Let’s look at how well your nutrition is performing.

When you make a change to your nutrition, assess if it’s good for you using the following checklists.

You’ll assess how your nutrition impacts your mental, emotional and physical states, along with how it impacts your cravings and how practical it is to follow.

It’s important to make sure your nutrition supports every aspect of your health, not just one. Sometimes a nutrition program can help in one area, such as weight loss, but isn’t good for your overall health. For example, you might lose weight, but then you become more irritable and unmotivated. You know you’ve found the right nutrition for you when every area of your health improves.

These mental, emotional and physical signs may or may not change with nutrition. Simply take note if whether or not these areas improve as you change your nutrition so you can better understand how food influences you.

It can take time to see the negative or positive impacts of food choice. So when you make a diet change, observe yourself over a period of time, from a few days to a few months.

Also note that if you make a dramatic diet change, such as doing a juice cleanse, you might go through a detox reaction when your symptoms appear to worsen. As your body releases toxins, you might get pimples or headaches. You might feel tired, sluggish or mentally cloudy. These symptoms generally last a few days. If they don’t subside after a week or so, then your diet change is likely causing the symptoms instead of healing.

Consult with your healthcare provider before making any nutrition or health changes, especially if you have an existing health condition or are on medications. Certain foods and supplements interfere with certain medications. Do not to go off medication without consulting with your prescribing physician.

Mental signs

  • I’m mentally sharper with clearer thinking.
  • I can think more quickly and accurately.
  • My long-term and short-term memory is better.
  • I’m less forgetful or absent-minded.
  • I’m less mistake and accident-prone.
  • It’s easier to retain and recall facts and information.
  • It’s easier to focus and concentrate.
  • It’s easier to control my behavior.
  • It’s easier to think up solutions and solve puzzles.
  • It’s easier to keep track of and be on top of things.
  • It’s easier to follow movies.
  • It’s easier to read and comprehend books.
  • It’s easier to speak and write.
  • It’s easier to learn new things.
  • It’s easier to plan, organize and navigate situations.
  • Symptoms of a cognitive disorder have improved, if it applies.

Emotional signs

  • I’m in a better mood. I feel happier and more uplifted.
  • I’m less stressed. I react more calmly to situations.
  • I feel more content and at peace.
  • It’s easier to let go and relax mentally.
  • I feel less irritated or frustrated.
  • I feel more grounded in myself and comfortable in my skin.
  • I feel more self-confident and self-empowered. I feel free to be myself.
  • I feel more motivated.
  • Feelings of anxiety, worry, insecurity, panic or nervousness have lessened.
  • Anxiety-triggered behaviors have lessened, such as overeating or skin picking.
  • Feelings of depression, hopelessness or apathy have lessened.
  • Feelings of guilt or shame have lessened.
  • Feelings of being out-of-control or powerless have lessened.
  • My mood is more stable with fewer swings or outbursts.
  • I’m more accepting and less critical toward myself and others.
  • Symptoms of a mental health disorder have improved, if it applies.

Physical signs

  • My digestion is strong.
  • I have the physical and mental energy to do what I want.
  • I feel vibrant with a wonderful sense of vitality.
  • My energy level is consistent without crashes.
  • I feel more relaxed with less tension. It’s easier to rest.
  • I feel relaxed and calm but also energized and alert at the same time.
  • I’ve lost excess weight or gained needed weight.
  • It’s easier to manage and maintain my weight.
  • I have good muscle tone.
  • I feel light, flexible and agile.
  • I have a desire to exercise and move my body.
  • My athletic abilities have improved.
  • I have good balance.
  • My skin and complexion have improved. My acne has cleared up.
  • I look younger and feel more youthful.
  • My teeth, hair and nails and stronger.
  • Cuts and bruises heal faster.
  • My immune system is stronger. I don’t get as sick as much.
  • Aches and pains, such as headaches, have lessened or gone away.
  • It’s easier to fall asleep.
  • I feel more refreshed in the morning. It’s easier to wake up.
  • It’s easier to breathe. My lungs feel stronger.
  • I have less congestion.
  • My circulation and pulse have strengthened.
  • I don’t get dizzy or lightheaded.
  • I can withstand temperature changes. I don’t get too hot or too cold.
  • I don’t have any bacterial, yeast of parasitic conditions.
  • PMS or other hormonal imbalances have lessened or gone away.
  • Allergies or food sensitivities have lessened or gone away.
  • Symptoms of my physical disorder have improved, if it applies.


  • I have fewer cravings.
  • My impulses or compulsions to eat have lessened.
  • I feel satisfied and complete after eating.
  • I don’t have a desire to eat between meals. I feel sustained.
  • I don’t feel hungry all the time.
  • It’s easier to control my behavior.


  • I enjoy this way of eating. I feel good about it.
  • I can maintain it without too much effort, even though it may have been difficult to get used to at first.
  • It’s accessible and relatively convenient.
  • It’s affordable.
  • This way of eating fits well into my lifestyle. I don’t feel I’m sacrificing or losing out on anything.


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