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251K Lincoln Road

Waitakere 0610

22B Cavendish Drive

Manukau 2104

4 Aranui Road

Auckland 1060

1 Wagener Place

Auckland 1025

Healthy Eating

What is "healthy" eating?

Healthy is a tough word to define, especially when it comes to food. There's a lot of conflicting nutrition information, and experts in the field often disagree about the foods we should be eating. We're constantly bombarded with fad diets and new data telling us we're eating the wrong way, and before we even hit publish on this article, there will be no less than 100 other articles published waging war on one of your favourite foods. It's overwhelming to say the least.

The truth is that healthy isn't absolute, and there's no best food or diet for everyone. Instead of constantly searching for something to prove you're eating correctly, start thinking about healthy eating as a mindset. Just like with fitness, if you make smart decisions that are right for you, you're going to end up in a good place.

With that said, if you're just getting started and you're confused about good foods to start with, check out a very abbreviated list below. Many of these foods are nutritionally dense, meaning they provide a lot of bang for your caloric buck. Nuts, for example, are packed with healthy omega-3 fatty acids and kale contains a variety of vitamins and minerals plus fibre.

Protein

  • Chicken
  • Salmon
  • Eggs
  • Cottage cheese
  • Turkey

Carbs

  • Chicken
  • Salmon
  • Eggs
  • Cottage cheese
  • Turkey

Veggies

  • Chicken
  • Salmon
  • Eggs
  • Cottage cheese
  • Turkey

Fats

  • Chicken
  • Salmon
  • Eggs
  • Cottage cheese
  • Turkey

Understanding portion sizes

As if figuring out what to eat wasn't difficult enough, you still have to figure out how much to eat and how to measure it. For the how much, check out our article about calorie calculation. As for measurement, one of the easiest ways to determine portion sizes is attached to your body: your hands. Using hand measurement to determine portion sizes isn't a new concept, and although it's not as precise as using a calorie calculator, it's a great way to get a ballpark measurement in a fraction of the time.

We're not about to reinvent the wheel with our own fancy hand measurement system, so instead we'll direct you to the methods used by Precision Nutrition. Their calorie control guide includes step-by-step instructions for using your hands for portion control.

Moderation is key

You've probably heard this one before, but it's always worth repeating. Moderation is key. Without moderation, it doesn't matter what you decide to put into your body. Even "healthy" foods in quantities way above or below your ideal calorie intake can keep you from reaching your goals. On the flip side, making a few less than ideal nutritional choices isn't likely to halt your progress. The takeaway: don't go crazy, but don't drive yourself crazy with worry either.

Sample eating plan

If you're having a hard time figuring out what to eat and when, this template should help get you started. What you actually eat and how much will vary depending on your goals, but you'll be in a good place as long as you...

  1. Figure out a base caloric intake that's right for you

  2. Choose nutritionally dense foods that you enjoy eating

  3. Use some form of portion control

  4. Practice moderation

Wake Up

6:30am / Wake Up

Solgar VM-2000 Multivitamin

Breakfast

7:00am / Breakfast

Eggs, whole-wheat toast

Morning Snack

10:00am / Mid-morning snack

BioX Power Whey, mixed nuts

Lunch

1:00pm / Lunch

Lean meat, brown rice, veggies

Pre-Workout

4:00pm / Pre-Workout

Cellucor C4, Quest Protein Bar

Post-Workout

5:30pm / Post-Workout

BioX Power Whey

Dinner

6:00pm / Dinner

Lean meat, sweet potatoes, veggies

Pre-bed

9:00pm / Pre-bed

Nutralife Fish Oil, natural peanut/almond butter

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