Keto. Atkins. Low glycaemic index. Glycaemic load. Low carb. Low fat. Meal replacements. Ultra-processed. Mediterranean. Fasting. High protein. High fat. Low calorie. Nutrient-dense. FODMAP.

Confused yet?

These are just some of the phrases and words you see all the time when it comes to food and eating better.

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It’s so confusing for people, and I think this frightens them when it comes to trying to eat healthier.

Despite the fact that, deep down, we all know what is healthy and what isn’t, the over consumption of food, the availability of it and the marketing of it, means that people don’t know where to start.

We live in an obesogenic environment, where it is increasingly hard to be healthy, to be a normal weight, to eat well. So in this week’s column I want to try to simplify everything for you.

Basic level

On a very basic level, food is fuel. It fuels us to live our lives. If you want to live better then it makes sense to give your body the best fuel to do so.

Colourful fruit and vegetable, lean protein, slow-release energy foods and healthy fats are all part of this fuel. I recommend that my clients eat within a 12-hour window, as this allows the body time to digest and process food. I also encourage them to eat every two to three hours or so, with a snack between the main meals.

Karl's fridge is packed with a variety of colourful fruit and veg.

Breakfast is important as it sets you up for the day. A healthy breakfast increases the chance that you will eat more healthily during the day. You need a meal that will fuel you for the day and keep you full as well.

Lunch and dinner should be meals of colour that fill you. If you’re having a wrap or sandwich, aim for brown bread and then pick your protein source (meat, eggs or fish) before adding some colour. Then you’re good to go.

If it is on a plate then a really handy method is to apply the portion plate rule. This splits the plate into the following segments:

  • 1. Half of the plate should be salad or vegetables.
  • 2. One quarter should be protein – for example, meat, fish, eggs.
  • 3. One quarter should be carbohydrates – for example, pasta, rice, potatoes.

    The portion plate segments are a good rule of thumb to follow to ensure a balanced meal.

    When you read it like that, it looks simple, doesn’t it? And it should be. It is also important to add balance.

    Have a treat meal or piece of chocolate when you feel like it. So often in September, it is all or nothing, and life is too short for that.

    I call it the 80/20 approach: eating well most of the time and having the odd treat, so that nothing is off the table. Ideally, do your large food shop once a week. Do a kitchen spring clean and stock up on all the healthy things you want to eat.

    Whatever is in the kitchen will get eaten, so set yourself up for success rather than sabotaging yourself. Aim to add one new vegetable to your diet each week, and one new recipe to your meal rotation.

    Food should be simple, enjoyable and balanced. I really hope that after reading my column today, you feel empowered to eat better to fuel yourself for the best life you can, and that you are willing to do it.

    Here is a simple list to keep:

    Healthy meal plan

    Breakfast

  • Porridge.
  • Wholegrain cereals.
  • Brown bread.
  • Eggs.
  • Natural yoghurt with fruit.

    • Lunch

  • Wholegrain wrap or sandwich with a protein source and colourful vegetables.
  • Meal with protein and carbohydrates.

    • Dinner

  • Meal with protein and carbohydrates.

    • Snacks

  • Fruit (two to three pieces per day).
  • Nuts and seeds.
  • Hummus with vegetables.
  • Yoghurt.

    • Next week, it is healthy to add these daily habits to your day.