In today’s fast-paced world, where convenience often outweighs quality, the food we consume has a tremendous impact on our overall health and well-being. Nutrition plays a pivotal role in how we feel, perform, and age. But with the overwhelming number of choices, fad diets, and conflicting information out there, how do we make the best decisions for our bodies?
This guide will break down 10 essential principles of nutrition to help you cut through the noise, avoid common dietary pitfalls, and create a balanced, sustainable approach to healthy eating.
1. Avoid Processed Foods as Much as Possible
Processed foods are often high in unhealthy fats, sugars, preservatives, and artificial ingredients. These products typically undergo extensive processing that strips them of natural nutrients, leaving behind empty calories that contribute to weight gain, inflammation, and increased risk of chronic diseases like heart disease and diabetes.
A study published in The BMJ highlighted that people who consume a diet rich in ultra-processed foods have a greater risk of all-cause mortality. By choosing whole, unprocessed foods, you get the benefit of natural nutrients like fibre, antioxidants, and vitamins, which promote long-term health.
Key Takeaway: Aim to minimise or avoid processed foods, opting instead for whole, nutrient-dense options like fresh vegetables, fruits, whole grains, and unprocessed proteins.
2. Avoid Foods with Ingredients You Can’t Pronounce
If a food product’s ingredient list looks more like a chemistry lesson, it’s best to avoid it. Ingredients that are difficult to pronounce or unfamiliar are often artificial additives, preservatives, or chemicals. These compounds can negatively impact digestion, hormonal balance (including endocrine disruption), and even long-term health.
Research has shown that a diet rich in whole, natural foods can reduce the risk of chronic diseases and support optimal health. Opting for foods with simple, recognizable ingredients ensures you’re fuelling your body with nutrients it can easily process and utilize.
Key Takeaway: Choose foods made from familiar, natural ingredients to avoid harmful additives and ensure your diet remains clean and nutritious.
3. Eat High Protein
Protein is an essential macronutrient that supports muscle growth, tissue repair, and immune function. A high-protein diet can help you feel fuller for longer, making it easier to manage your weight and reduce cravings. Additionally, protein has a thermogenic effect, meaning it requires more energy to digest, which can help increase metabolism and support fat loss.
Research shows that diets higher in protein are associated with better weight control, improved muscle mass, and enhanced metabolic health. High-protein foods include lean meats, fish, eggs, beans, and nuts.
Key Takeaway: Prioritise protein-rich foods in your diet to support muscle maintenance, boost metabolism, and promote overall health.
4. Eat High Fat (The Healthy Kind)
The idea that dietary fat is harmful has been debunked by modern nutrition science. Healthy fats, especially unsaturated fats found in foods like avocados, nuts, seeds, and olive oil, are critical for brain health, hormone production, and absorption of essential vitamins. These fats also reduce inflammation and improve heart health.
In a study published in The Lancet, researchers found that individuals consuming more healthy fats had a lower risk of cardiovascular disease compared to those on low-fat diets. Avoiding trans fats and processed oils is still key, but embracing healthy fats is crucial for optimal health.
Key Takeaway: Focus on incorporating healthy fats from sources like olive oil, avocados, and nuts, which support heart health and reduce inflammation.
5. Keep Carbohydrates Low – Focus on Fruits and Vegetables
Carbohydrates, especially refined carbs, can lead to spikes in blood sugar, energy crashes, and weight gain. Instead of relying on refined carbs like white bread, pasta, and sugary snacks, focus on nutrient-dense carbs from fruits and vegetables, which are rich in fibre, vitamins, and minerals.
A study from The New England Journal of Medicine revealed that low-carbohydrate diets are more effective for weight loss and glycaemic control compared to low-fat diets. Limiting your carbohydrate intake to fruits and vegetables helps stabilize blood sugar levels and promotes steady energy throughout the day.
Key Takeaway: Prioritise carbohydrates from low-sugar fruits and vegetables to stabilize blood sugar and fuel your body with essential nutrients.
6. Eat Organic and Locally Sourced Foods When Possible
Organic foods are grown without synthetic pesticides, GMOs, or artificial fertilizers, which can help reduce your exposure to harmful chemicals. In addition, locally sourced foods are often fresher and more nutrient-dense, as they don’t require long transportation or storage times.
Studies have suggested that organic foods may have higher levels of certain antioxidants and nutrients. One such study published in JAMA Internal Medicine found that those who consumed more organic foods had a lower risk of developing cancer. By eating organic and local, you can support both your health, your local community and the environment.
Key Takeaway: When possible, choose organic and locally sourced foods to reduce pesticide exposure and enjoy fresher, nutrient-rich meals.
7. Make Your Meals Out of Whole Foods (Single Ingredient)
Whole foods, like fruits, vegetables, whole grains, and unprocessed meats, provide your body with the essential nutrients it needs without any of the harmful additives found in processed options. Whole foods are packed with vitamins, minerals, fibre, and antioxidants that promote overall well-being and reduce the risk of chronic disease.
A diet based on whole foods is associated with improved heart health, lower inflammation, and better digestion. It’s one of the simplest yet most powerful strategies for maintaining long-term health.
Key Takeaway: Build your meals around whole, single-ingredient foods to nourish your body and avoid the harmful effects of processed foods.
8. Intermittent Fasting: Eat in an 8-Hour Window
Intermittent fasting is a dietary approach where you cycle between periods of eating and fasting. The most popular method is eating within a 8-hour window and fasting for the remaining 16 hours of the day. This can help regulate your body’s natural rhythms, improve digestion, and support weight loss.
Studies have shown that intermittent fasting may help reduce insulin resistance, promote fat loss, and enhance cellular repair processes like autophagy. A 8-hour fasting window also aligns well with your body’s natural circadian rhythms, making it easier to sustain. If you don't buy into any of this science then, at the very least, intermittent fasting is a fantastic way of maintaining calorie control.
Key Takeaway: Consider adopting intermittent fasting by eating within a 8-hour window to support metabolic health, weight management, and digestion.
9. Salt is Not the Enemy: Use High-Quality Sea Salt or Himalayan Salt
Salt has long been vilified for its role in raising blood pressure, but not all salts are the same. High-quality sea salts, such as Himalayan pink salt and Celtic sea salt, contain essential trace minerals like magnesium and potassium that are beneficial for health. These minerals can help balance electrolytes (for improved hydration), support nerve function, and improve overall well-being.
A study from the American Journal of Medicine found that moderate salt intake is associated with better cardiovascular outcomes compared to extremely low or high salt consumption. While it’s important not to overconsume salt, using high-quality, mineral-rich salts in moderation can be beneficial.
Key Takeaway: Salt in moderation is not harmful. Choose high-quality sea salts that provide essential trace minerals to support health.
10. Seek Out Superfoods in the Right Quantities
Superfoods are nutrient-dense foods packed with vitamins, antioxidants, and healthy fats. Blueberries, local honey, nuts, seeds, and leafy greens are all examples of foods that deliver exceptional health benefits in small servings. For example, blueberries are high in antioxidants that protect cells from oxidative stress, while local honey has immune-boosting and anti-inflammatory properties.
While superfoods are a great addition to any diet, balance is essential. Incorporating a variety of superfoods in appropriate amounts ensures you get a broad range of nutrients without over-relying on any one food.
Key Takeaway: Include superfoods like blueberries, nuts, and local honey in moderation to boost your nutrient intake and protect your body from oxidative stress.
Example Day Of Eating
Here’s an example of a day of eating within an 8-hour intermittent fasting window (following the IF model), while incorporating all the principles of healthy nutrition outlined above. The eating window is from 12 PM (noon) to 8 PM, leaving 16 hours of fasting.
12:00 PM – Lunch: Grilled Chicken Salad with Olive Oil and Lemon Dressing
Ingredients:
1 organic, free-range chicken breast
2 cups mixed leafy greens (spinach, kale, arugula)
1 sliced cucumber
1 sliced bell pepper
1 tbsp pumpkin seeds (for added crunch and healthy fats)
2 tbsp extra virgin olive oil
Juice of ½ lemon
Sea salt and pepper (use Himalayan or Celtic sea salt)
Instructions:
Grill the chicken breast and slice it into strips.
Toss the mixed greens, cucumber, and bell pepper in a bowl.
Top the salad with grilled chicken, pumpkin seeds, and the olive oil and lemon dressing.
Season with sea salt and pepper to taste.
Nutrition Notes: This salad is a perfect balance of high-quality protein, healthy fats, and nutrient-dense vegetables. The olive oil provides essential fats while the chicken gives you a lean source of protein. It’s packed with vitamins, fibre, and minerals while keeping carbohydrates low.
2:30 PM – Snack: Mixed Nuts and Fresh Berries
Ingredients:
¼ cup raw mixed nuts (almonds, walnuts, and cashews)
½ cup organic blueberries or raspberries
Nutrition Notes: This snack provides a mix of healthy fats, a small amount of protein, and antioxidants from the berries. The nuts help keep you satiated, while the berries offer a low-carb source of fibre and vitamins.
5:00 PM – Dinner: Pan-Seared Salmon with Steamed Broccoli and Cauliflower
Ingredients:
1 wild-caught salmon fillet
1 tbsp coconut oil or ghee
1 cup steamed broccoli
1 cup steamed cauliflower
Sea salt and pepper (Himalayan or Celtic salt)
A squeeze of fresh lemon juice
Instructions:
Heat the coconut oil or ghee in a pan and sear the salmon on both sides until golden and cooked through (about 4-5 minutes per side).
Steam the broccoli and cauliflower until tender, and drizzle with olive oil or butter if desired.
Serve the salmon with the steamed vegetables, adding lemon juice and sea salt for flavour.
Nutrition Notes: This meal offers a rich source of omega-3 fatty acids from the salmon, promoting heart and brain health. The broccoli and cauliflower are low-carb, high-fibre vegetables packed with antioxidants, vitamins, and minerals.
7:30 PM – Snack/Dessert: Greek Yogurt with Local Honey and Walnuts
Ingredients:
½ cup full-fat organic Greek yogurt
1 tsp local raw honey
1 tbsp chopped walnuts
Optional: A sprinkle of cinnamon for flavour
Instructions:
Top the Greek yogurt with honey, walnuts, and cinnamon if desired.
Nutrition Notes: This snack provides healthy fats from walnuts, probiotics from Greek yogurt (important for gut health), and a natural sweetener from local honey, which offers anti-inflammatory and immune-boosting properties. It’s a satisfying but light way to end the day within your eating window.
Fasting Window: 8:00 PM – 12:00 PM (next day)
By consuming your last meal at 7:30 PM, you begin your fasting period until 12:00 PM the following day. During the fasting window, you can drink water, herbal teas, or black coffee, but avoid any caloric intake to ensure you remain in a fasted state.
Summary of the Day
Lunch (12:00 PM): Grilled chicken salad with leafy greens, olive oil, and lemon dressing.
Snack (2:30 PM): Mixed nuts and fresh berries.
Dinner (5:00 PM): Pan-seared salmon with steamed broccoli and cauliflower.
Snack/Dessert (7:30 PM): Greek yogurt with local honey and walnuts.
This eating plan adheres to all 10 key nutritional principles, promoting high-protein, healthy fats, and nutrient-rich meals while avoiding processed foods, excess carbs, and artificial ingredients. The 8-hour eating window helps regulate digestion, support metabolism, and allow your body to rest and repair during the fasting period.
Conclusion: The 80:20 Rule – Balance is Key
While following these nutritional principles will significantly improve your health, it’s important to keep things flexible and sustainable. The 80:20 (or 90:10) rule allows you to maintain a healthy diet 80-90% of the time while still enjoying occasional indulgences or social meals guilt-free for the remaining 10-20%.
Life is about balance, and enjoying the occasional treat won’t derail your progress. In fact, maintaining this flexibility can help you stick to your nutritional goals in the long run, making it easier to sustain a healthy, fulfilling lifestyle.
By adopting these principles, you’ll give your body the nutrients it needs to thrive while allowing yourself the space to enjoy life’s pleasures. Health isn’t about perfection— it’s about creating long-term habits that lead to overall wellness.
Looking For A Nutrition Program that Suits You?
Check out these comprehensive nutrition programs, available on my website:
Both are high fat, low carbohydrate diets that use the IF principles within an 8 hour window and help you create sustainable eating habits that will improve your overall health, fitness and wellbeing.
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