Fuel Your Life with Balance: Everyday Nutrition Made Simple

No matter who you are—an athlete, a busy professional, or someone striving for a healthier lifestyle—what you everyday nutrition matters. The choices you make fuel your body, impact your energy levels, and support your overall well-being. Are you eating the right amount? Are you getting the right balance of carbohydrates, protein, and fat? Spoiler alert: fat is good for you, and you won’t gain weight simply by including healthy fats in your diet.

With decades of experience in fitness and coaching, I’ve learned that the fundamentals of good nutrition don’t need to be complicated. Here are my Five Simple Rules for Everyday Nutrition that anyone can follow:

1. Track What You Eat

Spend a week journaling your meals to see patterns in what and how much you eat.

  • This helps you stay accountable and reveals imbalances, such as too many carbs and not enough protein or fat.
  • Tools like MyFitnessPal make tracking easy and even break down macronutrients for you.
  • Aim for a balanced intake. A common guideline is the Zone Diet ratio: 40% carbohydrates, 30% protein, and 30% fat. Experiment to see what works best for you!

2. Prioritize Post-Workout Nutrition

If you work out, what you eat after exercise is critical for recovery.

  • Within 30 minutes of your workout, consume a mix of protein and carbohydrates. A protein shake with a piece of fruit works well.
  • Follow the 2:1 to 4:1 ratio of carbs to protein for optimal recovery. For example, aim for 0.8-1.2g of carbs and 0.3-0.4g of protein per kg of body weight (Source: NSCA’s Guide to Sports and Exercise Nutrition).
  • Eat a full meal about an hour after your post-workout snack to keep your body fueled.

3. Think of Food as Fuel

Your body is like a car: give it the right fuel to run efficiently.

  • Choose high-quality “premium” foods like lean meats, vegetables, whole grains, and healthy fats instead of “junk fuel” like fried foods, sugary snacks, or overly processed meals.
  • Treats are okay in moderation! Indulge occasionally—think of it as an 80/20 balance: 80% nutrient-dense foods, 20% indulgent foods.

4. Embrace Healthy Fats

If you’re constantly craving sweets, your body might need more fat or calories overall.

  • Add good fats to your diet, such as:
    • Avocados
    • Nuts (walnuts, almonds, macadamia nuts)
    • Olive oil and olives
    • Fish oils (capsules or liquid)
    • Eggs
    • Bacon (yes, in moderation!)
  • Craving chocolate? Try 80% dark chocolate for a naturally sweet and satisfying treat.

5. Consult an Expert

Sometimes, you need professional guidance to fine-tune your nutrition.

  • A registered dietitian or nutrition coach can analyze your food journal and provide tailored advice based on your needs.
  • Investing in expert advice can make a huge difference, whether you’re focusing on everyday health or specific fitness goals.
  • Accountability partners, like coaches, also help keep you consistent and motivated.

Final Thoughts
Nutrition is the foundation of a healthy lifestyle. Whether you’re training for a race or simply aiming to feel better every day, small, consistent changes can lead to lasting results.

Disclaimer: While I’m not a registered dietitian, I’ve spent over 20 years studying, experimenting, and working with experts in the field of nutrition and fitness. My tips are based on research, personal experience, and practical application.

Take it one meal, one choice at a time—you’ve got this!

Interested in my 1:1 Coaching? Apply HERE and check what else I offer HERE!