Eating Healthily - Some Good Food Choices and Food Prep Tips

Eating healthily and making the right choices can sometimes feel like a mammoth task and with our busy lives it can be difficult to workout where to start and how to get organised. We have made it easier for you by summarising our food principles for feeling healthy and energised as well as some tips and tricks for food preparation on a Sunday or whatever is your day off with more time to get this done.

1)     Eat for health, vitality and energy

We always ask people to think about what they are eating so that they ask themselves how will this food support my goals of having enough energy, feeling good and supporting my overall health. 90% of your food choices should support this overall goal.

2)     Let loose a little

We get it, sometimes you would like something sweet to eat, have a night out with alcohol involved or go to a party and not to have to be focusing too much on whether you are feeding your body in the right way. We do get this and we like a night out ourselves too, but it’s the 10% of the time that we do this – not every other night.

3)     Sill make the best choice you can

So it’s a 10% occasion, we still try and support our body as best we can – make every other drink a large glass of water so you stay hydrated, Eat a decent meal so the alcohol doesn’t have an adverse effect very quickly, if it’s a buffet then fill your plate the once, eat and then move away 😊 and then hit the dance floor if there is one there or work around the room to talk to everyone you know.

4)     Our 7 Food Principles. These are what we try to keep in mind and are a simple list to help you eat in a better way.

a.      Choose some protein for every meal including plant based

b.      Include some good fats and mix them up, Extra Virgin Olive Oil, Avocado Oil, Coconut Oil

c.      Eat lots of greens and deep coloured berries,

d.      Nuts and Seeds – buy in bulk and you can freeze them and take out what you need – great in small portion for a snack on the go.

e.      Choosing carbs make them fibre full, starchy and complex, oats, veg, wholegrains and beans.

f.       Support your gut health with fermented foods, sprouted food and lots of fresh herbs and spices.

g.      When it’s not possible to control what to have, make the best choice you can and then don’t beat yourself up about choices you made, move on, life is short.

Food Preparation Tips

1)     Make a list of planned meals for the week including lunches and do the shop for those meals.

2)     Check for any needed pantry stables (tins, grains, stocks, spices, puree etc and add to list).

3)     When you cook casseroles / stews etc, do a batch, one for the fridge and the balance for the freezer;

a.      Store in portion containers or heavy duty freezer bags which will freeze flat to minimise storage

4)     Marinate your meat / fish / poultry, in spices and herbs with oil of choice & some lemon juice will help offset the impacts of the high cooking heat;

a.      Cook them on a griddle pan and finish in the oven to avoid too much frying at a high heat and to reduce the amount of oil needed.

5)     Chop Veg, store raw for dips and blanch some to almost cooked (helps preserve nutrients too) and store in the fridge until needed. Cut veg in julienne for stir frys and everything will cook really quickly.

6)     Make your choice of hummus or beetroot, sweet potato dips for work lunches. Combine with some raw veg and you have a good snack.

7)     Make weeks supply of flapjacks for breakfast, snacks and any emergencies

Read these tips and more in our new book Move Train Nourish available from all good bookshops and online at Easons link