Day 3 Daily Healthy Living Tip

Just a quick reminder that our focus is on nutrient-dense meals and snacks throughout your day! We love this at-a-glance plate as an example of a balanced, whole food meal.

✨ It’s a simple guide—not a rulebook. You’ll fine-tune things as you go, and we’ll help you add variety so you don’t get bored.

👉 Check out the delicious and simple RECIPES in the 30 Day Smore Link!

Your body needs protein for everything it does—from rebuilding muscle to balancing blood sugar.

One of the biggest challenges is getting enough protein without spiking carbs or sugars, especially if your goals involve A1C or blood sugar management.

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✅ Try This Super-Simple Protein Tip:

🔟:➊ The 10-to-1 Protein Ratio Rule

Use this formula to choose better protein sources:

1. Look at the Nutrition Label

2. Find Calories and Protein grams

3. Drop the last digit of the calorie number

(Example: 250 Calories → 25)

4. Compare that number to the protein grams

✅ If protein grams ≥ shortened calorie number → GOOD Source

❌ If protein grams < shortened calorie number → Not a Good Source

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📌 Examples:

• 250 calories + 25g protein

➡️ 25 ≤ 25 → ✅ Good Source

• 250 calories + 15g protein

➡️ 25 > 15 → ❌ Not a Good Source

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📝 Quick Cheat Sheet:

10:1 Protein Rule

• Cut off the last digit of calories

• Is that number ≤ grams of protein?

✅ YES = Good

❌ NO = Not good

💡 You’re doing great. You’ve almost made it through the hardest part—keep going! Your body and your future self will thank you.