Take a moment and close your eyes… oh wait don’t, keep reading. Think about the all the things your body does for you throughout the day. When you wake up, your eyes adjust to the light of the day and it makes up your organs. It sends signals for hunger and alertness (ok, ok exhaustion). It moves its muscles to get you from point A to point B. It helps you make money, and carry out your daily tasks. It L I T E R A L L Y keeps you alive. The real question is… if your body does more things than an overworked mom, what are you doing to help it function properly and keep happy? Are you exercising regularly? Are you N O U R I S H I N G it, instead of just feeding it? Yeah you heard me, so lets put down that donut and listen for a second. From my studies, my opinions and my favorite nutrition books. I give you the U L T I M A T E guide of nutrition for food dummies.

Stay away from food that is the same in every language.
Think about it. If it is the same in every language its probably made in a plant somewhere and just P U M P I N G out all sort of chemicals. What is the value in that? These can be like Pringles. Oreos. They are commercial brands and most of the time are money driven, in my opinion. (DON’T GET ME WRONG, SOMETIMES THE FAT GIRL INSIDE ME SCREAMS FOR OREOS.)

Farmers market >>> Supermarket
Fresh food. Nuff said.

If you can’t pronounce any of the ingredients. Don’t eat it.
Don’t you love when you cook something, and the recipe calls for Dipotassium Phosphate and Sodium Polyphosphate? Mmmm me too, like you can almost taste theeeee…???? Ok I have no clue what that is and I would NEVER HAVE IT ON MY SHELF. If you would never cook with it at home, why would you E V E R let someone else cook it for you and then eat it? If you can’t pronounce the ingredient, dude, don’t eat it.

Eat the foods that will eventually rot
When food rots, it means that the bacteria and/or the insects got to the nutrients before you did. In a way it’s a good thing. It means it has nutritional value and your body needs it.

Cook your food.

Treat treats as treats
Make yourself a deal that if you want to eat a treat—cookie, cake, donut, ice cream, anything—you are going to make it from scratch. By doing that, you won’t eat cake, cookies and donuts everyday AND you will know exactly what is in it. T R E A T treats as T R E A T S.

Treat restaurants meals as special occasions

EAT YOUR COLORS.  Eat the rainbow, and no not skittles. lol.

Pay more, eat less
If you have trouble with that, try buying smaller plates. You will naturally eat less.

Instead of asking am I full, ask “am I satisfied”

Drink your food and chew your water….
C H E W. Literally chew and chew and chew and chew and chew… until the food is close to liquid or is thoroughly chewed and then swish water to mix the flavor and swallow. Eating that slow aids in digestion and blood flow to the rest of the body. Think about it. The bigger the bites the more blood flow must go to the stomach to try and break it down. Chew. At least 20 bites. If you have a hard time, put your fork down between every bite.

Limit your snacks to unprocessed plant foods. 

Spend as much time enjoying the meal, as it took to prepare it.

Shop the perimeter of the store. Not the middle.

Sweeten and salt your foods yourself.

Life is ever-changing. Break the rules sometimes and let loose, but for the most part instead of focusing on diets and fads (LOL no offense keto- junkies) focus on the habits your body craves. Create good habits, so when you are off your keto high, you don’t gain it all back. You’re welcome.

For more information, read the book “Food Rules” and “Cooked” by Micheal Pollan. I got many ideas from those books and have adopted it into my studies and my life.


The list of vitamins and minerals below can give you an understanding of how particular vitamins and minerals work in your body, how much of each nutrient you need every day, and what types of food to eat to ensure that you are getting an adequate supply. The recommendations in this vitamins chart are based largely on guidelines from the Institute of Medicine. Recommended amounts may be expressed in milligrams (mg), micrograms (mcg), or international units (IU), depending on the nutrient. Unless specified, values represent those for adults ages 19 and older.

This is a great website if you have kids. It is from the United States Department of Agriculture. There is a picture of portion size. I recommend printing it out and putting it on your fridge. Have your kids try to replicate the diagram with real food.

This website is called “Rethink Your Drink” by the Department of Heath and Human Services. It has a bunch of good information and recommendations for what we should be drinking in a day. It is a great thing for families to go over. A lot of times we are drinking more calories than we realize.

This is a serving size card. It is very easy to understand, and it goes through what proportions should look like for different food groups.


Save this to your camera roll. Nutrition is something you have to work at. So start with the little things.

If you have any questions, comment down below and I will answer everyone.


xoxo RAY

I N S T A G R A M: @Raylee1299


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