Nutrition Made Simple

Small Changes That Make a Difference

Good nutrition doesn’t need to be complicated. You don’t need to follow the latest diet, cut out entire food groups or eat perfectly every day.

For most people, it’s about getting the basics right most of the time.

Build your meals around protein

Protein helps with muscle repair and recovery, particularly if you’re strength training or exercising regularly. It can also help you feel fuller for longer.

Try to include a source of protein with each main meal - eggs, chicken, fish, lean meat, Greek yoghurt, beans, lentils or tofu are all good options.

Don’t be afraid of carbohydrates

Carbohydrates are your body’s main source of energy and are particularly useful when you’re active.

Potatoes, rice, oats, wholegrain bread, pasta, fruit and vegetables can all form part of a healthy diet. Rather than cutting carbohydrates out, think about the quality and quantity you’re eating.

Eat plenty of fruit and vegetables

It sounds simple because it is. Adding more fruit and vegetables to your meals is one of the easiest ways to improve your diet.

You don’t have to overhaul everything overnight.

Add some berries or banana to breakfast, include salad with lunch or put an extra portion of vegetables on your dinner plate.

Drink enough water

It’s easy to overlook hydration. Being dehydrated can affect your energy, concentration and exercise performance.

Keep water nearby throughout the day and drink regularly, particularly before and after exercise.

Think consistency, not perfection

One meal isn’t going to transform your health, and one takeaway isn’t going to ruin it either.

What matters is what you do consistently over weeks, months and years.

Eat well most of the time, enjoy the foods you love and don’t make nutrition more complicated than it needs to be.

Good nutrition should support your life, not take it over.

Fergal Fitzmaurice (BSc & MN.Nutr) - Personal Trainer, Nutritionist & Pilates Instructor, Cardiff