The Better Nutrition, Simplified Plan

Here’s How to Use The Plan

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Better nutrition is actually simple, it just doesn’t feel that way for today’s consumers. Better nutrition often feels complicated and nutrition (over)simplified is typically not delivering what we know to be better nutrition for better health. The reality is we have spent several decades teaching people to be healthy, to the tune of the most unhealthy population (preventably) to date. Koff knows this and knows that the lack of access to better nutrition, simplified, is a huge part of the problem as well as the solution. Thus, her approach delivers all you need to know about nutrition in one simple worksheet customizable for anyone’s food preferences or individual health needs. To that she adds several options depending on the level of support needed to successfully implement better nutrition, simplified. First, there is a how-to-use document for the person who wants to build their own food program and who wants to do some from mostly whole foods; Second, there are her ‘Pit Stop” pages with suggested eating occasions that all meet the better nutrition, simplified plan and are designed with common needs and preferences in mind. Third, Koff can connect you to personal chefs and food delivery companies with whom she works who will implement her plan. It doesn’t get much easier than that, and that’s how it should be because better nutrition is simple, and now it can feel that way too.

The Better Nutrition, Simplified Plan


Proper portion sizes


Food vs. Chemistry Lab Projects
No: partially hydrogenated oil; high fructose corn; artificial colors or sweeteners; hormones; antibiotics; GMOs.

YES: USDA organic; Non-GMO project verified; Sustainable seafood; Grass-fed/finished


Carbs + Protein + Fat
+ Non-Starchy Vegetables

Approx 1 serving each per eating occasion


“Eating Occasion”
“Nutrition Pit Stop”

Approximately every 3 hrs

Your Rx: For most 1 serving each of carb + protein + fat + non-starchy vegetables.


Serving size: As indicated OR ½ cup OR your fist OR 6oz

OR on a label 15g Total Carb



amaranth; barley; buckwheat; bulgur; kamut; millet; oatmeal, cooked (3/4 cup); oats, whole (1/3 cup); quinoa; spelt; rices;     pasta /pita/bread/crackers/ tortilla: whole grain, sprouted



apple (1 medium), apricots (3 medium), banana (1/2), cherries (15), blackberries (1 cup), blueberries (1 cup), cantaloupe (3/4 cup), orange (1 large), fresh figs (2), grapefruit (1 whole), grapes (15), lemons & limes (unlimited), mango (3/4 cup), pear (1 medium), melon (3/4 cup), nectarines (2 small), papaya (3/4 cup), peaches (2 small), pineapple (3/4 cup), plums (2 small), raspberries (1 1/2cups), strawberries (1 1/2 cups), tangerines (2 small); organic juice (4 oz)


Dairy/Dairy Substitutes*

almond, rice, coconut, hemp and soy milks; coconut water, plain (11 oz); milk, yogurt / kefir


Starchy Vegetables & Legumes*

beets; carrots (1/2 cup cooked or 2 medium raw or 12 baby); corn; peas; sweet potatoes or yams (1/2 medium baked); vegetable juices: carrot, beet, tomato (6 ounces); winter squash: acorn, pumpkin, butternut; tigernuts: bean dips: hummus



sugars (cane, coconut), raw honey, syrups (agave, coconut, maple, yacon) 1 Tbsp



Serving size: As indicated OR your fist OR 15g Carb & 7-15g Protein


Beans/Bean-based Foods****

beans: adzuki, black, cannelloni, edamame, garbanzo, kidney, lentil, lima, mung, navy, pinto, etc.; bean soups (3/4 cup); bean dips (1/4 cup); soy or veggie burger (4 oz); tempeh (3 oz); tofu (fresh: 8 oz, cube: 3.5 oz)


Grains / Crackers / Bars****

Quinoa; crackers; bars


Dairy *

cottage cheese; mozzarella; ricotta, Greek yogurt (6 oz)


Serving size: As indicated OR “Palm of your hand, no fingers”


Meat, Fish, Eggs****

beef; bison/buffalo; game; chicken; Cornish hen; eggs (1 whole or 3 whites); fish; lamb; shellfish; turkey


Protein Powders****

Whey; hemp; rice; pea; blends (carbs <3g svg)


Serving size: As indicated OR 1 oz OR <15g Fat & >6g protein



almonds, peanuts, pistachios (1/3-1/4 cup)



Hemp, sunflower (1/4 cup) pumpkin (1/2 cup)


Nut/Seed butters***

2 Tbsp



(1 slice or ¼ cup)
Blue, Brie, Camembert, Cheddar, Colby, Comte, Gorgonzola, gouda, Gruyère, Havarti, Manchego, Monterey Jack, Muenster, Swiss, Parmesan, Provolone


Serving size:  As indicated OR 2 Tbsp OR <15g Fat



canola, chia, coconut, olive, flax, rapeseed, hemp, olive, sesame, walnut


Nuts & Seeds***

chia seeds (2 Tbsp); macadamia (10); hazelnuts, cashews (18); Brazil nuts (5) walnut, pecan halves (10)



avocado (1/2); olives (10); coconut, shredded, unsweetened (3 Tbsp)



cream cheese; mayo; Neufchâtel; pesto; tapenade


artichokes, arugula, asparagus, bamboo shoots, bean sprouts, bell or other peppers, bok choy, broccoli, broccoflower, Brussels sprouts, cabbage (all types), cauliflower, celery, chicory, chives, collard greens, cucumber/dill pickles, eggplant, escarole, garlic, green beans, kale, leeks, lettuces, mushrooms, okra, onion, radicchio, radishes, salsa (1/4 cup), sea vegetables (kelp, etc.), snow peas, spinach, sprouts, squash (yellow, summer, or spaghetti), Swiss chard, tomatoes, water chestnuts, watercress, zucchini (Italian); vegetable juice (no starchy vegetables or fruit, 16oz)

AKA Seal of Approval Better Nutrition Simplified
* Low-fat or full-fat; USDA organic; Plain
** USDA organic preferred; frozen / ready to eat / dehydrated
*** USDA organic, raw/roasted/sprouted, <150mg sodium per serving
**** USDA organic preferred; Non-GMO
****** USDA organic preferred; Non-GMO; extra virgin; unrefined/mechanically refined