Daily Nutrition Checklist

✅ Interactive Daily Nutrition Checklist

Use this checklist every day to track your healthy eating habits!

✅ Task	Target	Done?
🥦 Eat at least 5 servings of vegetables	2 at lunch, 3 at dinner	☐
🍓 Eat 2–3 servings of fruit	Fresh or frozen	☐
🥖 Choose whole grains over refined grains	e.g., oats, brown rice, quinoa	☐
🥜 Include plant-based protein	Beans, lentils, tofu, tempeh	☐
🧈 Add healthy fats	Avocado, olive oil, nuts/seeds	☐
💧 Drink enough water	~8 cups (2L) or more	☐
🚶‍♀️ Move your body	30+ minutes of light to moderate activity	☐
🧘‍♀️ Mindful eating	Eat without screens or distractions	☐
🍽 Eat slowly and stop when 80% full	Listen to your body’s cues	☐
🌿 Try 1 sustainable swap	e.g., Meatless meal, no plastic	☐

📝 Tips for Using the Checklist:

Print it out or screenshot and use markup tools on your phone.
Add it to your planner or journaling app.
Pair with your meal prep routine on Sundays to plan your week.

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Blair Sutherland

I am a co-founder of Happy Healthy Living and have been writing about natural health and wellness since 2013. With a background as a licensed massage therapist, I bring hands-on experience with the body’s musculoskeletal and nervous systems that shapes how I approach topics like sleep, stress, and recovery.