Mochi Membership emphasizes sustainable, balanced nutrition. Implement these evidence-based fundamentals to optimize dietary patterns without restrictive diets.
Prioritize Whole Foods
Build meals around minimally processed ingredients: vegetables, fruits, lean proteins, whole grains, and healthy fats. These provide superior nutrient density versus packaged alternatives.
Master Portion Awareness
Use visual cues for calorie control:
- Proteins: Palm-sized portion (4-6 oz)
- Carbohydrates: Cupped hand portion (½-1 cup)
- Fats: Thumb-sized portion (1 tbsp)
- Non-starchy vegetables: Unlimited at meals
Hydration Protocol
Consume 35ml water per kg body weight daily. Add electrolytes during physical activity. Limit sugar-sweetened beverages to ≤200ml/day.
Strategic Meal Timing
Follow the 3-4-5 framework:
- 3 balanced meals within 12 hours
- 4 hours between meals
- 5-minute post-meal walk for glucose regulation
Smart Substitutions
Replace common dietary pitfalls with nutrient-equivalent alternatives:
- Instead of chips → 30g mixed nuts
- Instead of soda → sparkling water + citrus
- Instead of mayo → mashed avocado
Track adherence for ≥6 weeks to establish habits. Consistency, not perfection, yields sustainable results.
