Nutrition Made Simple: Fuel Your Body Without the Fuss
Nutrition Made Simple: Carbs, Protein & Fats
Ever feel like nutrition advice is either way too complicated or just straight-up confusing? One minute, carbs are the enemy. The next, protein shakes are a must. And don’t even get me started on the “eat loads of fat” vs. “avoid fat at all costs” chat. So let’s strip it back to basics.
Protein helps build strength, balance hormones, and keeps you full. Carbs? They’re your body’s favourite energy source (yes, even bread!). And fats are essential for hormones, brain health, and overall well-being. It’s not about cutting foods out or eating ‘perfectly’ (whatever that even means). It’s about balance—having a mix of these on your plate so you feel full, fuelled, and actually enjoy your meals.
Carbohydrates: Your Body’s Energy Source
Carbs have had a bad rep for years, but they’re actually your body’s preferred fuel source. The key is choosing the right ones. Whole and complex carbs—like brown rice, wholegrain pasta, sourdough, potatoes, oats, starchy root vegetables, and fruit—give you steady energy and keep you feeling full. A good rule of thumb? Keep refined carbs (white bread, pasta, processed foods) to every now and again and focus on whole, fibre-rich options instead.
Protein: The Building Blocks of Strength
Protein isn’t just for gym heads—it’s essential for muscle recovery, hormone balance, and keeping you satisfied. Aim for 1-2 palms of protein per meal to support your energy and strength goals. Great sources include chicken, turkey, fish, eggs, Greek yoghurt, beans, lentils, and tofu. Protein powders, deli meats, and homemade burgers can be good occasional options, while fried meats, processed vegan substitutes, and protein bars should be more of an every-now-and-again thing.
Fats: Essential for Hormones & Brain Health
Fats are not the enemy! They’re actually key for hormone regulation, skin health, and brain function. Focus on whole, nutrient-dense sources like oily fish, nuts, avocado, olive oil, hummus, and dark chocolate. Enjoy things like cheese, nut butters, and full-fat dairy in moderation, and keep fried foods and processed oils as an occasional treat. A good guide? One thumb of healthy fats per meal keeps things balanced and nourishing.
What Does a Well-Balanced Plate Look Like?
A simple formula for a solid meal:
Protein: 1-2 palms
Carbs: 1-2 cupped hands
Fats: 1-2 thumbs
Veggies: As much as you like—fill half your plate!
This balance will help you feel energised, satisfied, and avoid those dreaded energy crashes.
You may need to adjust up or down, depending on your activity levels, how hungry you are and how much you are training.
Fuelling Your Workouts: What to Eat Before & After Training
Figuring out what to eat around training can feel like a minefield, but it doesn’t have to be complicated. The goal is to give your body what it needs, when it needs it.
Before a workout, if you’re eating less than an hour before, keep it light and quick to digest—think a banana, rice cakes with honey, or a cereal bar. If you have more time, go for a balance of carbs, protein, and fats, like wholegrain toast with avocado and eggs, Greek yoghurt with berries, or oats with peanut butter.
After a workout, you’ll want to replenish your energy stores and help your muscles recover. This means protein + carbs. Great options include cheese and crackers, peanut butter on toast, boiled eggs with fruit, or a protein shake with a banana. Aim to eat within 30-60 minutes post-training for the best recovery.
Intuitive Eating: Ditch the Rules, Trust Your Body
One minute you’re told to cut carbs, the next it’s all about high protein, and somehow it always circles back to guilt around food. Exhausting, right? Intuitive eating is about cutting through the noise and actually listening to your body—no more food rules, no more stress about “good” vs. “bad” foods.
Here’s what intuitive eating actually looks like:
No rigid food rules or unnecessary restrictions
Eating without guilt (yes, even the chocolate!)
Making food choices that fuel your energy and well-being
Trusting your hunger and fullness cues most of the time
Moving in a way that feels good, not as punishment
It’s a journey, not an overnight switch. Some people need extra support, and that’s okay! But if you’re tired of the dieting cycle and overthinking every meal, this could be the shift you’ve been looking for.
At the end of the day, nutrition isn’t about extremes—it’s about balance, knowledge, and making choices that make you feel your best. Keep it simple, listen to your body, and enjoy your food without the stress!
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