data where available; baseline goals
• Collaborative plan with 1–3 simple actions for the next two weeks
Follow‑ups (30–45 minutes) every 2–6 weeks, adjusting meal structure, grocery list, and eating‑outstrategies; troubleshoot side effects if you’re using weight‑management medications.
• Quarter plate protein (fish, poultry, tofu/tempeh, lean meats, eggs, Greek yogurt, beans/lentils)
• Quarter plate smart carbs (beans/lentils, fruit, intact grains or starchy veg)
• Half plate non‑starchy veggies
• Add healthy fats (olive oil, nuts/seeds, avocado) and water throughout the day
We’ll tailor carbohydrate and fat levels to your health profile and preferences. No single pattern is “best”for everyone.
We provide printable lists for Mediterranean, lower‑carb, and lower‑fat approaches—plusbudget‑friendly swaps and a 10‑minute meal builder.
DownloGrocery Lists (PDF) — Mediterranean, lower‑carb, and lower‑fat versions.ad:
Download• 2‑minute plan each evening (tomorrow’s protein + produce + backup)
• Restaurant script: scan menu → pick protein & veg → add a carb you love → split or bring half home
• Snack plan: pair protein + produce (e.g., cheese + apple, hummus + carrots)
Hyper‑palatable, ultra‑processed foods make “willpower” a losing strategy. We’ll reorganize your homeand work environment so the easy choice is the healthy choice.
Energy, focus, sleep, GI comfort, blood pressure, A1c/fasting glucose, lipids, and body composition—not just the scale.
Many plans cover medical nutrition therapy for certain conditions. We’ll share expected codes so youcan verify benefits. Self‑pay options are available.
No. We build a flexible pattern that fits your life, culture, and health needs. We’ll provide sample daysand grocery lists if helpful.
Yes. We optimize protein, fiber, and meal timing to support tolerance and protect lean mass.
No. We’ll choose a pattern together—Mediterranean, lower‑carb, lower‑fat, or balanced—that you cansustain.
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