Your 10 Keys to Healthy Eating

10 principles, 10 strategies or 10 hacks to give you more energy, maintain a healthy weight and give you good mood. Read on what's going to completely change your prospect around food and fuel you.

1. Start Every Meal with Fiber-First Foods

Fiber is essential for keeping you full, stabilizing blood glucose, and supporting healthy digestion. By starting your meal with fiber-rich foods, you can set the foundation for balanced eating. What are the portions?

🥕 Vegetables: 3 portions of your favourite vegetables daily. Each portion weight 80g. You can absolutely have more. For example, begin with a salad loaded with leafy greens and colorful veggies with your favourite seasoning or dressings.

🍐 Fruits: 2 portions of your favourite fruits. Each portion is 80g. Banans and grapes have the highest amount of carbs and citrus fruits and berries have the lowest

🫘 Legumes: chickpeas, lentils, beans - the more the merrier!

The fact: Most people don't get enough fiber. Aim for at least 25–30 grams per day to promote gut health and even reduce risk of some cancers.

2. Choose Savory Breakfasts

Breakfast is your chance to fuel your body for the day, so ditch the sugary options that cause energy crashes. In fact, if you have cereals and orange juice, you are likely to feel hungry much earlier in the morning and that causes you a lot more tiredness and unable to concentrate. You will also feel hungry with only sweet things able to satisfy your craving.  A savory breakfast provides sustained energy and better nutrient density.

• Examples: Scrambled eggs with spinach and avocado, whole-grain toast with hummus and tomatoes, or a veggie-packed omelette paired with a side of roasted sweet potatoes.
• Yoghurts with almond butter and 80g of berries!

The fact: Protein and healthy fats in savory breakfasts help balance blood sugar and keep you satisfied longer.

3. Be a Label Reader

Understanding what's in your food can transform your eating habits. Labels often hide sugars, salts, and preservatives that derail your nutrition goals. This is especially a problem if a lot of brands label their food in big capital letters focusing on calories

• Tips: Look for short ingredient lists, avoid added sugars listed as "syrup" or "malt," and choose foods with recognizable, whole-food ingredients. This is an amazing website that summarizes the over 50 names of sugar in our food. Click here.
• Examples: Pick plain full-fat yogurt instead of flavored, or swap sugary granola for one made with oats, nuts, and minimal sweeteners.

The fact: Even "healthy-looking" foods can be misleading. For example, a flavored granola bar can contain as much sugar as a candy bar.

4. Snack with Intention

Snacks aren't bad—they're an important part of balanced nutrition. What matters is choosing nutrient-dense options and eating mindfully.

• Examples: Snack on carrot sticks with hummus, a handful of mixed nuts, or Greek yogurt with fresh berries.

The fact: A planned snack can prevent overeating at meals and keep energy levels stable. 

We can create a personalised snack list at My Nutrition Balance with 20 types of your favourite snacks, but transforming into the healthiest version!

5. Keep Salt in Check

Too much sodium (salt) can lead to high blood pressure, bloating, and water retention. Reducing salt doesn't mean sacrificing flavor—it's about making better choices.

• Cook with fresh herbs, spices, and citrus instead of salt. 
• Choose low-sodium versions of staples like soups, broths, and soy sauce.
• A new tip from me! I started adding curated olives to my omelette and I never need salt now!

The fact: The World Health Organization recommends less than 5 grams (1 teaspoon) of salt per day, but most people consume far more.

6. Cut Back on Added Sugar

Added sugar is one of the biggest culprits behind fatigue and weight gain. It's not just about avoiding sweets—it's about being mindful of hidden sugars in everyday foods. Especially in the morning or any time your stomach is empty, which means sensitive

• ALWAYS - READ - LABELS
• If you really want something sweet, leave it at the end of meal - just like a dessert 
• Look for alternatives that will satisfy your cravings: sugar-free maple syrup? Sugar-free ice-lollies?

The fact: The average person consumes nearly 22 teaspoons of sugar daily—well above the recommended 6–9 teaspoons for optimal health.

7. Establish an Activity Routine

Nutrition and physical activity go hand-in-hand. Regular movement complements healthy eating and you feel so much more energetic, physically, mentally and spiritually

• Try to include 20 minutes of exercise daily - doesn't have to be anything crazy but your body moving is better than your body sitting. Doing it everyday will complete your 150 minutes of activity weekly

The fact: Consistent, moderate exercise improves how your body uses the nutrients you eat and supports overall health.

8. Prioritize Whole Foods Over Processed

Whole foods are nutrient powerhouses, while processed foods often contain additives, unhealthy fats, and empty calories.

• Choose a baked potato over potato chips
• Fresh fruit over canned in syrup
• Grilled chicken over breaded nuggets.
• Dried beans soaked and then tomato passata over baked beans
• Cheese bites instead of mozzarella sticks

The fact: Whole foods provide essential vitamins, minerals, and fiber that processed options lack.

9. Practice Mindful Eating

Eating mindfully means slowing down, savoring your food, and tuning into your hunger and fullness cues. This helps prevent overeating and makes meals more enjoyable.

• Tips: Chew each bite thoroughly, put down your utensils between bites, and eat without distractions.
• Don't have another bite until your mouth is completely empty

The fact: Research shows that mindful eating can reduce binge eating and improve digestion.

10. Focus on Your Gut—It's Your Body's Control Center

Your gut plays a central role in digestion, immunity, and even mood. Nurturing gut health is key to overall wellness.

• Examples: Add probiotic-rich foods like yogurt, kefir, and fermented vegetables to your diet, and feed your gut bacteria with fiber-rich options like bananas, asparagus, and oats.

The fact: A balanced gut microbiome is linked to reduced inflammation, better energy levels, and improved mental clarity.

The prophet Muhammad (ﷺ) said: "A human being fills no worse vessel than his stomach." So let's ensure we maximise the benefits of the food we eat and always optimise what ends up in our vessel!  

Want more personalized guidance on healthy eating? Contact us at My Nutrition Balance to learn how we can create a customized plan tailored to your unique needs.