To become the fittest version of yourself, diet is as important as exercise. You need to make the right choices to get the best results.

Here are five quick tips for good eating habits which will help you achieve better results, faster.

Start your day right

 When you jump out of bed, start your day with a glass of not-too-cold water and add a squeeze of lemon juice.

This is effective for a few reasons:

  • Lemon is a refreshing way to kick-start your morning
  • You’re hydrating yourself first thing, instead of reaching for dehydrating coffee
  • Lemon juice is recommended by some experts as a way to improve digestion
  • You’re getting a morning dose of Vitamin C
  • Water fills your stomach and makes you less likely to overeat at breakfast


If you can, give yourself another half an hour before you eat a (healthy) breakfast. This will help you get out the door with a full stomach.


Plan ahead

 Often, eating poorly happens when you’re not prepared.

We’ve all been there! It is the end of the day, you’re starving and you know for a fact there is nothing in the fridge, so you head through the drive-through or to your favourite takeaway.

Prevent this by getting organised and stocking your fridge for the week ahead. If you hate the thought of the grocery store, set up an online account and order delivery. Most supermarkets allow you to save lists, so come up with a few simple, healthy meal ideas and add all the ingredients for a quicker shopping experience.

Cooking not your thing? There are some healthy prepared meals available that are ready for you to simply heat and eat that are a  far better alternative to junk food like McDonalds and pizza

Check out “Market Day meals”  for a healthier optioned prepared meals. Keep a few in the freezer for when you need a night off kitchen duties.


Pack your lunch 

This advice never goes out of style! As well as saving money, packing your lunch helps you stay on top of calorie consumption. It can also steer you away from impulse-buying a muffin or extra soft-drink from the cafe near work.

Salads and soup are all simple, easy to prepare lunch ideas.


Follow the Palm Eating Method

The Palm eating method was developed by my good friend Dr Damian Kristof who is a naturopath, chiropractor and wellness presenter. You can check him out by clicking here.

Click here to download the basic food plan


Find ‘treat’ alternative

  • A hot chocolate made with raw cacao powder can stave off the chocolate craving while giving you a boost of antioxidants and magnesium.
  • A handful of nuts offers a nutrient and protein boost which is far better than lollies or chips
  • Stir some vanilla protein powder into a small tub of Greek yoghurt to satisfy your sweet tooth.A simple
  • piece of fruit can ward off a sudden sugar craving.
  • Unsweetened fruit tea can be a tasty substitute for juice or soft drink.

Look around for easy ways to swap ‘bad’ with ‘good’ and make sure you have the treats you like to hand.


Find your mantra

 Sometimes going over a saying or question in your head can help support your good eating goals.

“One is need, two is greed”

“A minute on the lips… a lifetime on the hips”

“My cravings don’t control me”

“Am I really hungry?”

“Food is fuel”

“Eat food. Not too much. Mostly plants”

“What’s the healthiest choice I can make?”

and lastly my wife’s favourite, “Little pickers wear big knickers”

It can help to tape this to your fridge as a reminder to do the right thing by your body.


Carry a snack

 If you have friends who are vegan or celiac, you may notice they happily pull a snack out of their bag when there is nothing appropriate for them to munch on.

There’s nothing to stop you from forming the same habit. Grabbing an apple before you head out the door can ensure you against a snack attack which will have you heading for the treat section at the gas station. It will also give you an alternative if there is cake being passed around and you have decided not to have any.

With a little forward thinking and planning, you will be able to stay on top of your good eating intentions and work towards your weight-loss or fitness goals.


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