3 Rules of Good Basic Nutrition

Posted: April 16, 2008 in Articles - Nutrition, Our Services
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Photo by la tartine gourmande

I’m consistently told by people that they eat healthy.

Their bodyfat % usually tells me otherwise.

So what are my top 3 rules for getting your nutritional ass into gear? Let’s take a look…

1. Eat natural

If you couldn’t have dug it up, cut it down or caught it yourself, then chances are you can make a better food choice.

Think meat, fish, vegetables, fruits, nuts, seeds.

If it’s something that has been processed to make it, go for foods that have had relatively few processing steps i.e. olive oil = 1 step (the pressing of the olive), therefore good. Snickers = god knows how many steps, therefore eat something else.

A couple of other ways to think of this are to stick to the perimeter of the grocery store where the fresh stuff is and to avoid pretty much anything with bright, eye-catching packaging – it’s usually EVIL!!

2. Quit sugar

This kind of goes with number 1, but refined sugar is a killer. From diabetes to gut problems and a whole host of metabolic derangement conditions, sugar sucks. Get it out of your diet now.

Only drink tea or coffee with sugar? Cut down or find another drink. I had a client who drank 10 cups of tea per day, each with 2 sugars – that’s 20 teaspoons of sugar per day just from beverages.

Oh and kick your soda habit as well – apparently there are the equivalent of 12 teaspoons of sugar in 1 can of coke.

Excess sugar screws up your insulin functioning and when this goes crazy, that when you start storing fat and starting on the road to type-2 diabetes.

If you eat a lot of fruit, that can be just as bad, so make sure you get the majority of your carbs from veggies.

3. Eat enough protein and healthy fat

Nowadays most people I talVeggies!k to are scared of fat. Don’t be. Fat is your friend. Your body needs it for a whole range of jobs. Just make sure you eat the right kinds.

Stay away from processed foods and you’ll avoid the majority of trans-fats – these are man-made fats that succeed in actually stripping vitamins from your body. Not good.

You want to get the majority of your fats as monounsaturated. You can get this from olive oil, avocados, almonds, macadamia nuts and a bunch of other places if you google it.

Take a good fish oil supplement to get another dose of healthy fats, this time polyunsaturated.

Believe it or not, you can also get healthy saturated fats and a good source of this is coconut oil or coconut milk.

As for protein, eat lean sources like chicken breast or fish and aim to have one serving at each meal. Don’t be scared of eating protein, but in all honest even if you’re training hard you don’t need to go overboard.


As long as you eat clean, you’re most of the way there. The next thing to do is control your insulin by reducing sugar and carb intake whilst eating plenty of veggies. Next make sure your getting enough nutrition in the form of quality protein and good, healthy fats.

Get this far and you’ll be eating better than 90% of the population. From here on in, it’s a case of optimizing your nutritional plan to suit your lifestyle and personal needs.

If you need help designing a custom nutritional plan, sign up for our Online Personal Training Service and we’ll work with you to optimize your diet.


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