6 simple rules for healthy eating

Good nutrition doesn’t need to be complicated
– just follow these six principles for hassle-free healthy eating. 

1- Stay hydrated

Water plays a key role in virtually every metabolic process in the body. As a result, dehydration can lead to a variety of problems, including reduced energy and concentration levels, disrupted sleep and slower recovery from injury.

To avoid these issues, aim to drink one litre of water per 25kg of your bodyweight daily – not including additional liquids such as caffeine or alcohol.

 2 – Cut back on sugar and carbs

To lose weight, you need to consume fewer calories than you burn off, and the simplest way to lower your calorie intake is to reduce your consumption of sugary snacks, fizzy drinks and carbohydrate-rich foods such as rice, bread and pasta.

Eating less of these foods will also make you less susceptible to a variety of health issues, including heart disease and diabetes.

3 – Have protein with every meal

Protein is a key component of any healthy diet. It’s very filling, which means you’re less likely to snack between meals, and it plays a crucial role in repairing and building muscle tissue after resistance workouts. But the reality is that most of us don’t eat nearly enough of it. To keep things simple, aim to include a hearty serving with every meal. Foods rich in protein include eggs, meat and fish, while dairy, nuts and legumes also contain smaller servings.

4 – Know your fats

Fat is more calorific than protein or carbohydrate, but it isn’t inherently unhealthy in moderation – provided you consume the right types.

Nutritionists’ opinions vary on saturated fats, with many studies contesting long-held assumptions about its supposed role in poor heart and cholesterol health. Meanwhile, eating the types of mono- and poly-unsaturated fats found in avocados, nuts and olive oil can actually be extremely beneficial. The key variety to avoid however is man-made trans fats – typically found in highly processed fast foods, baked goods and snacks – as these are responsible for a range of health problems, including strokes and diabetes.

5 – Eat more vegetables

Green veggies such as broccoli, asparagus and spinach are some of the most nutrient-dense foods on earth and offer myriad health benefits. As such, aim to have at least a fist-sized portion of greens with every meal. Root vegetables such as parsnips, carrots and beetroot are also very nutritious, but be wary of overindulging on carb-rich varieties such as potatoes.

Fruit is an excellent, nutrient-dense snack option, but it does contain a type of sugar called fructose. Citrus fruits such as oranges tend to be particularly high in it, while berries contain significantly less – especially strawberries and raspberries. To be on the safe side, limit your fruit intake to 1-2 servings per day.

 6 – Apply common sense

In the words of renowned strength coach Dan John, if you make a conscious effort to “eat like an adult” – i.e. cook your own meals, buy and eat real produce and avoid obviously poor food options – then you can’t go too far wrong.

What’s more, if you follow this rule, chances are you’ll end up following most of the others by default.