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Nutrition Roadmap - Get Results with a Habit-Based Program
Rating: 4.3 out of 5(5 ratings)
12 students

Nutrition Roadmap - Get Results with a Habit-Based Program

Create your own individualized nutrition framework and meal plan using 12 habits to feel better, lose weight, get lean!
Created byGary Berglund
Last updated 3/2025
English

What you'll learn

  • Discover how these 12 nutrition habits can make or break your health & fitness goals
  • Assemble healthy meals instinctively
  • Demonstrate these 12 habits in your life
  • Uncover strategies to make self-care intuitive and easy

Course content

17 sections • 30 lectures • 2h 25m total length

  • Introduction4:09

    There are 12 essential nutrition habits to practice for optimal health. Although the habits are based on simple concepts, putting them into practice isn't always so easy; there are lots of reasons that most people aren't doing these things. Most people are lucky to be consistent with three or four of them. But with the right framework and strategy, anyone can consistently practice all of these 12 habits to achieve their health and fitness goals. By the end of this course, you will have the tools you need to create your own roadmap for better nutrition.

    The habits we'll cover:

    • Optimizing your nutrient status

    • Improving digestion by eating slowly and mindfully

    • Listening to and following fullness cues

    • Eating at the right times

    • Eating ample vegetables and fruit

    • Getting enough protein

    • Being smart about carbohydrates

    • Eating healthy fats

    • Using a food journal to analyze your eating habits

    • Optimizing hydration

    • Getting enough fiber

    • Eating primarily whole foods

    Every lecture on each topic comes with a downloadable resource, and there are assignments where you can connect with other students.

  • Nutrition in the Age of Diets5:00

    It can be confusing and frustrating to find good information about nutrition. Diets are everywhere and so are "experts." But what to believe?

    This lecture explores the difference between diet culture and lasting behavior change. By the end of this lecture, you will:

    • Understand why diets don't work

    • See why the diet industry doesn't want them to

    • Be able to describe why behavior change is the ultimate alternative to dieting

  • Set Your Goals & Identify Your "Why"
  • Discover Your Opportunities1:03

    This lecture provides a description and offers a how-to for the assignment following the lecture. You will:

    • Identify which habits you are not currently practicing

    • Rank them in order of easiest to most difficult

    • Set the worksheets aside to use later in the course

    These worksheets are also attached to the assignment that follows this lecture.

  • Help Other Learners0:28

    Hey there, awesome learner! ? I'm thrilled you've joined me on this learning adventure, and I want to chat about something super cool today: your thoughts and feedback on the course!

    In this quick video, we'll chat about:

    1. The Magic of Feedback: Why your thoughts and opinions are like gold and how they can help make this course even more amazing.

    2. Your Learning Journey: Take a moment to reflect on your own journey through the course, from day one to now. What have you discovered?

    3. Spill the Beans: We'll show you how to easily go to the "My Learning" page (just follow the link in the resources) and spill the beans – rate the course and leave a review!

    4. Why It's So Important: Find out how your ratings and reviews can be a guiding light for future students and make our learning community even more awesome.

    5. My Pledge: We promise to keep working hard to improve the course and keep the learning party going!

    Your voice matters big time, and I can't wait to hear what you have to say. So let's team up and make this course rock even harder! Your review is just a click away on the "My Learning" page. Thanks a million for being a part of my learning crew! ??

  • Habit Assessment Activity

Requirements

  • Willingness to learn and grow

Description

Do you find yourself trapped in the endless cycle of diets and restrictions, only to return to old eating habits once the diet ends? It's time to break free from this cycle and forge a healthy relationship with food that lasts a lifetime.

This Course is for You If:

  • You've tried numerous diets over the years, with limited success.

  • The struggle to stick to a diet has left you feeling frustrated and defeated.

  • You aspire to feel better, achieve lasting health, and embrace sustainable eating habits.

  • You're eager to enhance your digestion and prioritize gut health.

Course Highlights:

By the end of this course, you will have the knowledge and skills to implement practices that not only enhance digestion, boost energy, and foster mindfulness but also promote sustainable weight management.

What You'll Learn:

This course will guide you through the transformational power of 12 essential habits that will revolutionize your approach to nutrition:

  1. Change How You Eat: Discover the secret to achieving results by altering your eating habits, not just what's on your plate.

  2. Balance Your Meals: Understand the significance of veggies and macronutrients, why they matter, and how to incorporate them into your diet effectively.

  3. Fine-Tune Your Nutrition: Learn to optimize hydration (it's more than just drinking water), increase fiber intake, align your eating with nature, and identify areas needing improvement.

Mastering the 12 Habits:

While these 12 habits are grounded in simplicity, putting them into practice can be challenging. Most people struggle to maintain just a few consistently. But with our proven framework and strategies, you'll gain the tools to seamlessly integrate all 12 habits into your daily life, propelling you toward your health and fitness goals.

Course Topics:

Explore the following essential topics with downloadable resources, practical assignments, and a supportive community:

  • Optimizing Your Nutrient Status

  • Mindful and Slow Eating

  • Listening to Your Fullness Cues

  • Meal Timing and Frequency

  • Maximizing Vegetable and Fruit Intake

  • Meeting Protein Requirements

  • Smart Carbohydrate Choices

  • Embracing Healthy Fats

  • Maintaining a Food Log

  • Staying Hydrated

  • Boosting Fiber Intake

  • Prioritizing Whole Foods

Additional Resources:

Each lecture on the 12 habits comes with downloadable resources, hands-on assignments, and a dedicated space for questions and discussions. Join our inclusive Facebook community group for ongoing support.

Note: This course incorporates material from two other highly-rated courses: "Get Results Without Dieting - 4 Essential Nutrition Habits" and "Eat Balanced Meals and Get Results - Macronutrients 101." If you're already enrolled in either course, please be aware that some content may overlap.

Who this course is for:

  • People who want to learn more about nutrition
  • People who have dieted in the past
  • People who want to get healthier, lose weight or feel better
  • People with beginner or intermediate knowledge of nutrition

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