Most nutrition problems I see in clients over 50 are not knowledge problems. They are decision problems: too many food choices made too late in the day, while tired and under time pressure.
The fix is to reduce the number of live decisions. A small set of defaults — meals you can repeat, order easily or throw together in ten minutes — removes the improvisation that causes most of the drift.
Practical defaults
- A protein-anchored default for every meal you regularly eat away from home.
- Two or three evening meals you can cook without planning.
- A plan for how you eat away from home, settled before you leave the house.
None of this needs a restrictive diet. It needs the ordinary version of your week to be good enough that the occasional exception does not matter.
- Design
- Simplicity