What Can I Add to My Plate Today?
In the calorie game, it's not just subtracting
For a long time, healthy eating was sold to us as a game of subtraction.
Hey-Cut the sugar, skip the fries, don’t eat meat, and never, ever touch ice cream!
But here’s the thing—when all we focus on is what to take away, we’re left with…an empty plate, save our broccoli, dry broiled chicken breast, and side of mild boredom.
Eating well isn’t just about saying no to the “bad” stuff. It’s about saying yes to the foods our bodies actually need—and crave more than ever.
Why Cutting Out Foods Isn’t Enough
You can stop drinking soda and still feel tired every afternoon.
You can skip the chips and still struggle with digestion.
You can eat smaller portions and still feel like you’re missing something.
We can’t run on an empty tank- and by the way, we probably won’t lose weight that way! Our bodies are built to run on fuel—real nourishment that helps us move, think clearly, build strength, and feel good day to day.
If we only focus on taking things out of our diets, we never ask the most important question:
“What do I need?”
The Power of Adding Good Foods
Here’s where the shift happens.
Instead of asking, What should I cut out today? try asking:
“What can I add to my plate today that will help me feel better?”
This small shift in mindset makes a huge difference. It turns meals into an opportunity—not a punishment.
Start with simple things:
Add a handful of spinach to your eggs or sandwich.
Toss berries into your yogurt or oatmeal.
Swap a glass of juice for water with lemon and a few slices of cucumber.
Sprinkle some nuts on your salad or roasted veggies.
These small additions give your body the nutrients it’s been waiting for—fiber, protein, healthy fats, and vitamins that support energy, balance blood sugar, and help protect your bones and muscles as you age.
Impact foods
Here are a few foods that make a big impact:
Protein (for strength and recovery): eggs, Greek yogurt, beans, fish, chicken
Colorful veggies (for immunity and digestion): leafy greens, bell peppers, carrots
Healthy fats (for brain and heart health): avocado, olive oil, walnuts
Fiber (for gut health): oats, lentils, berries, whole grains
Hydrating foods (for joints and skin): soups, cucumbers, melons
We don’t need to overthink it. Just pick a few and try to add them more often.
It’s Not All or Nothing
Let’s be real: you don’t have to give up fries forever. Or dessert. Or your favorite indulgence.
But when your plate is full of satisfying, nourishing foods, you might find you want those other things less often—or in smaller portions.
This isn’t a diet. It’s a way of showing your body some love.
You’ve done the subtracting
Next time you’re about to eat, ask yourself:
“What can I add? ”
It’s one small step toward giving your body what it really needs—and that’s how we thrive as we age.
Let’s toast our lemon water to that (clink, clink)
