We're all aware of how important healthy eating is, especially when leading an active lifestyle. That said, when life gets in the way (work, childcare, finances and everything in between), it can often feel like we've forgotten how to eat well. In this guide, we cover the basics of healthy eating, cooking and snacking, along with tips and tricks to help you stay on track with your healthy eating goals, even when times get tough.
Why Is Healthy Eating Important?
A healthy diet is a key foundation for a healthy life. Once you figure out what healthy eating looks like for you, you will soon notice benefits such as:
- Better physical performance
- A strengthened immune system
- Improved digestion
- A healthy body weight
As well as supporting our physical health, eating well can have a positive effect on our overall mental wellbeing too.
Healthy Eating in Balance: Macronutrients and Micronutrients
An important part of healthy eating is the balance between macronutrients (carbohydrates, proteins and fats) and micronutrients (vitamins, minerals and trace elements). For a more in-depth look at this topic, check out our blog: what exactly are calories, macros and micros?
Carbohydrates
These important macros are the main source of energy for our bodies. Include whole grains and high-fibre foods like wholemeal bread, oatmeal and quinoa in your diet for a long-lasting energy supply.
From our Food Series:
- Ultra Fine Oats, ideal for an easy, quick and healthy breakfast.
Proteins
Proteins are essential for building and maintaining muscle. Foods like eggs, soya beans, lean meat, fish, pulses and dairy products are great sources of protein and easy to fit into any healthy eating plan. You can also use whey protein or vegan protein supplements, as well as protein bars and snacks, to help meet your protein needs.
Our top 3 protein products:
- Whey Perfection: 22g protein per serving, available in more than 20 delicious flavours.
- Isolate Perfection: under 100 calories with a full 23g of protein per serving.
- Perfection Bar Deluxe: our tastiest protein bar, low in sugar and with 20g of protein per bar.
Fats
Fats often have a bad reputation, but it all depends on what kind of fats you consume and in what quantities. A distinction is made between saturated and unsaturated fatty acids.
Saturated fats are mainly found in animal products such as meat, butter or cream.
Unsaturated fats are primarily found in plant products such as avocados, nuts and seeds or olive oil. These are much healthier than saturated fats, as they help the body absorb fat-soluble vitamins.
Vitamins & Minerals
Vitamins and minerals are necessary for a whole range of bodily functions. Vitamins A, B12 and zinc, for example, contribute to the normal function of the immune system. A varied diet rich in fruits and vegetables helps meet your daily needs for these important nutrients. If you find it difficult to include certain vitamins in your diet, you can always turn to vitamin supplements.
Healthy Eating in the Kitchen: Tips & Tricks
We know how tempting it can be to heat up a ready meal or order from your favourite pizza place after a long, busy day when the last thing you want to do is cook. That being said, when you cook at home, you know exactly what is going into your meal, and with the right recipes it can be quick and fun. With these tips, you can easily create healthy and delicious meals in your own kitchen.
Use fresh ingredients
Fresh fruit and vegetables and lean meat or fish are the basics of healthy eating. Use as many fresh, unprocessed ingredients as possible in your cooking to ensure your meals are rich in nutrients and free from artificial additives. Healthy and fresh ingredients can often seem expensive, but you can create a delicious, nutritious meal on a smaller budget too. For tips on eating healthy on a budget, check out this article: tips for a healthy shopping list on a budget.
Cook with healthy fats
As mentioned above, unsaturated fats come from foods like olive oil, coconut oil or avocado oil, all of which you can use for cooking. Try to avoid trans fats when eating healthy. These are found in most processed foods.
Flavour with herbs and spices
Use herbs and spices to enhance the taste and flavour of your meals rather than reaching for extra salt or sugar. Herbs such as basil or parsley, and spices such as cinnamon or turmeric, are not only delicious but also rich in vitamins and minerals. Perfect for those healthy eating goals.
Cook in company
If you regularly lack the motivation to cook fresh meals, friends and family can be a great help. Cooking together is fun and a great motivator to stick to your healthy eating routine.
Feel like cooking healthy, but not sure where to start? Find some delicious inspiration on our recipes page.
Healthy Eating in a Stressful Everyday Life
A lack of time and motivation often seems to get in the way of healthy eating. When we are stressed or always on the go, it is easy to grab some fast food or a takeaway. Here are our top tips on how to keep eating healthy, even when you are working extra hours, looking after the kids alone, or just feeling a little overwhelmed.
Meal prep
Preparing and planning your meals ensures you always have healthy, nutritious meals on hand, even when you are short on time. Take Sunday evening to plan and prepare your meals for the next few days, then enjoy peace of mind throughout the working week. You will always have a healthy meal ready to heat in just a few minutes.
If you need more tips and tricks for successful meal prepping, our article: how to meal prep: tips, ideas & recipes has you covered.
Stock up on healthy snacks
A big obstacle in a healthy diet is often sugary snacks. Of course, snacks are perfect for in-between meals, so pack some tasty and mindful options to make sure you are covered when hunger strikes.
Our top picks:
Healthy Eating & Drinking
It is not only what we eat that matters. What we drink plays a huge part in living a health-conscious lifestyle. Staying hydrated and avoiding sugary drinks is key. The next time you are looking for a delicious thirst quencher other than water, try one of the below.
Unsweetened tea
Green, black or herbal teas are delicious alternatives to sugary iced teas or soft drinks. Brew for a few minutes, leave to cool and pop it in the fridge. Give it a few hours to get nice and fresh, serve over ice and enjoy.
Smoothies
Homemade smoothies made from fresh fruit, vegetables and a base liquid like water, unsweetened almond milk or yoghurt can be a nutritious and delicious addition to a healthy and balanced diet.
FAQ: Healthy Eating
What are the basics of healthy eating?
Healthy eating is about finding a good balance between macronutrients (carbohydrates, protein and fats) and micronutrients (vitamins and minerals), while focusing on fresh, minimally processed ingredients such as fruit, vegetables, whole grains, lean protein and healthy fats.
How can I eat healthy on a busy schedule?
Meal prepping is one of the most effective ways to eat healthy when you are short on time. Planning and preparing meals in advance, and keeping healthy snacks on hand, makes it much easier to stay on track during busy weeks.
Are supplements necessary for healthy eating?
Supplements are not essential, but they can be a useful addition if you find it difficult to get certain nutrients, like protein or specific vitamins, from food alone. A varied, balanced diet should always come first.
What should I drink besides water for a healthy diet?
Unsweetened tea and homemade smoothies made with fresh fruit, vegetables and a base liquid like water, unsweetened almond milk or yoghurt are great alternatives to sugary drinks.
Healthy eating does not have to be a chore. By using simple tricks like planning meals in advance and choosing healthy snacks, you can find a good, sustainable balance and make sure you are getting the nutrients you need to support your body and your goals.
Follow us on Instagram for more tips from our team, or explore our Nutrition Advice, Recipes and Workouts blogs for more inspiration.
