Plan Nutrition
Complete step-by-step checklist to plan nutrition covering identify nutritional gaps and incorporate nutrient-dense foods, and essential action items.
Identify nutritional gaps
Determine if you lack key vitamins (e.g., Vitamin D, Iron, Calcium, B12)
Incorporate nutrient-dense foods
Eat nuts, seeds, leafy greens, berries, and fish to boost vitamin intake
Read nutrition labels carefully
Check serving sizes, calories, fats, sodium, and sugars on packaging
Establish vitamin schedule
Take physician-recommended daily vitamins or supplements at the same time daily
Monitor daily food intake
Log food in a journal or app to check micronutrient totals
Track physical energy levels
Note how dietary changes affect your daily energy, digestion, and sleep
Check healthy fat balances
Include walnuts, salmon, or avocados for omega-3 brain nutrients
Track daily protein metrics
Verify total protein intake matches body weight goals
Verify iron-absorption tips
Pair plant-based iron foods with Vitamin C (e.g. spinach with lemon)
Schedule annual blood work panels
Consult doctor and run blood panels to verify nutrient levels
Limit toxic metal inputs
Verify seafood options are low in mercury levels (e.g. choose wild salmon)
Monitor electrolyte balances
Add magnesium or potassium foods if showing muscle cramps