Introduction to Nutrition

Understanding nutrition is a vital part of building a long-term, healthy, and balanced diet. It’s important to be aware of what you’re putting into your body—and why your body needs it. Many people believe they have to eliminate entire food groups like carbohydrates, fats, or sugars to be healthy, but that’s just simply not true! The real key is balance and moderation.

This information pack is designed to help you make informed, sustainable choices that support your personal health goals—without extreme restrictions.

Carbohydrates 

Carbohydrates, like protein and fat, are an essential macronutrient—and your body’s primary source of energy. While many people believe that “carbs are bad,” this is a common misconception.

There are two main types of carbohydrates: complex carbs, such as wholegrains, which provide a slow and steady release of energy, and simple carbs, like sugars, which are digested quickly and can cause a short-term energy spike followed by a crash.

Meeting your daily carbohydrate needs is especially important if you’re trying to build muscle. Without enough carbohydrates for energy, your body may begin breaking down protein for fuel—protein that’s better used for muscle repair and growth.

Fats

Fats provide a slow and steady source of energy. Healthy fats in the diet primarily include monounsaturated and polyunsaturated fats. 

Polyunsaturated fats contain essential fatty acids such as omega-3, which supports heart and brain health as well as inflammation regulation, and omega-6, which aids brain function, growth, and hormone production. These fats are commonly found in foods like fish, nuts, and seeds.

Although monounsaturated fats are not essential, they are beneficial for lowering harmful LDL cholesterol and can be found in avocados, nuts, and olive oil.

Saturated fats, present in foods such as butter, cheese, and fatty meats, should be consumed in moderation as excessive intake may raise cholesterol levels.

Protein

Protein plays a vital role in the growth, repair, and maintenance of body tissues, and is particularly important for muscle development. It is also highly satiating, helping to keep you feeling full for longer periods.

For individuals aiming to build muscle, a recommended intake is approximately 1.8 grams of protein per kilogram of body weight per day. For instance, someone weighing 80 kg should aim for around 144 grams of protein daily to support healthy muscle growth and recovery.

High-quality animal-based protein sources include lean meats such as turkey, chicken, fish, and beef, as well as dairy products like milk, cheese, and Greek yogurt. Eggs are also a great source of protein.

Plant-based protein sources include legumes such as chickpeas and kidney beans, soy-based products (e.g., tofu, tempeh), nuts and seeds like almonds, walnuts, and chia seeds, and whole grains such as brown rice and oats.

Common Misconceptions or Mistakes

“Fewer calories = faster weight loss”
While technically true, drastically cutting calories isn’t a sustainable or healthy long-term strategy. For example, reducing your intake by 1000 calories a day may lead to rapid weight loss, but it also increases the risk of binge eating, fatigue, and even a slowed metabolism. Over time, this can result in regaining the weight—and possibly more.

“Snacking is bad”
This is a misconception. Snacking can actually help regulate hunger and prevent overeating at meals. The key is choosing nutritious options. Healthy snacks like fruit, yogurt, nuts, or lentil chips (a tasty alternative to crisps) can help keep your energy levels stable throughout the day.

“Exercise is the only way to lose weight”
While exercise is important for overall health and supports weight loss, it’s not the sole factor. Weight loss primarily comes from maintaining a calorie deficit—consuming fewer calories than your body uses. Exercise helps increase calorie expenditure, but sustainable dietary changes are often more effective in achieving and maintaining weight loss.

“Carbs are bad”
This is another common myth. Carbohydrates, especially complex carbs such as whole grains, oats, and legumes, are an essential energy source. They provide a slow, steady release of energy and play a key role in a balanced, nutritious diet.

How to Maintain Long-Term Health

Instead of focusing on short-term “dieting,” aim for sustainable lifestyle changes—habits you can maintain in the long run. Start with small, manageable adjustments, such as switching from sugary drinks to sugar-free alternatives, choosing wholegrain versions of pasta and rice, reducing intake of unhealthy fats, and increasing your consumption of fruits and vegetables.

Avoid setting unrealistic goals. A healthy and sustainable rate of weight loss is around 0.5 to 1 kg per week. If you don’t reach this target every week, don’t be discouraged—lasting weight loss is the result of consistent, healthy choices over time. As long as you maintain a calorie deficit and make nutritious decisions, fat loss will occur.

10 Tips and Tricks

1. Boost Your Fruit and Veg Intake
   Aim for at least five portions of fruit and vegetables each day. This includes fresh, frozen, canned, dried, and even juiced options—variety is key!
   
2. Choose Wholegrains Over Refined Carbs
   Wholegrains such as brown rice, wholemeal bread, and oats are rich in fibre, which supports digestion and helps you feel fuller for longer.
   
3. Incorporate Lean Protein Sources
   Include lean proteins like chicken, turkey, fish, and lean beef to support muscle growth and satiety. These foods help maintain energy levels and reduce hunger throughout the day.
   
4. Limit Saturated Fats, Added Sugars, and Salt
   Excess saturated fat can raise LDL (“bad”) cholesterol and increase heart disease risk. Too much salt may elevate blood pressure, while high sugar intake contributes to weight gain and can increase the risk of type 2 diabetes
   
5. Stay Hydrated
   Water is vital for nearly every function in the body. If you struggle with plain water, try sugar-free flavoured drinks, herbal teas, or add fruit slices for natural flavour. Milk is also hydrating, but remember: liquid calories count too.
   
6. Practice Portion Control
   Even healthy foods can lead to weight gain if consumed in large quantities. Refer to recommended serving sizes on packaging and try bulking up meals with low-calorie vegetables to increase volume and satisfaction.
   
7. Plan Your Meals and Snacks
   Planning ahead helps prevent impulsive choices. Create a weekly meal plan, write shopping lists, and keep healthy snacks accessible to support better eating habits.
   
8. Avoid Over-Restricting
   Cutting out entire food groups or your favourite treats can lead to bingeing or falling back into old habits. Instead, enjoy treats in moderation—a piece of chocolate now and then is perfectly okay within a balanced diet.
   
9. Prioritise Sleep
   Sleep is crucial for physical recovery, hormonal balance, and overall well-being. Aim for 7–9 hours per night to support energy levels, appetite regulation, and exercise recovery.
   
10. Make It Enjoyable
    Healthy eating should never feel like punishment. Use herbs, spices, and flavours to make meals exciting. Include the foods you love—everything in moderation—and remember, if you’re sticking to your calorie goals, you can still enjoy your favourite dishes while making progress