Disclaimer: These are general nutrition recommendations. Please consult your physician or a registered dietitian if you have dietary restrictions or medical conditions that require specialized guidance. If you do not have a doctor, find a BJC primary care physician who is accepting new patients.  

While nutrition advice can sometimes feel overwhelming, the basics remain the same. Focusing on a few simple habits can help you create a sustainable approach to nutrition that supports your health and fitness goals. 

1. Eat balanced meals  

Balanced meals help regulate blood sugar levels and may reduce cravings. Your plate should include protein, complex carbohydrates, fruits and vegetables, and healthy fats. Examples include lean meats, fish, eggs, beans, whole grains, fruits, vegetables, nuts, seeds, avocados, and healthy oils.   

Each nutrient plays an important role in your health. Protein helps build and repair tissue, carbohydrates provide your body’s main source of energy, and fats support hormone production, cell function, and overall wellness.   

2. Use the plate method  

If you do not use a nutrition tracker, keep it simple and use a plate. Fill half of your plate with protein, one quarter with complex carbohydrates, and one quarter with vegetables. This method helps ensure you’re getting a variety of nutrients while keeping meals simple and satisfying.  

Healthy fats can be included throughout the day from foods such as salmon, eggs, nuts, seeds, avocados, olive oil, and other plant-based oils.  

3. Nutrient timing  

The goal is to mindfully consume food and properly fuel your body for daily activities, which can help maximize performance and manage your caloric intake. Complex carbohydrates, such as oatmeal, sweet potatoes, brown rice, whole-grain bread, fruits, and vegetables are rich in nutrients and vitamins, and your body converts these natural sugars into energy. These are different from refined carbohydrates, which are processed sugars.   

Many people find that eating more nutrient-dense carbohydrates earlier in the day helps support energy levels for daily movement. When we consistently consume more carbohydrates than our body uses for energy, the excess can be stored as body fat. Paying attention to when and what you eat can help support your workouts, recovery, and overall energy balance. 

Example of a Balanced Day of Eating   

Below is an example of how balanced meals can look throughout the day using protein, complex carbohydrates, fruits, and vegetables.   

Breakfast  

• Protein shake, oatmeal, and mixed fruit  

• Eggs, sautéed vegetables, and roasted potatoes   

Morning snack  

• Protein shake or smoothie  

• Fruit and nuts  

(You can also eat whatever food group you may have missed at breakfast.)  

Lunch  

• Grilled chicken 

• Broccoli or another vegetable 

• Mashed potatoes, brown rice, or another complex carbohydrate  

Afternoon snack  

• Salad with protein  

• Hummus and vegetables  

(Another opportunity to include nutrients you may have missed earlier in the day.)  

Dinner  

• Salmon or another lean protein 

• Asparagus or other vegetables 

• Quinoa, brown rice, or another whole grain  

Vegetarian option 

Protein sources can easily be substituted with beans, lentils, tofu, mushrooms, or plant-based meat alternatives.  

Sustainability isn’t perfection; it’s balance and consistency. Start by adopting one habit at a time and build from there. Small changes practiced daily can lead to long-term results. Nutrition plays an important role in supporting your health, fitness, and overall well-being. Consistency, not perfection, is what drives lasting success.  

Need help getting started? Move personal trainers can help you create a fitness plan that works with your nutrition goals.  

Nadia Ware, exercise physiologist, M.S. Kinesiology, NASM CPT-CNC, BRM