WILD 5 Practice
Man and woman shopping for fresh produce

We really are what we eat.

There is vast evidence to show that what we eat has a big effect on our physical and mental health. Eating a healthy, balanced diet can help you:

  • Lower your chance of health problems, such as heart disease, high blood pressure, and diabetes
  • Keep a healthy weight, which protects your muscles and joints
  • Have lower levels of inflammation
  • Have more energy and feel better overall

How do I kick-start my nutrition?  

The goal is to log everything you eat and drink each day for 30 days in a food journal. That includes your meals, snacks, and drinks (including alcohol). 

Why is a food journal helpful?

With a food journal, you simply make a list of what you eat and drink. This is a great way to be mindfully aware of what you’re eating and drinking every day. By keeping track of what you take in, you’re no longer engaging in “mindless eating.” Mindful eating and drinking are at the heart of this practice and will help you make healthier choices.

How to keep a food journal:

You may choose to use a notebook or an electronic log - either one is fine. Remember, you only need to log what you eat or drink (including alcohol). Keeping track of nutritional information, such as calories, isn't necessary unless you want to.

If you choose to keep an electronic log, there are many food journal apps online, so feel free to explore different options.

Please be aware that if you have an eating disorder or similar concerns, keeping a food journal may not be advised. Please consult with your healthcare provider to determine what's best for you medically. You can still participate in the WILD 5 journey without keeping a food journal.

Should I follow a certain meal plan or diet?

WILD 5 doesn't require you to follow a certain meal plan or diet.

However, if you’re in search of a healthy diet that is supported by data, the MIND diet, which is outlined below, is an excellent option.

The MIND diet


If you choose to follow the MIND diet, please note:

  1. If you’re vegan or vegetarian, you don’t have to eat protein from animal sources. Simply use the parts of the MIND diet that work for you.
  2. If you don’t drink alcohol, are in recovery, or are underage, please disregard the recommendation to drink one glass of wine per day.

Resources to help you kick-start your nutrition:

If you’re new to the practice of mindful eating, we suggest you listen to Mindful Moment with a Raisin, which introduces the practice of mindful eating. 

What might keep you from logging your nutrition choices?

Lack of time

Take the time to log your meals, snacks, and drinks (including alcohol) throughout the day instead of waiting until bedtime to complete your log. Keep up the practice, and it will get easier as you go along.

If you miss a day or two of logging your food and drinks, simply mark those days as a “No” when you do your daily tracking.


Perfection is not the goal.

Be kind to yourself as you begin making these changes. Change can be challenging. If you miss a day or two, shake it off, regroup, and keep going!