If you’ve ever tried to improve your diet but felt overwhelmed by all the conflicting advice out there, let me tell you - you’re not alone. I see this all the time with clients - one moment, carbs are the enemy; the next, it's fats. One diet tells you that you need to cut out gluten, the other says you need to fast 18 hours a day…. no wonder people feel stuck before they even start!
The good news? You absolutely don’t need a "perfect" diet to be healthy. There’s no single way of eating that works for best for everyone because let’s face it, we all have different tastes, routines, budgets, cultural influences, and health needs.
But there are a few key nutrition principles that help most people feel better, have more energy, and build healthy habits that actually last. But before we get into that, let’s talk about the most important first step.
Step 1: Find Your Why Before You Change Your What
Before you start overhauling your diet, let’s take a step back and ask yourself why you want to make a change.
- Do you want more energy to keep up with your kids?
- Feel stronger and more confident in your body?
- Improve your digestion or get better sleep?
Without a clear reason, it’s easy to fall into the trap of jumping from one diet to the next without anything sticking. The kicker? when motivation fades (which it always does at some point), your why is what will keep you going.
So, take a moment. Write it down. Say it out loud. Remind yourself often – because this is the foundation for real, lasting change.
Step 2: Build a Healthy, Sustainable Approach
Now that you know why you want to make a change, let’s talk about how to do it in a way that feels simple and sustainable for you.
1. Let’s Remember: No Food Is Good or Bad
One of the biggest things I see with clients is an all-or-nothing mindset. They either feel like they need to eat perfectly and ‘clean’, or they think they’ve “messed up” and want to throw in the towel completely.
But the truth is? No single food makes or breaks your health. Eating chocolate doesn’t mean your diet is unhealthy. Eating kale every day doesn’t mean your diet is balanced.
It’s what you do most of the time that matters. So, instead of labelling food as good or bad, try to think of it as an 80:20. Okay – but what does this actually mean?
- 80% of the time – Focus on whole, nutrient-dense foods like fruit, veggies, whole grains, lean proteins and healthy fats.
- 20% of the time – Enjoy your favourite treats without guilt.
When you stop worrying and overthinking about being perfect, healthy habits become so much easier to maintain through the ups and downs of life!
2. Focus on Whole Foods, Not Just Nutrients
Another common struggle I see is people getting lost in the details. Stressing over whether they’re eating too many carbs or not enough protein, and have an IIFYM approach (if it fits your macros) instead of focusing on the bigger picture – eating real, nourishing foods.
Here’s a simple way to think about it.
- Fruits and vegetables – Full of vitamins, minerals, and fibre
- Wholegrains – Keep you energised and support digestion
- Healthy fats – Help with brain function, hormones (and usually where the taste is)
- Protein – Supports muscle, recovery and keeps you satisfied
One of the best ways to structure meals is following a Mediterranean-style approach, which has been linked to better heart health, lower disease risk, and improved overall well-being.
The biggest takeaway? Don’t overcomplicate it. If you’re eating a good mix of whole foods most of the time, you’re on the right track.
3. Finding the Right Portion Sizes for You
Even when you’re eating healthy foods, portion sizes still matter- especially if you want to feel full and satisfied without overeating.
An easy guide to use when making meals can be:
- Protein = Size of your palm
- Carbs = Size of your fist
- Fats = Size of your thumb
- Veggies = Half your plate
And if you’re feeling extra hungry, try and add in some extra veggies first – they can help increase the volume of the meal and most importantly add more fibre which helps us feel full, without feeling sluggish.
4. Eat Regularly & Keep Blood Sugar Steady
One of the most common mistakes I see is waiting too long to eat and letting hunger take over. Maybe you skip breakfast as you rush out the door for work, or there’s a long gap between lunch and dinner, leaving you starving by the evening – only to find yourself raiding the fridge for anything in sight. Sound familiar?
When you go too long without eating, your blood sugar drops, cravings skyrocket, and you’re more likely to reach for whatever’s easiest (which typically isn’t the most balanced option).
To combat this, give these a go:
- Eat at regular intervals (every three to four hours works well for most people)
- Keep easy, nutritious snacks on hand (fruit, yoghurt, nuts, boiled eggs)
- Stay hydrated (often when people feel snacky, they’re just thirsty)
- Keep stress at bay as best possible (often emotions can drive our feelings of hunger when we might be using it as a coping mechanism – take 10 deep breaths to check in with yourself and see if it’s true hunger or simply a response to stress)
There’s no one-size-fits-all eating schedule as everyone’s needs differ, but paying attention to your hunger signals will help you feel better and more in control of your choices.
And Finally… Progress Over Perfection
If there’s one thing I want you to take away from this, it’s this.
Healthy eating isn’t about rules – it’s about building habits that fit into your life.
- Ditch the food guilt and focus on balance
- Eat mostly whole foods, but enjoy your favourite treats, too
- Find portion sizes that work for you
- Stay consistent, not perfect
Some days will be balanced, others won’t – and that’s completely normal! Food is just as about enjoyment, social time, and memories as it is fuel, nutrients and health. The key is to keep going and make small, realistic changes that add up over time.
Need Personalised Support?
If you’re feeling overwhelmed by nutrition advice and want a plan that actually fits your lifestyle, I offer one-to-one coaching to help you create realistic, sustainable habits – without restriction or guilt.
No quick fixes. No dieting. Just a balanced, sustainable approach that works for you.
Want to learn more? Let’s chat!
🌟 Start with a Free Vision Call – This is a relaxed, no-pressure chat where we’ll talk about your goals, current habits, and what support might help you most. If my Radiate programme feels like the right fit, we can explore that too. Book a call here.
✨ Learn More About Radiate – A programme designed to help you create healthy, sustainable habits that fit your life – without restriction, dieting, or guilt. Find out more here.
📲 Come say hi on Instagram – I share simple tips, food inspiration, and a behind-the-scenes look at how I help clients create a way of eating that works for them. @gracethenutritionist
If you have any questions or just want to chat, I’d love to hear from you! 💛
