Nutrition Basics

Stick to the basics, healthy eating can be easy!
Here are 4 boxes you can check to know if you’re eating healthy:

Maintaining a well-balanced and nutritious diet is vital for achieving optimal health and well-being. It’s often challenging to navigate the sea of dietary advice and fads, leaving many unsure about where to begin.
By incorporating these simple habits into your daily routine, you’ll be well on your way to achieving your nutrition goals.

If you’re going from 0 healthy nutritional protocols, this is where we recommend you start:

1. Four Servings of Protein per Day:

Protein is an essential macronutrient that plays a crucial role in numerous bodily functions. It aids in muscle repair and growth, supports a healthy immune system, and helps maintain healthy skin, hair, and nails. Aim to consume four servings of protein per day to meet your nutritional needs.
Good sources of protein include lean meats such as chicken, turkey, and fish. If you follow a plant-based diet, you can obtain protein from legumes like lentils and chickpeas, tofu, tempeh, nuts, and seeds. Incorporating protein-rich foods into each of your main meals can help you reach your daily target.

2. Atleast, Two Servings of Fruit:

Fruits are not only delicious but also packed with essential vitamins, minerals, and dietary fiber. They provide a natural source of sweetness while offering a wide range of health benefits. Consuming two servings of fruit per day can help improve digestion, boost your immune system, and reduce the risk of chronic diseases.

Explore the vast variety of fruits available, such as apples, oranges, berries, bananas, and melons. Remember to opt for whole fruits rather than processed or canned options, as they tend to contain added sugars and fewer nutrients. Including fruits as snacks or incorporating them into your meals will help you achieve your daily fruit goal.

3. Atleast, Two Servings of Vegetables:

Vegetables are nutritional powerhouses that should form a significant part of any healthy diet. They are rich in vitamins, minerals, antioxidants, and dietary fiber, which are essential for maintaining good health and preventing various diseases. Aim to consume two servings of vegetables per day to ensure you get an array of nutrients.

Embrace the rainbow of vegetables available to you, including leafy greens, cruciferous vegetables like broccoli and cauliflower, root vegetables like carrots and sweet potatoes, and colourful bell peppers. Consider steaming, sautéing, or roasting your vegetables to retain their nutrients and flavours. Including a side salad or vegetable stir-fry with your main meals will help you meet your vegetable target.

4. Drink Enough Water:

Staying adequately hydrated is vital for maintaining overall health and well-being. Water is essential for regulating body temperature, aiding digestion, transporting nutrients, and flushing out toxins. Ensuring you drink enough water throughout the day is a fundamental nutrition goal.
The recommended daily water intake varies depending on factors such as age, activity level, and climate. As a general guideline, aim to drink at least eight glasses (64 ounces) of water per day. Keep a water bottle with you at all times as a reminder to stay hydrated. If you find plain water boring, infuse it with fruits, herbs, or citrus slices to add a refreshing twist.

By checking off these four essential nutrition goals – you are taking significant steps towards improving your overall health.

Remember that consistency is key, and gradually incorporating these habits into your daily routine will yield long-term benefits. Don’t hesitate to reach out to an FGC coach for personalised advice and guidance on achieving your nutrition goals. Here’s to a healthier and more vibrant you!