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Nutrition Success: Breaking Down The Basics

You might not be a nutrition expert but your body doesn't need to know that. Get a grasp on holistic health and set yourself up for success by keeping these few things in mind next time mealtime rolls around. We’ve compiled some simple easy to digest tips to break down the basics of good nutrition.

 

Start listening

Your body is working FOR you, NOT against you. The human body runs like an intricate machine and we often forget to give it credit for doing so. The way our bodies use nutrients is one of our most basic means of survival. It shapes everything from our physical performance to mental wellbeing. These days, as people have gotten busier and busier, we tend to forget just how important it is to fill our bodies with the right fuel.

 

Before you jump into the kitchen or walk down the grocery aisle, I want you to stop, and listen to your body. Were you hungry last time you ate? Or were you just bored? So often we eat because we think we should. It’s become a habit, its enjoyable, and it’s something to do. The first step to better nutrition Melbourne is to tune into your body. It will tell you what you need to eat, when to eat it, and exactly when to stop. Following these built in prompts will set up a healthy relationship with eating that’s only going to ensure your body does its job more efficiently. This step is the easiest place to start and the quickest in terms of reward. Listen to your body and you’ll be catering to its every need without even realising it. 

 

Sort out your servings

 

Now that you’re listening it’s time to start responding. The main thing we notice is that people don't even realise how far over recommended serving sizes they tend to go. Have a look at the foods you eat. Does the size you would dish out for yourself match the one on the back of the box? 

 

If you find that following the guidelines just doesn’t fill you up, there’s a few other things you can do to straighten out your servings. A great way to fill yourself up is to have 2 servings of veggies with every main meal. I promise this isn’t as dramatic as you think. In reality this can look like: 


Breakfast: An omelette with tomatoes and mushrooms, served with a side of spinach 


Lunch: A chicken wrap with lettuce, tomato, carrots, and avo


Dinner: Salmon served with some roast veggies or Asian greens


The other thing you want to see on your plate is protein. Having a protein source at every meal helps you stay satisfied between meals and will promote muscle gain when you hit the gym. This can look like:


Lean Meats, Fish, and Poultry

Eggs 

Legumes: Chickpeas, Kidney Beans, Lentils

Seeds and Nuts 

Tofu


Healthy habits


Nutrition looks different to everyone. Each individual has different needs to cater to. It’s also important to remember that everyone has a certain set of preferences too. Let’s start with the meat eaters. How much is too much? The most common issue with meat consumption is actually OVER consumption. These days people are led to believe they have to consume meat every day and at most meals. This isn't necessarily the case. On one hand, meat is a great way to get a big hit of key nutrients in one go. On the other hand, filling up on large servings of meat lessons the space for veggies and other good stuff. Spice up your repertoire by integrating some of the protein rich alternatives we listed above. 


The other thing to remember is the correct serving size when it comes to meat. Many are surprised to find out that all we actually need in one serve lies in the palm of our hands, literally. So it might be time to swap out that plate sized Parma for a palm sized portion instead. 


For those of you with snack habits there's a simple way to beat them. Satisfy the urge to snack by choosing healthier options. Snack on fruits instead of your usual guilty go to. An apple will give you healthy carbohydrates and natural sugars that a Tim tam or packet of chips can’t.