5 Universal Principles of Good Nutrition for Building a Healthy Body

Sasha Dulics

7/17/20232 min read

poached egg with vegetables and tomatoes on blue plate
poached egg with vegetables and tomatoes on blue plate

Achieving a healthy body goes beyond vague notions; it requires practical strategies rooted in scientific principles. In this blog post, we will delve into five actionable principles of good nutrition that will empower you to make informed choices for your health and fitness journey. From understanding calorie balance to optimising sleep, I'll provide you with specific tips and insights to apply in your daily life.

  1. Calorie Balance: Fuelling Your Body Effectively

    Achieving fat loss or muscle gain relies on the principle of calorie balance – the equilibrium between the calories you consume and the calories you expend. To manage your weight effectively, it's important to be mindful of this balance. For example, if your goal is to lose fat, aim for a moderate calorie deficit by consuming slightly fewer calories than your body needs. On the other hand, if you're looking to gain muscle, consider a slight calorie surplus to support muscle growth. Consulting with a nutrition professional can help determine the right calorie range based on your specific goals and body composition.

  2. The Power of Plant-Based Nutrition:

    A diet rich in fruits and vegetables offers protection against chronic diseases such as cardiovascular conditions, type 2 diabetes, certain cancers, and age-related macular degeneration. These nutrient-packed foods provide antioxidants, fiber, vitamins, and minerals that support overall health. They also aid in weight management and promote weight loss due to their low calorie and high fibre content. By incorporating a colourful array of fruits and vegetables into your meals, you can nourish your body, prevent diseases, and achieve your weight loss goals.

  3. Prioritising Restful Sleep for Optimal Health:

    Quality sleep plays a crucial role in your dietary choices and overall well-being. Lack of sleep disrupts hunger-regulating hormones, leading to increased cravings and a greater tendency to consume unhealthy foods. To improve sleep quality, establish a consistent sleep schedule, create a calming bedtime routine, and ensure a comfortable sleep environment. Prioritising restful sleep enhances your body's natural hormone regulation, supports better dietary decisions, and promotes improved overall health.

  4. Embracing Whole, Unprocessed Foods:

    When it comes to choosing between processed and less processed foods, the nutrient content can vary significantly. Let's consider the comparison between chicken nuggets and roasted chicken. While roasted chicken is a lean source of protein, rich in vitamins and minerals, chicken nuggets often contain additives, preservatives, and unhealthy fats. For instance, a 100-gram serving of roasted chicken provides approximately 165 calories, 31 grams of protein, and minimal carbohydrates, while the same serving of chicken nuggets may contain around 280 calories, 14 grams of protein, and higher amounts of unhealthy fats and sodium. By opting for less processed options like roasted chicken, you can fuel your body with wholesome nutrients and make a healthier choice for your overall well-being.

  5. The Building Blocks of Protein:

    Protein is a key macronutrient that supports muscle growth, repair, and satiety. Incorporating adequate protein into your diet, especially when combined with regular resistance training, can help you achieve optimal body composition. Aim for a balanced intake of protein throughout the day, considering portion sizes relative to your goals. For example, a palm-sized portion of lean chicken or fish provides approximately 20-30 grams of protein, fuelling your muscles, supporting recovery, and promoting feelings of fullness.

By applying these practical principles of good nutrition, you empower yourself to make meaningful changes in your daily life. Understand and manage calorie balance based on your goals, embrace the power of plant-based nutrition, prioritize restful sleep, choose whole, unprocessed foods, and recognize the importance of protein for strength, satiety, and overall well-being. Through these actionable strategies, you'll pave the way for a healthier, stronger, and more vibrant version of yourself.