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.
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.”
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.
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.
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.
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.
We know that it’s sometimes difficult to prioritise healthy meals over convenient or simple to cook dishes but we totally believe there is a way to get the best of both worlds.
Lack of time is one of the most common barriers to healthy eating. However, with a little preparation, it’s easy to whip up healthy meals even on a busy schedule.
Jason’s Tip: “Meal prepping on Sundays can make a huge difference. Cook up some grains, roast a variety of vegetables, and prepare lean proteins so that you have all the components ready for quick meals throughout the week.”
Healthy eating doesn’t have to be expensive. Buying seasonal produce, shopping at local markets, and bulk-buying staples like beans and grains can help reduce costs. James’ Tip: “Don’t feel like you need to buy expensive superfoods. Foods like oats, lentils, and carrots are incredibly nutrient-dense and budget-friendly.”
Many people turn to food for comfort during stressful times. Recognising emotional eating triggers and finding healthier ways to cope – like going for a walk or practising mindfulness – can help. James’ Tip: “Being mindful about why you’re eating is crucial. If you’re stressed or tired, pause and ask yourself if you’re actually hungry or if it’s something else driving you to eat.”
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.
When preparing a balanced meal, aim to fill your plate with the following:
By focusing on variety, you ensure you’re getting all the essential nutrients your body needs.
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.
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.
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.
Healthy eating can be tailored to suit different dietary needs. Whether you’re vegan, gluten-free, gut-friendly or following a low-carb plan, it’s possible to maintain a balanced diet while reaping the benefits of these specialised approaches.
Vegetarian and vegan diets focus on plant-based foods, which are rich in vitamins, minerals, and fibre, while being lower in saturated fats. These diets are linked to reduced risks of heart disease, type 2 diabetes, and certain cancers. To maintain balance, include a variety of protein sources like beans, lentils, quinoa, and nuts, ensuring adequate nutrients like protein, iron, and vitamin B12.
A gluten-free diet is essential for those with coeliac disease or gluten sensitivity. Removing gluten from the diet can improve digestion, boost energy, and promote nutrient absorption. Focus on naturally gluten-free grains like quinoa, brown rice, and buckwheat, while avoiding processed foods with hidden gluten. Check out our range of healthy gluten-free recipes.
An anti-inflammatory diet aims to reduce inflammation by avoiding processed and fried foods, while increasing intake of foods like fatty fish, leafy greens, and berries. This diet can reduce the risk of chronic diseases and improve joint health.
Each of these diets can be adjusted to include a variety of nutrient-dense foods, making it easy to stay balanced and healthy, regardless of your dietary preferences.
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.
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.
This great warming bake is based on a traditional version of the classic dish used in Bari.
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For both our vegan and non-vegan friends, here’s a great alternative option for steak.
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Beef is an excellent source of protein, iron, phosphorus and vitamin B12.
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A great alternative for those looking for a gluten free recipe, with a gluten allergy or intolerance.
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Low in calories, high in fibre and a good source in some B Vitamins and potassium.
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Made in less time than it takes for your local pizza place to deliver!
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According to a poll from CNN, the randang is one of the most delicious dishes in the world.
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A great way to get kids to eat more veggies with our pumpkin ‘Dino Ribs’.
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Our Elevated version of the most popular dish in the UK.
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A classic French dish Elevated to new nutrition heights.
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Here’s our wonderful vegan, filling but light dinner tagine dish.
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Our top party platter mini burgers, light but tasty!
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Start by planning your meals for the week, focusing on balanced meals that include lean proteins, vegetables, whole grains, and healthy fats. Involve your family by letting them choose a couple of meals they enjoy to keep everyone engaged.
Brilliant Bases are versatile, nutrient-packed sauces, stews, and dressings that can be prepped ahead of time. They simplify meal prep by allowing you to easily mix and match ingredients for quick, nutritious meals throughout the week.
Engage your kids by allowing them to help with meal planning and preparation. Serve family-style meals so everyone can customise their plates, and try “hidden veggie” techniques by blending vegetables into sauces and soups.
Quick dinners like grain bowls, stir-fries, and sheet pan meals are ideal for busy weeknights. Prepping elements like cooked grains or roasted vegetables ahead of time can help you throw together a nutritious meal in minutes.
Focus on affordable staples like grains, beans, seasonal vegetables, and frozen produce. Batch cooking meals, using leftovers creatively, and shopping in bulk can also help reduce costs while keeping meals healthy.
Plan a mix of different proteins, grains, and vegetables for each week. Rotate family favourites with new recipes, and use Brilliant Bases to keep meals varied while making use of similar ingredients in creative ways.
Cook base ingredients like grains, proteins, and vegetables that can be used in different ways. Let family members customise their meals by adding toppings, sauces, or extra sides to suit their tastes.
Include snacks like fresh fruit, vegetable sticks with hummus, nuts, or homemade energy balls. Having healthy snacks ready can help prevent reaching for processed foods during busy days.
Use the plate method: fill half the plate with vegetables, a quarter with lean protein, and the other quarter with whole grains or starchy vegetables. This helps ensure everyone is getting the nutrients they need.
Prep ahead by batch-cooking grains, proteins, and vegetables over the weekend. Having Brilliant Bases ready can also help you quickly assemble nutritious meals without much effort during the week.
A healthy meal should include a balance of lean protein, complex carbohydrates, healthy fats, and plenty of vegetables. This ensures you’re getting the necessary macronutrients along with vitamins and minerals for overall health.
Start small by incorporating more fruits, vegetables, and whole grains into your meals. Gradually reduce processed foods and sugary snacks. Planning ahead and using meal prep strategies like Brilliant Bases can help make the transition easier.
Yes, consuming a well-balanced diet rich in whole foods can significantly improve energy levels. Foods like whole grains, lean proteins, fruits, and vegetables provide sustained energy, unlike processed foods that can cause spikes and crashes in blood sugar.
Nutritious, tasty and easy to cook – everything we’re about at Elevated. Join the Elevated community to get access to stress-free, healthier meals from our Nutritionist and Professional Chef.
Rather than just provide you with 100’s of delicious recipes, you get a whole lot more from Elevated. We are a nutrition focussed recipe subscription. This means all of the recipes we offer are absolutely packed with health-boosting ingredients that will help you live life better.