From Your Plate to Your First 5K: Fueling a Healthier Life

Tuesday, October 20, 2026

Hi friends,

On Sunday, we shared a little laughter. Today, let’s get back to the health part of Doggone Healthy Choices—and something we can work on at our very next meal.

I recently heard a discussion on Newsmax about how few Americans eat enough fruits and vegetables. That got me thinking about my own plate and the changes I’m working on. This is not the first time I’ve heard or possibly you heard this….as a health coach I’ve heard prominent medical doctors talk about this topic.

Here’s some perspective: a CDC report published in 2022, using 2019 survey data, found that only about 12% of U.S. adults met fruit recommendations and 10% met vegetable recommendations. Those are separate measurements, but both point to plenty of room for improvement.

How can we make those foods a more regular—and enjoyable—part of our day?

Health involves more than what we eat. Genetics, age, sleep, stress, health conditions, and access to nutritious food all matter. Our bodies also change throughout life. For women, menopause can bring changes in body-fat distribution and make weight management more challenging. Men experience changes with aging, too. Comparing ourselves with our younger selves—or someone else’s body—doesn’t tell the whole story.

We can still work with the body we have today: nourish it, move it, and give it time to recover.

For me, that means putting more vegetables into my meals while still including protein, carbohydrates, and healthy fats. I eat vegan, so my examples come from plants, but the idea of building a varied, balanced meal applies broadly.

Here are some foods to bring to the table:

Food category

Plant-based examples

Vegetables

Broccoli, cauliflower, carrots, leafy greens, peppers

Fruit

Apples, bananas, berries, oranges

Protein-rich foods

Tofu, tempeh, lentils, black beans, edamame

Grains and starchy foods

Oats, brown rice, whole-grain bread, potatoes, corn

Sources of unsaturated fats

Walnuts, seeds, avocado, olive oil

These categories overlap. Beans provide protein and carbohydrates. Fruit contains carbohydrates and fiber. Nuts supply fat along with some protein. Fiber itself is a type of carbohydrate.

That’s why I don’t want us to become afraid of the word “carbs.” Oatmeal, lentils, and an apple bring different nutritional benefits than soda or candy. Choosing more whole grains, beans, fruits, and vegetables helps us get fiber and other nutrients. White rice can still fit into a balanced meal; it simply has less fiber than brown rice.

Fats deserve some attention, too. Unsaturated fats from foods such as walnuts, seeds, and avocado are useful choices. Replacing saturated fats—found in foods such as butter, fatty meats, and coconut oil—with unsaturated fats can support heart health. “Plant-based” doesn’t automatically mean low in saturated fat, so labels still matter. (heart.org

The goal is a pattern we can maintain, with variety and portions that meet our needs.

That brings me to a tool I’m using:

Autumn Calabrese’s Portion Fix containers

Yes, we must give Autumn a shout out and huge kudos here, also a fellow IIN graduate. The color-coded containers help make portions visible: green for vegetables, purple for fruit, red for protein, yellow for carbohydrates, blue for healthy fats, and orange for seeds and dressings, with teaspoons used for oils and nut butters. Specific food assignments depend on the program’s food list, including its vegan guidance.

I’m also using my digital scale to learn more about the amounts I’m serving. These are tools for awareness. Everyone’s needs differ, and you don’t need special containers to begin making thoughtful choices.

A meal I can look forward to might include plenty of vegetables, tofu or beans, a portion of rice or potato, and a creamy sauce made with silken tofu. Healthy eating should taste good, too!

And what are we fueling ourselves for?

Maybe your goal is to feel stronger during everyday activities. Maybe it’s building muscle, improving endurance, or training for your first 5K.

A 5K is about 3.1 miles. You can walk it, jog it, run it, or combine all three. You might aim for an age-group award—or simply enjoy reaching the finish line. Choose an event whose rules and time limits fit your pace.

Start with activity you can manage comfortably, build gradually, and make room for strength work and recovery. You don’t have to begin at someone else’s finish line.

Of course, my favorite walking and running partner is Freedom. If your dog is suited to the activity, sharing those miles can be a wonderful part of your routine. Build around both your abilities, and check an event’s dog policy before making plans.

Our upcoming 5K fundraiser gives those steps another purpose: supporting Paws of War. Its work includes rescuing animals and training service dogs to help veterans and first responders, along with other support for military families and their animals. As a veteran and an animal lover, that mission is close to my heart.

If you’re able, please consider contributing $5, $10, or whatever fits your budget. Sharing our fundraiser is another way to help.

For today, choose one manageable step: add a vegetable to dinner, include a protein-rich food, or make time for a walk.

Tomorrow, we’ll build on that foundation and talk more about putting movement into a routine that works for you.

If your already part of our team share the link with a friend or family member and ask them to join us on this happy and healthy journey with their dog along their side.

Until tomorrow, have a happy and healthy tail-wagging day,

Pam and Freedom