FOOD IS FUEL

Tanya Venables
5 days ago
8 min read

Updated: 50 minutes ago

EATING TO OPTIMISE HEALTH - Food is Fuel

Ok, so let's start with eating healthy. Let's face it, it's not rocket science, you've probably heard it all before, and you don't need to be told that eating an

apple is better for you than a whole tub of ice cream. But.... with so much conflicting information out there in the nutrition world, especially with the fads, restrictive diets, and the latest weight loss keto gummy being promoted all over social media, it's so easy to be confused and not know what's is right and wrong, so lets strip it all back to the absolute basics.

This isn't a nutrition text book, and I'll try not to bore you with all the scientific details, facts and figures (although I love that stuff too), instead I'll try to provide easy to understand steps to improving the way you are fuelling your body.

My goal here is to promote healthy eating that focuses on consuming whole foods, emphasising fresh fruits and vegetables, quality sources of proteins, and healthy fats. The idea of fuelling the body is providing it with the nutrients it needs and leaving out the foods that offer little nutrition. For example, if you consumed meals and snacks that have little to no nutritional value, you'll likely experience the effects of nutritional deficiencies sooner than you think. If you've ever felt tired or moody without any cause, you've probably already experienced some deficiencies already today. Listen to your body, those energy lulls or mood crashes are the body trying to tell you its needs to be fuelled more effectively.

So much of the food available to us these days is so heavily processed and so nutrient void that is actually barely resembles real food anymore. Lets take it right back to basics and make it simple. Eat real food.

There are four things the body needs as fuel.

Water.

Vegetables.

Healthy Fats.

Quality Proteins.

And yes, it really is that simple. Whether you've landed on this page looking for weight loss, looking to fuel for peak athletic performance, looking to feel healthier, fight disease or chronic conditions, every human body requires the same nutrients at a base level, just the volume will change dependant on things like age and activity levels.

Let's look at each one individually.

WATER

...And why is this at the top? ...Because it is that important!

So many people do not drink enough water! Yet it's essential for life! You might think you're drinking enough, but I can almost guarantee you aren't. Think you need a caffiene fix first thing in the morning? or mid morning? - Your body is probably asking for water. Have a headache? Your body is probably needing water. Have bloating or gut issues? Your body probably needs more water. Also, half the

time you think you are hungry, you're probably not, your body is probably asking for water.... You get the idea.

Our bodies are made up of mostly water and we need it to keep a healthy balance in our cells, regulate body temperature, and flush out toxins from our system. We can lose as much as two litres a day through sweat, breathing, bowel movements, and urinating. We also lose some through everyday activities. This means that we need to drink about eight glasses every day just to replace what we lose naturally—let alone any extra thirst or heat-related losses!

Aim for 2L each day. And let's be clear, I'm not talking 2L a day of drinks, this does not include tea, coffee, juices, or anything else you're drinking through the day. This is a requirement of just pure water. Every other additional drink is just a bonus.

If you're struggling to get enough water in each day, try filling a 2L bottle in the morning, and pour your glasses of water from that. If you've still got some left by evening - keep drinking! Who can remember exactly how many times they had a cup of water by the end of the day otherwise?

Or become that person that is inseparable from their water bottle. By having it with you, you'll be more inclined to drink it. Even if it's only a fidgety reaction to it being in your hands, it's a good thing!

VEGGIES.

...Didn't your Mum tell you to eat them?

Either way you've heard it before and don't need to be told again that they're good for you, but most people do not eat near enough vegetables, except perhaps when it comes to potatoes, so I'll quickly recap the benefits.

Vegetables are an excellent source of vitamins and minerals that are required for the healthy functioning of the human body. They help everything from maintaining a healthy immune system, to helping regulating your heartbeat (kinda important - right?). Vitamins and minerals must be obtained through diet as the body cannot produce them on its own. They also provide fibre, which is important for digestive health as it helps keep your digestive tract moving smoothly. Fibre also helps you stay full longer so that you are less likely to overeat.

Your plate should be dominated by vegetables. Eat them in abundance (with the exception of high starch vegetables like potato and corn, which should be eaten mindfully when it comes to portion sizes). Different coloured vegetables provide different health benefits; so make sure you're eating the rainbow!

If you're struggling to eat enough vegetable throughout the day, perhaps try making soups, turning veggies like zucchini and carrot into noodles and replace the pasta on your plate, or juicing them.

FATS.

...They're actually your friend.

Now the majority of people don't need to be told to actively add more fat into their diet...

But let's be clear, I'm only talking about the healthy fats that can actually improve your health, and not the unhealthy fats that clog your arteries and cause you to gain weight around your middle, found in fried food and bakery items such as cakes and doughnuts. So unless you've been on a low fat diet, its not so much about adding fats to your diet, it's about switching them to the healthy ones. These healthy fats are found in full fat dairy products, Avocados, Eggs, Coconut Oil, Chia Seeds, Nuts, and Salmon.

Healthy fats aid in weight loss and improve blood sugars levels, as they don't create a high insulin response in the body like carbohydrates and sugars do. They also support brain functions, heart health and improve your skin. So after many years of a low fat diet culture it's now widely accepted that our western society has done itself a disservice by avoiding them for so long.

QUALITY PROTEINS.

...Not just for body builders.

It important to eat some form of protein in every meal as it is digested more slowly than carbohydrates, which means that it can keep you feeling full for longer. This can help prevent overeating and reduce the likelihood of reaching for high calorie, sugary snacks. In addition, when you eat protein, it triggers hormones in your stomach which sends signals to your brain saying that you're satisfied.

Quality sources of protein are Chicken, Turkey, Salmon, Lean beef, Tofu, and Eggs. If you can't source enough through food, sports supplements can also be used.

If you happen to be vegetarian or vegan it is even more important to focus on how much protein you are getting to ensure it's enough.

Proteins can be thought of as the building blocks for our cells. they are necessary to repair damage cells, transport molecules throughout the body, protect the body from bacteria and viruses, aid in growth and developments, build muscle and speed up muscle recovery, and regulate blood sugar levels. Which you can't argue, that's all pretty important stuff right? And if the body isn't recieving an adequate supply, and likewise with vitains and minerals, it simple starts doing a sub-standard job on doing what it's supposed to be doing - hello poor health conditions...

PUTTING IT ALL TOGETHER ON A PLATE.

Now you might still be thinking - where's the bit where it tells me exactly what to eat... That's not going happen... Because the answer is - eat whatever you want to!

I've given you a guide to the foods that will fuel your body with all the macro and micro nutrients your body needs to thrive! As far as creating a meal goes, eat them in whatever style you enjoy! We are so lucky here in Australia to have accessible fresh food, and all the flavours of the world to choose from. If you love the asian and Indian influences, cook that style. If you prefer to cook everything on the BBQ, cook like that! Choose whatever you like and what works for you.

Vegetables - These should dominate your plate. Each vegetable provides different nutrients, so mix it up and eat the rainbow.

Protein - Should be included in every meal. Choose high quality protein such as Chicken, Turkey, Salmon, Lean beef, Tofu, and Eggs.

Fats - Choose the healthy fats. Full fat dairy products, Avocados, Eggs, Coconut Oil, Chia Seeds, Nuts, and Salmon.

Note - there is deliberately no mention of grains or other carbohydrates here. So lets look at Carbohydrates... yes the body needs them, but there are no "Essential Carbohydrates". The focus of this is nutrition to fuel the body, and the body receives everything it needs from those listed. And, no, I am not promoting a no carb diet, as there are plenty of carbohydrates found in fruits and vegetables when eaten in abundance to round out the macronutrients in the diet, which means it is sustainable long term.

There's actually a whole lot of foods missing here not only the bread, rice, pasta, breakfast cereals. Theres all the baked goods like cakes and biscuits, the confectionary like chocolate, lollies, and soft drinks, and of course alcohol.

This doesn't mean you can't consume these foods. The world isn't going to end if you do, nor are you going to suddenly gain weight, or be struck by lightning. Just be mindful of eating such things in moderation, and that when you eat those foods you are consuming non nutritious calories, therefore you are filling your body not fuelling it. Also be mindful that if you've been eating to fuel for a larger period of time, when you eat those other foods, it may be far more noticeable afterward, such as feeling bloated or lethargic.

For whatever reason you landed on this page, I can guarantee you will start feeling a positive difference if you start to be aware of what your body requires and start being mindful about what you are fuelling it with. Positives changes may incude anything and everything from higher energy levels throughout the whole day, mood stabilisation, greater physical performance, improvement in focus, through to effective weight management. If its too overwhelming to completely overhaul your entire way of eating overnight, take baby steps and introduce change slowly, any positive change is a step in the right direction. Once you start to feel the benefits, you'll gain momentum to make further changes.

The biggest piece of advice I can give is don't overcomplicate it!

EXTRA TIP - MEAL PLANNING.

Being organised is the key to maintaining good nutrition. How often have you finished work late and gone through the drive through on the way home? Or, been too busy to go grocery shopping, come dinner time there is nothing to prepare a meal with, so ordered pizza instead? Planning your meals in advance is the key, whether it’s a few days worth of snacks or an entire week’s worth of breakfasts, lunches, and dinners. Once you've planned your meals, create a shopping list of the foods that you need to make those meals. Meal prep if it makes it easier for you. A typical meal-prep day usually looks like a combination of chopping up vegetables and cooking protein, and preparing single-serving containers ahead of time so that you can take your meals with you anywhere you go. Or allocate the time to do a larger cook up and make several meals at once, divide them up and freeze in meal sized portions. This allows you to be able to defrost and enjoy a nutritious home cooked meal at a later date when you are short of time. If you do this regularly enough you will have a full range of meals available in your freezer and not have to eat the same thing each night. The bonus is, you don't have to think about what to have for dinner, it's already sorted.

Disclaimer - The information on this website is provided for information only and is not a substitute for professional medical advice, diagnosis or treatment.