Unlearning What We Were Told About Health — and What Actually Works Now

For years, we were taught a version of “healthy eating” that sounded like this:

Start your day with cereal or toast
Eat low-fat everything
Snack often to “keep your metabolism going”
Carbs are the base of every meal
Fat makes you fat

Turns out… most of that was outdated, oversimplified, or straight-up wrong.

We now know that blood sugar stability, protein intake, nutrient diversity, and meal timing play far bigger roles in energy, mood, weight, and long-term health.

Here’s how to rethink your daily eating patterns—and start eating in a way that works with your body, not against it.

🍳 1. Start Your Day With Protein, Not Carbs

Skip the pastries, bagels, cereal and sugar with a side of caffeine. They spike your blood sugar and set you up for a crash.

Instead, start your morning with:

Eggs
Greek yogurt or cottage cheese
Protein shakes
Leftovers (yes, it’s allowed!)
Green tea

A high-protein breakfast improves satiety, balances energy, and supports better focus throughout the day.

🍽️ 2. Dinner Doesn’t Need to Look Like “Dinner”

Who says you can’t eat eggs, smoked salmon, or a protein smoothie at 6pm?

We’re conditioned to think that dinner must be a heavy, carb-centric meal—but your body might feel better with:

An omelet and sautéed veggies
Grilled chicken and avocado
Tuna salad and a side of fruit

Unlearn the “big dinner” culture and listen to what your body actually needs.

🥬 3. Low-Fat Isn’t Always Healthier

Low-fat and “light” versions of foods often have:

More sugar
More additives
Less satiety

Instead, go for full-fat yogurt, grass-fed butter, or whole milk—real food with real nutrients.

🥪 4. Lunch Doesn’t Have to Be a Sandwich

Try:

Leftovers from dinner
Protein bowls
Chicken + roasted veg
A big salad with eggs, salmon, or steak

Your lunch doesn’t need bread to be balanced.

🧃 5. Smoothies Can Be Sugar Bombs

Many store-bought smoothies are loaded with sugar and lack protein.

Make your own with:

Protein powder
Chia or flax
Berries or greens
Unsweetened almond milk or nut butter

You want your smoothie to fuel you—not spike and crash you.

🍓 6. Fruit Alone Isn’t a Meal

A banana is great—as part of a balanced snack.

Try pairing fruit with:

Nut butter
Greek yogurt
A glass of milk

🥣 7. You Don’t Need 3 Meals + 2 Snacks

You were told to “eat every 2–3 hours” to stay energized. But for many, this keeps blood sugar unstable.

Try experimenting with:

2–3 balanced meals a day
Listening to real hunger signals
Intermittent fasting (if it works for your lifestyle)

Unlearning old nutrition advice isn’t always easy—but your body will thank you when you:

Eat enough protein
Prioritize whole foods
Challenge outdated food rules
Embrace flexibility

You don’t need a perfect meal plan. You just need to fuel your body by listening to it.

Are you ready for a change? Reach out to us to schedule a free consultation, and let’s work together to create a health coaching plan that’s just right for you.

Sharing Healthy Love,

Cindy, Kathrynne, and Adhiti

The Cancer Team