Tone Up International

🥗 The Modern Food Pyramid

The old food pyramid focused heavily on carbohydrates like bread and pasta.
The modern food pyramid focuses on whole, nutrient-dense foods.

Think of your plate like this:

Eat MORE of:
🥦 Vegetables
🍗 Lean proteins
🥑 Healthy fats
🍎 Fruits
🌾 Whole grains

Eat LESS of:
🍩 Sugary snacks
🍟 Fried foods
🥤 Sugary drinks
🍪 Ultra-processed foods

Your plate should look colourful and balanced.

Happy International Women’s Day to the amazing women in our Tone Up community 🌸💙

Thank you for showing up for yourselves, supporting one another, and choosing to grow stronger every day. The consistency, encouragement, and energy you bring to this space truly matter.

Today we celebrate you and the journey you’re on. Keep showing up. 🥳💪🏾

Tag a woman in the community and show her some love today 💙

Today’s Recipe “sheet-pan chicken and roasted veggies” is one of the easiest meals you can make… Very easy and nutrient filled🤭
Check the comments for the full recipe

This or That Thursday

🥣 Sugary Cereal
Often highly processed and packed with added sugars.
Quick to eat, but it may leave you hungry again not long after.

OR

🥣 Oats with Fruit & Nuts
Simple ingredients, natural fibre, and healthy fats.
More filling, more nourishing, and supports steady energy.

Both are breakfast options Uhhhh but one is healthier and keeps you satisfied longer.

Which are you choosing today?

Don’t forget to keep it simple.
Shorter ingredient✅
Familiar ingredients✅
Better choices💯

Drop one thing you’ve become more aware of this week.

The real food is usually around the edges. 👀🥦🍎
Fresh produce. Whole proteins. Simple ingredients.

The middle aisles? That’s where the long ingredient lists live.

Next time you shop, pause and ask yourself:
Is this fueling my body or just filling my cart?

Be intentional.
Your results start in the grocery store. 🛒✨

🌟 Welcome to Week 5 Of The Tone Up Ten Down Challenge! 🌟

Over the past weeks, we’ve focused on awareness which is how we eat, how we hydrate, and how food affects our bodies.
Now in Week 5, we zoom in on a skill that puts that awareness into action: *label reading.*

Week 5 Theme: Label Reading & The 5-Ingredient Rule

This week is about learning how to make smarter food choices by understanding what’s actually in your food not what the front of the package promises.

This is what we’ll cover:
• How to read ingredient lists with confidence
• What the 5-ingredient rule really means
• Spotting hidden sugars, oils, and additives
• Understanding food labels beyond marketing terms
• Making simple swaps without overcomplicating meals

If the ingredient list is short and familiar, it’s usually a better choice.
When it’s long and confusing, it’s a cue to pause.

Drop your check-ins.
Read before you eat.
Keep it simple.

Rest is productive. Take today slowly and let your body catch up.❤️

Movement can be simple, fun, and part of your day. Choose what works and let it add up.

Tell us what fun way you are moving this weekend😉

It’s Tone up Recipe Friday and today we are sharing an easy peasy recipe that you can make yourself and your family this weekend

Check the comments for the recipe

🍕 This or That Thursday

👉 Frozen Pizza
Quick and convenient, but often packed with refined carbs, excess sodium, and preservatives that don’t keep you full for long.

👉 Homemade Flatbread Pizza
Simple base, real toppings, and control over ingredients
It is lighter, more satisfying, and easier to balance.

No food is “bad.”
Some choices just support your goals better most days.

Which would you pick today?

Midweek is a good time to take stock.
Not everything you eat has to be perfect, but it should mostly be supportive.

Notice which foods keep you satisfied and steady, and which ones leave you tired or craving more. That awareness alone can change your choices.

No guilt. Just better decisions, one meal at a time.