Eat More, Eat Some, Eat Less: Unity’s Guide to Smarter Eating

Unity Toronto
Sep 20
3 min read

At Unity, we believe nutrition should feel empowering—not confusing. That’s why we’re sharing our “Eat More, Eat Some, Eat Less” guide, designed to help you make confident, balanced food choices every day without extremes or guilt.

Why We Use the Eat More / Eat Some / Eat Less Spectrum

Forget strict “good” vs. “bad” lists. The truth is every food exists on a spectrum, and context matters. Our approach is about progress—not perfection. It meets you where you are and helps you continuously make smarter choices, whether you’re at home or out on the go. The idea: fill your plate mostly with “Eat More” foods, add “Eat Some” options in moderation, and make “Eat Less” foods an occasional treat. Over time, your body and mind both see the benefits

What to Eat More

Prioritize whole, minimally processed foods as your nutrition foundation:

Protein: Eggs, fish, shellfish, poultry, lean meats, plain Greek yogurt, tempeh, cultured cottage cheese, legumes, and some wild game.
Carbs: Beans, lentils, oats, buckwheat, quinoa, sweet potatoes, potatoes, brown/wild rice, farro, millet, corn, amaranth, barley, colorful fruits.
Fats: Extra-virgin olive oil, avocado, nuts, nut butters, seeds, olives, aged cheese, and natural peanut butter.

Eating more of these foods gives your body quality building blocks for energy, recovery, hormonal balance, improved immunity, and longevity. You’ll get more fiber, protein, vitamins, minerals, and healthy fats to keep you full and fueled throughout your day.

What to Eat Some

These foods can fit well in a balanced diet but are best in moderation:

Protein: Less lean or processed animal products (cottage cheese, medium-lean meats, tofu, Canadian bacon, deli meats, protein powders).
Carbs: White rice, couscous, granola, flavored or instant oats, milk, granola bars, crackers, pancakes, waffles, sweetened yogurts, vegetable juice.
Fats: Vegetable oils, lighter olive oil, sesame oil, coconut oil/milk, cream, fish oil, lighter cheeses, dark chocolate, trail mix.

Even some “Eat Some” foods are nutritious but can contain more sugar, salt, or fat—making it easier to overeat or lose track of portions. Enjoy, but stay mindful of your total weekly intake.

What to Eat Less

These are highly processed foods or those high in sugar, refined starch, unhealthy fats, and/or artificial additives:

Protein: Fried meats, processed deli meats, high-fat ground meats, high-mercury fish, protein bars loaded with sugar.
Carbs: Fries, chips, pastries, white bread, candy, sweetened drinks, cookies, cakes, crackers, fruit juices, sugary cereals.
Fats: Bacon, sausage, butter, margarine, processed cheese, lard, vegetable shortening, hydrogenated oils, fat-rich sauces, most fast food.

Why limit these? They spike blood sugar, drain energy, increase inflammation, and are linked to higher risk of chronic disease. Making them less frequent helps you feel (and look) your best long-term.

How to Apply the Guide

1. Progress, Not Perfection:

Start by shifting one or two “Eat Less” foods to the “Eat Some” or “Eat More” lists each week. Tiny swaps add up—like using olive oil instead of margarine, or swapping flavored yogurt for plain Greek with real berries.

2. Mix It Up:

No list here is all or nothing—everyone’s spectrum will be unique based on lifestyle, goals, and preferences. An athlete, for instance, might “eat more” white rice around training, while someone else might use fruit as their main carb.

3. Make It Visible:

Print or save Unity’s graphics on your phone for easy choices when grocery shopping or eating out.

4. Celebrate Wins:

Share your swaps and healthy meals with us on Instagram (#UnityNutrition) or at the gym!

Why This Matters

A diet focused on “Eat More” foods gives you the most nutrients with the fewest drawbacks—more fiber, protein, and healthy fats, and less added sugar, sodium, and ultra-processed oils. That means more stable energy, easier weight management, and healthier muscles, brain, and heart. Moderating the “Eat Some” and limiting “Eat Less” reduces cravings and helps you reach (and keep) your goals—one meal at a time.

Ready to level up your plate and your results? Visit our website for extra tips, recipes, and a printable version of the guide! Together, we’ll keep making healthy living simple, sustainable, and seriously delicious.