Healthy Eating

Healthy eating is a balanced approach to nutrition that emphasizes whole, nutrient-dense foods while allowing flexibility for sustainable long-term habits. The 75 Soft Challenge requires following a healthy diet each day, though it's more flexible than 75 Hard's strict no-cheat-meals rule.

75 Soft vs. 75 Hard Diet Rules

75 Hard

• Strict diet with zero alcohol
• No cheat meals for 75 days
• Miss once = restart from Day 1

75 Soft

• Follow a generally healthy diet
• Occasional treats allowed in moderation
• Alcohol permitted on social occasions
• Focus on progress, not perfection

Principles of Healthy Eating

Prioritize Whole Foods

• Vegetables and fruits
• Lean proteins
• Whole grains
• Healthy fats
• Legumes and nuts

Minimize Processed Foods

• Reduce added sugars
• Limit ultra-processed snacks
• Choose whole food versions when possible
• Read ingredient labels

Practice Portion Awareness

• Eat until satisfied, not stuffed
• Use smaller plates
• Include protein and fiber for satiety
• Stay hydrated (helps with hunger cues)

Building Sustainable Eating Habits

The 80/20 Approach

• 80% whole, nutritious foods
• 20% flexibility for enjoyment
• No food is completely "off-limits"
• Sustainability over perfection

Meal Planning

• Plan meals for the week ahead
• Prep ingredients in advance
• Have healthy options readily available
• Reduce decision fatigue

Mindful Eating

• Eat without distractions
• Chew slowly and savor food
• Notice hunger and fullness cues
• Enjoy meals without guilt

Sample Day of Healthy Eating

Breakfast

• Oatmeal with berries and nuts, OR
• Eggs with vegetables and whole grain toast

Lunch

• Large salad with grilled protein, OR
• Grain bowl with vegetables and beans

Dinner

• Grilled fish/chicken with roasted vegetables, OR
• Stir-fry with tofu/meat and brown rice

Snacks

• Fresh fruit
• Nuts or nut butter
• Greek yogurt
• Vegetables with hummus

Tips for 75 Soft Success

• **Define "healthy" for yourself** - What works for you specifically
• **Don't restrict too heavily** - Deprivation leads to binging
• **Hydrate adequately** - 3L water supports digestion
• **Prepare for social situations** - Have a plan, not restrictions
• **Focus on adding good foods** - Rather than only removing bad ones