Thanks for joining today’s class on building balanced meals and developing healthy habits. We explored how to create a personalized meal plan, understand macronutrients, and prioritize protein for aging well.

Key Takeaways and Next Steps

Start with Protein First

Build each meal around a healthy protein source. Protein supports muscle health, healing, immune function, and helps manage hunger. Aim for protein at every meal.

Understand and Use Macros

Macronutrients—protein, carbohydrates, and fats—are essential building blocks. A simple starting point is 30% of daily calories from protein, 45% from carbs, and 25% from fats. Adjust based on your goals.

Plan Meals Using a Calorie Budget

Determine how many calories you need based on your target weight and divide those calories across your meals. For example, a 1,800-calorie diet with 3 meals would have roughly 600 calories per meal.

Make Sustainable Changes

For weight loss, avoid drastic calorie cuts. Try reducing by 200–250 calories per day and assess how you feel. Adjust gradually instead of making large, unsustainable changes.

Use the Worksheet and Labels

Use the handout provided to calculate your meal plan. Read nutrition labels to track calories and macros easily without needing to convert grams to ounces.

And remember: Always consult with your healthcare provider before beginning a new nutrition or weight loss program.