One way that we can eliminate not-so-great foods is by inserting more good foods into our diets. For many people, telling themselves that they can't have a certain food might have the opposite effect. Similar to a child who is told that that they can’t have something, we usually want that food more. So, throughout this course, I'm never going to tell you not to eat any specific food. Rather, I'm going to show you the things that you should try to incorporate into your diet, which should leave less space for the foods that you might need to have less of.

It is very important to have a variety of color on your plate. Color comes in lots of different foods and vegetables tend to be the easiest way to add that variety.  We want to avoid having a lot of white foods on our plate, not referring to chicken or pork, but rather the refined carbohydrates like white breads and other highly processed foods. Replacing processed white foods with colorful fruits and vegetables is going to help you get more vitamins and minerals (micronutrients) with each meal. Having ample vitamins and minerals in your diet helps create a healthier situation for your body, which can lead to less food cravings for the not-so-great things that aren’t leading you toward your goals. Again, focusing on what percentage of each micronutrient you're getting each day can be very overwhelming and often unnecessary. But, if we try to have as much variety and color to our diet as possible, we will ultimately end up in a very good micronutrient profile.

Today, as you food log, I want you to be aware of how many colors are in each meal and snack of your day. Take a look at breakfast, for example. Count how many colors you have in the meal and, also, take note of how many white foods you have in each meal. As a reminder, white foods are things that are highly processed, not things like chicken, yogurt, or other things that are naturally white. Take note of this today and come back tomorrow so we can try and work on those things!