When it comes to optimizing your health—whether you’re on a medical weight loss journey or just looking to feel your best—the way you eat matters as much as what you eat. At Flow Wellness, we emphasize practical, science-backed strategies that help you build sustainable habits without overwhelm. Here are six foundational nutrition tips to support your energy, metabolic health, and long-term wellness.

---

1. Cook at Home Whenever Possible

Preparing meals at home gives you full control over what goes into your food—and what stays out.

Why it matters:

•It’s often more affordable and time-efficient than dining out.

•You get to choose whole, high-quality ingredients.

•You avoid hidden additives like trans fats, inflammatory seed oils, and added sugars that are common in restaurant or packaged foods.

Taking the extra time to cook at home can translate into major gains for your health and your budget.

---

2. Portion Your Meals Intentionally

Instead of relying on oversized portions or guessing, pre-portion your meals to stay aligned with your health goals.

An easy method for portioning your meals is to use a smaller plate.

Benefits of meal portioning:

•Prevents accidental overeating

•Helps you hit your macronutrient targets, especially for protein and healthy carbohydrates

•Supports steady energy levels and appetite regulation throughout the day

As a general rule, aim for 25–50 grams of protein per meal, along with 20–30 grams of complex carbs, such as quinoa, sweet potatoes, or fruit.

---

3. Eat Protein and Fat Before Carbs

The order in which you eat your food can affect how your body processes it. Eating your protein and fats before carbohydrates can help stabilize blood sugar.

This approach can:

•Minimize post-meal blood glucose spikes

•Improve satiety and reduce cravings later in the day

•Support weight management and metabolic health

Think of it as setting a solid nutritional foundation before introducing carbs into the mix.

---

4. Focus on Real, Whole Foods

One of the most effective changes you can make is to eat more nutrient-dense, unprocessed foods.

Include more:

•Grass-fed meats, wild-caught fish, free-range eggs

•Healthy fats like avocado, olive oil, and full-fat dairy

•Fresh berries and organic vegetables

---

5. Stop Eating at 80% Full

This mindful eating habit, inspired by the Japanese concept of Hari Hachi Bu, encourages you to eat until you’re satisfied—not stuffed.

Why it helps:

•Gives your brain time to register fullness

•Prevents digestive discomfort and energy crashes after meals

•Encourages awareness of your hunger and fullness cues

Try eating slowly, putting your fork down between bites, and checking in with yourself halfway through your meal.

---

6. Create Consistent Habits, Not Restrictions

These strategies are not about restriction—they’re about empowerment. When you fuel your body with intention, you’re more likely to feel energized, balanced, and in control of your health goals.

At Flow Wellness, we’re here to support you with personalized nutrition strategies, GLP-1 weight loss medication, IV therapy, and metabolic health optimization. Whether you’re looking to lose weight, manage cravings, or simply improve your vitality, these simple food practices lay the groundwork for success.

---

👉 Want to go deeper with a personalized plan?

Located in beautiful Bend, Oregon and Seattle, Washington Flow Wellness offers a concierge-style experience focused on medical weight loss, IV therapy, hormone optimization, and mental wellness. Let us help you thrive. theflowwellness.com