Food Choices: What Actually Works?

The food landscape has become a lot to take in.

A couple of decades ago, nutrition advice was pretty straightforward. Eat breakfast, lunch, and dinner. Make sure each meal includes a protein, a carb, and some vegetables. Maybe throw in a protein shake or bar if you were training hard.

And to be fair, that worked. If you were lifting weights and trying to build muscle, it gave you structure. But things have changed.

Now we are surrounded by conflicting messages. Be vegan. Be carnivore. Count your macros. Do not eat after 6pm. Only eat raw. Juice everything. Fast for sixteen hours. Eat six meals a day.

For most people living busy, real lives, this is not just overwhelming, it's unhelpful.

So What Should You Do?

Let’s strip it back to what actually supports your energy, digestion, focus, and physical health. Here are a few basics that work, no matter your routine or schedule.

Three Simple Tips for Energy, Strength, and Better Nutrition

1. Start with Water

Your body needs hydration to function well, especially after a night of sleep. Drink a full glass of water first thing in the morning. Aim for around 1.5L to 2.5L, essentially 6-8 glasses per day. Carry a bottle or have a glass before each meal if that is easier to remember. If that doesn't work for your lifestyle, then go for one large glass of water first thing in the morning.

2. Cut Back on Processed Food

Try to keep processed food to about twenty percent or less of your overall diet. Choose single ingredient snacks when possible, like an apple or a handful of nuts. If you are buying packaged food, check the label. The fewer ingredients, the better. For example, frozen chips that just contain potato and oil are a great option.

3. Make It Easier on Yourself

Have some healthy, good-quality food on hand for busy days when cooking just isn't realistic. You could keep freezer staples ready to go, like peas, fish, or chicken, or have some no-prep items like ham, smoked salmon and goat's cheese. Choose vegetables that can be washed and eaten without having to cook them like cherry tomatoes, cucumber, olives and carrots. Doing one big food shop at the start of the week saves time and reduces bad food choices, especially when you are tired.

Let It Be Simple

Eating right does not need to be perfect. It needs to feel doable. Try these steps for a week or a month and notice how your energy and focus feel. You do not need to overhaul everything at once. Just start with one step.

Be N of One - find your unique formula for healthy living.