Food and Prep

• Select foods and beverages only from the approved list.
• Protein-rich food is the heart of each meal.
• Eat 2-4 servings of vegetables per meal.
• Begin each meal with a serving of vegetables and half the protein on your plate.
• Eat at least 2 servings of carbohydrate-rich food per day, and more if desired.
• Limit added fat to one tsp per meal, plus one additional tsp per cup of vegetables.
• Favor low-heat cooking methods such as stewing, steaming, boiling, and poaching.
• Eat until comfortably full, but no more.
• One day a week, eat (almost) anything you’d like, but practice moderation.

* Find the recommended Simple Food Diet protein list under Ideal Weight Program materials

Physical Activity

Maintain an Activity Score of 100% or greater. This score combines:

Daily Steps: Walk 10K steps per day (or set another step goal that is right for you under settings).

Weekly Exercise: Any exercise that you like to do can be easily captured in our Activity Tracker (tutorial).

Sleep

Hit your bedtime and sleep period duration goals in the humanOS.me sleep tracker:

Duration in Bed: Be in bed for the amount of time you need to feel rested.

Sleep Timing: Maintain consistent timing of when you go to bed and when you wake up.

Smart Light Rhythm: Expose yourself to bright daylight for at least 30 minutes a day. In the evening, dim the lights to reduce overall light intensity and consider using blue blocking glasses or amber-toned light bulbs two hours from bedtime. At night, keep your sleep environment cool, quiet, comfortable, and dark.