Abstract: A wellness method, system and kit for preventing and delaying chronic diseases. In an embodiment, the wellness kit comprises stepped portions reduction and control plates, a water bottle, an elastic stretching band, a pedometer, a food and exercise log, wellness cards, a tape measure, and multimedia health information and instruction. The sequentially administered portion reduction and control plates are designed to control and reduce portion size consumption to a targeted portion size by using stepped portion reductions to normalize the reduced size. The water bottle provides visual indication of the number of bottles consumed while the stretching band increases flexibility and circulation by providing a variable resistance to a wide range of motion. To encourage physical activity and good nutrition a pedometer and a food and exercise log is used to record the use of the other tools in the method and kit.