The Ultimate Guide To Healthy Eating
At Elevated Food For Life, we believe that healthy eating is the foundation of living your best life. Whether you’re starting your healthy eating journey or refining your current diet, this guide will take you through the essentials of sustainable and nutritious eating. Guided by insights from James, our Clinical Nutritionist, and Jason, our Professional Chef, we’ll help you craft balanced meals, overcome common challenges, and enjoy the process of nourishing your body.
What Is Healthy Eating?
Healthy eating is about consuming a variety of foods that give you the nutrients needed for optimal health and energy. It’s not about rigid diets or deprivation, but rather about balance, enjoyment, and consistency.
A healthy diet includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats, ensuring you get a mix of macronutrients and essential vitamins and minerals.
At Elevated Food For Life, we help you enjoy the journey, offering healthy recipes that make eating healthy simple, delicious, and satisfying.
“The key to healthy eating is ensuring every meal provides nutrients that support your body’s day-to-day needs. Whether it’s for boosting energy or enhancing cognitive function, every bite matters. It’s about making every meal work for your health, not against it.”
Core Principles of Healthy Eating
If you want to get on top of healthy eating for you and your family, we suggest sticking to these three core principles of eating for health.
1. Balance and Moderation
Healthy eating is rooted in balance and moderation. It’s not about cutting out entire food groups but ensuring you’re getting a good mix of proteins, fats, and carbohydrates at every meal.
James recommends the plate method: fill half your plate with vegetables, a quarter with lean protein, and a quarter with whole grains or starchy vegetables. This approach ensures you’re nourishing your body with a wide range of nutrients.
Balance is key. If your plate is heavy on refined carbs, it will spike your blood sugar and leave you feeling sluggish. Add protein and fibre-rich vegetables to keep your energy steady throughout the day.
2. Whole Foods Over Processed Foods
Whole foods, such as fresh vegetables, fruits, lean meats, whole grains, and nuts, are naturally nutrient-dense and free from unnecessary additives. Processed foods, especially those high in sugar, refined carbohydrates, and unhealthy fats, can lead to weight gain, inflammation, and other health issues.
Jason emphasises that cooking with fresh ingredients doesn’t have to be complicated: “The beauty of whole foods is their natural flavours. With a little olive oil, sea salt, and fresh herbs, you can transform simple ingredients into something incredible.”
Focus on seasonal produce. Not only is it fresher, but it’s also more flavourful and affordable. A seasonal veg stir-fry with garlic and chilli flakes can be as simple as it is nutritious.
3. Nutrient Density vs. Empty Calories
Choosing nutrient-dense foods ensures you get the most vitamins and minerals per calorie. Foods like leafy greens, berries, legumes, and lean proteins are packed with nutrients.
In contrast, foods high in empty calories – such as sugary snacks and fast food – provide energy but little nutritional value.
If you focus on nutrient-dense foods, you naturally crowd out the need for unhealthy options. A bowl of quinoa with roasted vegetables will leave you feeling more satisfied than a processed ready meal.
Overcoming Healthy Eating Barriers
Overcoming barriers to healthy eating can feel challenging, but with the right strategies, it’s possible to enjoy both convenience and nutrition. Time constraints can be managed through meal prepping, like cooking grains, roasting vegetables, and preparing proteins ahead of time for quick meals during the week.
Budget concerns can be eased by focusing on seasonal produce, local markets, and affordable staples like lentils and oats, which are nutrient-dense and cost-effective.
Emotional eating can be tackled by recognising triggers and finding healthier coping mechanisms, such as mindfulness or a walk, to address stress without turning to food unnecessarily.
How to Create Balanced Meals
Creating balanced meals is key to supporting your health, and at Elevated Food For Life recipe subscription service, we make it even easier with our Brilliant Bases. These are versatile, nutrient-packed recipes that serve as foundational components for a variety of meals. By preparing and using these bases, you can quickly assemble balanced dishes that include proteins, carbohydrates, healthy fats, and plenty of vegetables.
The Plate Method
When preparing a balanced meal, aim to fill your plate with the following:
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Half the plate: Non-starchy vegetables like broccoli, spinach, or peppers.
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One-quarter of the plate: Lean protein such as chicken, fish, or plant-based options like lentils or tofu.
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One-quarter of the plate: Whole grains or starchy vegetables like brown rice, quinoa, or sweet potatoes.
By focusing on variety, you ensure you’re getting all the essential nutrients your body needs.
Introducing Elevated Brilliant Bases
Our Brilliant Bases are designed to help you build meals effortlessly, ensuring you never fall short on nutrition or flavour. These bases are pre-prepared elements like sauces, doughs, dressings, rubs, or stocks that can be quickly paired with your favourite vegetables, proteins, and grains to create a more nutrient-dense dish.
These bases save time and simplify the cooking process, ensuring that each meal you create is nutrient-dense and balanced. By having these pre-made, you can mix and match ingredients to quickly assemble meals that are rich in flavour and beneficial for your health.
Portion Sizes
Understanding portion sizes is an important part of creating balanced meals. Using your hand as a guide is a simple way to measure portions: a palm-sized serving of protein, a cupped hand for grains, and as many vegetables as you like. This ensures you’re not overeating and helps maintain your energy levels throughout the day.
Meal Timing
Eating regularly throughout the day keeps your metabolism steady and helps you avoid overeating. Aim to have three balanced meals, with one or two healthy snacks in between. Skipping meals, particularly breakfast, can lead to energy dips and cravings later in the day.
Creating a Healthy Eating Plan
Building a healthy eating plan is essential for long-term success in maintaining a balanced diet. By planning your meals ahead, you can ensure that your family gets the nutrients they need while making mealtime stress-free and enjoyable. Whether you’re cooking for yourself or a family, a well-thought-out eating plan can make healthy eating simpler and more sustainable.
Step-by-Step Guide to Creating a Healthy Eating Plan
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Plan Your Meals for the Week Start by outlining meals for the week, ensuring they include a mix of proteins, vegetables, whole grains, and healthy fats. Think about breakfast, lunch, dinner, and snacks. Variety is important to keep things interesting and to ensure your family is getting a range of nutrients. Focus on meals that are easy to prepare but packed with nutrition, such as one-pot meals, sheet pan dinners, and slow cooker recipes.
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Incorporate Family Preferences When planning meals for a family, take into account everyone’s preferences to make healthy eating more enjoyable for all. Engage your family in the process by letting them choose one or two meals for the week. This not only empowers them but also reduces the chances of resistance when trying new foods. If someone prefers certain vegetables or proteins, find ways to incorporate those into your plan.
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Batch Cooking and Prepping One of the most effective ways to stick to a healthy eating plan is by batch cooking. Set aside time on weekends to cook large batches of grains, roast vegetables, or prepare sauces like our Brilliant Bases. These ready-made components make it easy to mix and match during the week, allowing you to assemble nutritious meals quickly without resorting to takeaways.For families, consider prepping key ingredients that can be used in multiple meals, such as a large batch of roasted chicken, grains like quinoa, or steamed vegetables. These can be stored in the fridge and used throughout the week for various dishes like salads, stir-fries, or wraps.
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Focus on Balanced Meals Each meal should aim to balance proteins, carbohydrates, and healthy fats. For example:
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Breakfast: Oats with chia seeds and fresh berries.
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Lunch: Quinoa salad with roasted vegetables and chickpeas.
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Dinner: Grilled chicken with steamed broccoli and brown rice.
For families, consider dishes that can be easily customised. Build-your-own meals, like tacos, grain bowls, or wraps, allow each family member to choose their own toppings and ingredients, making it easier to accommodate different tastes while still keeping the meal healthy.
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Snacks and Hydration Include healthy snacks in your plan, such as cut-up veggies with hummus, fruit, or a handful of nuts. This ensures that when hunger strikes, there’s always something nutritious on hand. Don’t forget to hydrate—encourage your family to drink water throughout the day, especially during meals.
