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Adherence Snapshot
Sorted by recommended intake frequency, from most to least.
Junk Food Exit Plan
Keep junk/ultra-processed food as low as possible. Aim for zero most days.
- Keep fast food to exceptional situations, not routine meals.
- Replace packaged snacks with fruit, yogurt, nuts, or hummus + veggies.
- Use a shopping rule: if a product has long additives and high sugar/salt, skip it.
- If you eat junk food, keep portion small and avoid repeating it the next day.
Food Log
| Date | Category | Servings | Calories | Notes |
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