Beginners Guide: To Healthy & Nutritional Eating

Are you currently looking in to healthy eating or on a diet and struggling? 

Then this article will help

If you’re currently not eating a healthy diet, it can be difficult to start such a plan.

However, healthy eating along with some exercise is very important for maintaining a good bodily function and goes a long way towards living a disease-free life.



If you struggle with healthy eating, then you know that breaking unhealthy habits can be the most difficult part of the process.

Therefore, if you truly want to live the best lifestyle possible, it is important to follow tips in order to start eating a more healthy diet.

A great first step when you want to start eating your way to a healthy life style is to rid your home of all temptations that will distract you from following better eating habits.

Ideally it would be a wise course to keep junk foods and beverages out of your house so as not be tempted to snack during the day.

If you’re worried about getting hungry, keep healthy snacks like carrot sticks, yogurt, fresh fruit, or whole-wheat crackers on hand.

If you find that you just cannot bear to toss out the sweets, try keeping something tiny on hand, peppermints or barley sugar.

Eating a few, (emphasis on few) of these won’t ruin your diet but also will give you that little sugary fix you rave.

Tip – i have found it caramel rice cakes with serving of peanut butter this seems to help my cravings

Another great step to healthy eating, when you’re first starting the process, is to take a few moments to learn what foods are the healthiest for you and how they work within the body.

To start eating healthily we must begin by thinking healthily.



Most people understand that fruits, vegetables, and low-fat meats and dairy products are good for you, but few people understand why.

The key is learning about nutrients. When you understand how specific nutrients work and why you need them, it becomes more reasonable for you to make healthier choices for your body.

Knowledge really is power!

Preparation is a major key in commencing a new healthy diet. You must take into consideration your schedule for meals.

If you often eat in a rushed hurry at odd times of day, you probably more inclined to grab a rushed meal which will probably do more harm than good.

So plan ahead!

Instead of grabbing a fast food lunch on the go, take a bagged lunch to work, complete with a healthy wrap and some fresh fruit and vegetables.

Remember not to forget your evening meal, a simple plan to have a meal ready before you get home would be perfect, but in our fast paced life style, sometimes this just can’t be done.

One way to solve this problem is to plan out your evening meals for the week, on your days off. Perhaps just before you do your weekly shopping.



Another warning: when going to the shops, do not venture their hungry because if you’re anything like me, one or two chocolate bars won’t hurt! That becomes the first break in your healthy eating.

Initially many will find it very difficult to make those necessary changes to healthier eating. Along with the difficulty of change, you may not feel well for a short period of time.

Usually this is normal as your body is adjusting to your new and improved life style and is cleansing itself from the unhealthy toxins built up from poor eating habits.

However if this feeling continues or you are worried a visit to your doctor would be the correct thing to do.

Start with baby steps.

Even if you only replace one soda a day with a glass of water, you are really improving your calorie intake.

If you eat fast food every day for lunch, try replacing that half of the time with better quality foods. When you start by taking small steps you aren’t cutting out all of the foods you love all at once.



By taking your time to learn about your eating habits and slowly replacing them with better meals, by taking the time to learn and understand why you should be doing that and making the necessary changes in an orderly fashion, you will feel much better within yourself physically, mentally and emotionally and well on the road to becoming as healthy as you can be

How did you over come the beginner

Remember, food is fuel. You need to eat the right food to fuel and energize your body throughout the day and through your workouts.

Think of your body like a high performance race car. Always use the highest octane fuel in order to get the best results.

This is a good analogy to use when thinking about what foods to put into your body. Always use nutrient dense power foods to provide enough energy (octane) to really boost your performance so you can run at optimal levels.

Key factors to include in your high performance nutrition plan:

  • Eat a nutrient dense meal every 2-3 hours
  • Eat 5-6 smaller meals throughout the day
  • Learn how many calories your body needs per day
  • Include a lean protein source at each meal
  • Eat enough protein for your bodyweight (chart below)
  • Drink at least drink eight 8-ounce glasses of water per day
  • Make sure to eat a nutrient dense healthy breakfast
  • Eliminate processed sugars from your dietary plan


Focus on nutrient dense foods which includes lean protein, whole grain carbs and the right kind of fats. You need food to fuel your body and increase your metabolism.

The less you eat, the lower your BMR gets and your body eventually goes into a starvation mode where it holds onto fat as much as possible.

Remember to “eat breakfast like a king and dinner like a peasant”. Your breakfast should be large and each meal after this becoming smaller and smaller, Your dinner should be much smaller than your breakfast.

Your body is slowing down at night and doesn’t need high calories to fuel it. Stick with a salad with lean meat (chicken, turkey) and steamed veggies.

The main focus should be eating clean nutritious food while eliminating all the empty calories from your nutritional plan.

Fill your diet with nutrient dense foods. Examples are:

  • Lean Protein Sources (chicken breast, turkey breast, fish, egg whites)
  • Healthy Starchy Carbohydrates (brown rice, sweet potatoes, oatmeal)
  • Lean Fibrous Veggies (broccoli, mushrooms, squash, zucchini)
  • Fiber Packed Fruit (apples, berries, oranges, grapes)
  • Healthy Fats (flaxseed oil, avocados, walnuts, olive oil)


Sample Daily Meal Plan:

  • 8am:
    1 chicken breast (6 ounce), 1 cup of steamed brown rice, 1 small salad with balsamic vinaigrette dressing
  • 11am:
    turkey sandwich with whole wheat bread (6 ounces of lean turkey breast, lettuce, tomato, mustard) (NO cheese or mayo).
  • 2pm:
    6 ounces of top round steak, 1 cup of broccoli, 1 cup of non-fat cottage cheese
  • 5pm:
    egg white omelet (6 egg whites, mushrooms), 2 pieces of whole wheat toast (NO butter)
  • 8pm:
    6 ounces of fish (salmon, catfish, trout, halibut, etc.), 2 cups steamed zucchini, 1 small salad with balsamic vinaigrette dressing


We’re making shopping for healthy foods even easier. Now you can check off each nutrient dense food item by using our healthy shopping list below.

Don’t forget to bring it to your local grocery store to help you shop smart and live well!

Shopping for healthy foods, and healthy eating, go hand in hand.

You are more likely to cook nutritious meals if you have all the ingredients you need in your fridge or cupboard.

Use these foods as the staples of a healthy diet that you should have on hand at all times!


Beverages (Please Note: some of these drinks contain artificial sweeteners so stick with water or green tea if you want to avoid these substances in your diet.)

  • Bottled Water
  • Green Tea
  • Crystal Light
  • Diet Soda
  • Sugar Free Kool-Aid


Carbohydrates (including subclassifications)

Grains + Grain products

  • Alfalfa
  • Barley
  • Brown Rice
  • Corn
  • Cream of Wheat
  • Fiber One Cereal
  • Gluten Free Bread
  • Gluten Free Rice
  • Oat Bran Cereal
  • Oatmeal (Old Fashioned or Quick Oats)
  • Rolled Oats
  • Rye
  • Ryebread
  • Teff
  • Wheat and low sugar Wheat Cereals
  • Whole-grain Wheat Bread
  • Wild Rice


Legumes + Pulses

  • Beans (Black, Broad, Garbanzo, Green, Kidney, Haricot, Lima, Mung, Pinto, Runner, String)
  • Green Peas
  • Lentils
  • Peanuts
  • Soybeans



  • Asparagus
  • Artichoke Hearts
  • Avocado
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collard greens
  • Cucumber
  • Eggplant
  • Fennel bulb
  • Garlic
  • Leeks
  • Lettuce. (Cos, Iceberg, Romaine)
  • Mushrooms, (Crimini, Shitake)
  • Mustard greens
  • Olives
  • Onions
  • Parsley
  • Red Potatoes
  • Rhubarb (stalks not leaves)
  • Sea vegetables
  • Spinach
  • Squash (Summer and Winter)
  • Swede
  • Sweet Potatoes (Yams)
  • Swiss chard
  • Turnip Greens
  • Zucchini


Condiments & Misc.

  • Balsamic Vinegar
  • Carb Options Marinades & Sauces
  • Chili Paste
  • Chili Powder
  • Cholula Hot Sauce
  • Extracts (vanilla, almond, etc)
  • Fat Free Mayonnaise
  • Low Sodium beef or chicken broth
  • Mrs. Dash
  • Mustard
  • Pam Cooking Spray
  • Reduced Sodium Soy Sauce
  • Reduced Sodium Teriyaki Sauce
  • Salsa
  • Steak Sauce
  • Sugar Free Maple Syrup
  • Walden Farms No-Calorie Dressings


Eggs and Dairy

  • Egg Whites or Eggs (Egg Beaters)
  • Low Fat cheese
  • Non-fat Cheese
  • Nonfat Cottage Cheese
  • Non-fat Milk (Carb Countdown)
  • Nonfat Plain Yogurt
  • Skimmed milk



  • Bass
  • Catfish
  • Cod
  • Flounder
  • Grouper
  • Haddock
  • Halibut
  • Kippers, (smoked)
  • Mackeral
  • Mahi-Mahi
  • Pilchards, (drained)
  • Salmon
  • Sardines, (drained)
  • Snapper
  • Tilapia
  • Trout
  • Tuna (water packed)



  • Apples
  • Bananas
  • Bell peppers
  • Blueberries
  • Cantaloupe
  • Grapefruit
  • Grapes
  • Gooseberry
  • Kiwifruit
  • Lemons
  • Limes
  • Melon
  • Nectarines
  • Oranges
  • Papaya
  • Peaches
  • Pears
  • Pineapple
  • Pink Grapefruit
  • Pink Guava
  • Plums
  • Pomegranate
  • Raspberries
  • Strawberries
  • Tomato, fresh
  • Watermelon


Healthy Fats


Meat And Poultry

  • Chicken Breast (Boneless, Skinless)
  • Extra Lean Ground Beef
  • London Broil
  • Pork Loin
  • Top Round
  • Top Sirloin
  • Turkey Breast (Boneless, Skinless)
  • Turkey Ham


Natural Sweeteners

  • Blackstrap Molasses
  • Cane Juice
  • Honey
  • Maple Syrup


Spices and Herbs

  • Basil
  • Black pepper
  • Cayenne pepper
  • Chili Pepper, Red, dried
  • Cinnamon, ground
  • Coriander seeds
  • Cumin seeds
  • Dill weed, dried
  • Ginger
  • Mustard seeds
  • Nutmeg
  • Oregano
  • Peppermint leaves, fresh
  • Rosemary
  • Sage
  • Thyme, ground
  • Turmeric, ground



  • Beef Jerky (low sugar)
  • GeniSoy Soy Crisps
  • Healthy Choice Popcorn
  • Protein Bars (low sugar – 10 grams max)
  • Sugar Free Jello



  • Whey Protein Powder


Macronutrient Rich Foods

  • Beans
  • Brown Rice
  • Lean Oily Fish
  • Low Fat Cheese
  • Protein enriched Pasta
  • Peanuts
  • Soybeans
  • Wild Rice