What’s Your Nutritional Plan?

Debbie Hatch  |  Family & F.I.T.  

Between posting my dive photo for #GGSFlawless, yesterday, and a question asked in one of the forums I follow.

“What nutrition plan does everybody follow?”

I’ve been thinking a lot about nutritional habits.


I’ve written down everything I eat for as long as I can remember. I have food journals dating back 30 years. No joke!!




I competed in Figure for a number of years and started counting macros – a whole new level of “writing stuff down”.

I did that (to the extreme) for about 5 years. There was good that came of it too. I can eyeball one serving of “this” and 3 ounces of chicken, like nobody’s business. Seriously, one of the reasons I start my clients out counting macros is because most of us have no idea how much (or little) we’re actually eating and we don’t know how much one serving is. Tracking gets you familiar with both.



For the last two – it was Thanksgiving at my son’s house two years ago that I decided not to count my food – I’ve done very little counting or recording.


I still worry about it sometimes.

“Oh my gosh…how many calories have I eaten today?”

“Is my protein on point?”

“How long can I get away without writing stuff down?”


BUT – – I am in the best shape of my life.
Not counting.

Protein Waffles (egg whites& protein powder)        topped with Greek yogurt and fruit.


There ARE certain things I do.

1. I make sure I have some protein with every meal.


2. I have a salad at least once a day (all the veggies, no cheese and typically little to no dressing).
3. I drink lots of water.


4. Before I eat, I check in.  I ask myself, “Are you really hungry? Would you sit down and eat fish and veggies right now?” OR “Are you just in a mood to munch? Do you just want that candy because it’s sitting here?” If I wouldn’t eat the fish, but I would eat the carrot cake, I’m probably not really hungry……

5. I no longer (I was raised this way…..it was a hard habit to break) feel like I need to clean my plate. I stop when I’m full – not when the plate is empty.

Keep it simple.


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  1. I love your 5 tips! They are all such a great part of being healthy – I was ALSO raised to “clean your plate.” Creates a potentially negative mindset about eating, obviously! I’ve also given myself permission to leave something on my plate when I am full. Great post!

    1. Thanks so much for your feedback!! I’m cautious not to instill those mindset issues with my grandchildren, now.

  2. I have a salad every day, as well. But, it comes with a hard boiled egg, salmon, tuna, steak, or cheese (only 1 of them at a time) to assure my protein requirment is met. (And my salad dressing is homemade, with no sugar added components.)
    But, while I may be obsessive compulsive in many of my habits, I’ve not journaled my eating for decades. Only when I plan to change my diet- and then only for 30 days. The journal writing ensures I keep to my plan- 30 days should secure the habit.

    1. Excellent!! I love the addition of protein to my salads as well. Journaling for short periods of time most definitely help solidify the change. Thanks for sharing, Roy.

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