51 tips to help you make educated choices And EAT HEALTHY

Dr. Andrew Chappell


Making educated choices regularly will help you develop healthy eating habits. If you regularly employ these healthy eating habits, you’ll be more likely to develop a healthy, fit, and strong body. I’ve very fond of stating the line a healthy diet is a high-performance diet. Here are 51 healthy food options/suggestions for day to day eating, traveling & eating out:

Building a body you can be proud of is as much more than what you do in the gym. What you do in the kitchen or when you’re out and about that can make a real difference.

Do these things regularly to ensure healthy eating habits

  1. Planning in advance is helpful
    • If you work out a menu plan in advance or meal prep it’s easier to keep eating healthy rather than on impulse
    • When travelling, you can always take food with you in a cooler or prepare something if your staying over night and have the facilities.
    • It’s easy to do a quick search for restaurants and menu’s in advance
  2. If in doubt aim for high protein
    • If you’re unsure about what to have then prioritising your intake base on high protein food items over starch or fatty foods is a good move if you’re trying to get lean or maintain your bodyweight.
  3. Grilled or roasted meats, such as chicken or white fish are generally lower in added fats and calories.
  4. Salads with a variety of vegetables and a lean protein source, such as chicken or tofu is a satiating, low calorie, high protein, and nutritious option.
  5. Whole grain or sourdough breads/wraps with lean protein, vegetables, and a light dressing can be handy travel snacks.
  6. Vegetable-based soups or broths, can be a nutritious alternative, mind the salt content though!
  7. Sushi or sashimi with minimal or no added sauces are another high protein low calorie option.
  8. Try steaming or roasting vegetables, such as broccoli, asparagus, or sweet potato, will retain their nutrient content better than boiled veggies.
  9. Fresh fruit or fruit-based desserts, such as sorbets or fruit salads, can be sweet alternatives.
  10. Easy healthy snacks include nuts or seeds, fresh fruit, or low fat yogurt with fruit.
    • Lots of supermarkets sell some great high protein yogurts.

Having a plan and meal prepping in advance is one of the best ways to develop healthy eating habits

Eating out and preparing food

  1. Hand portion size guides are helpful to avoid over eating. Consider the following when it comes to portion sizes:
    • Do you need the three courses?
    • Do you need to have extra sides?
    • Is there a healthy side?
    • Do I need the large? Or is the small or medium portion be enough?
  2. Practicing mindful eating
    1. Take your time, chew your food, slow down and think about what you’re eating.
  3. Look for the menu in advance if you know where you’re going.
  4. Opting for the lower calorie options on the menu, lots of places print 600kcal or less options.
  5. If you’re consuming alcohol, try not to drink to get drunk also try spacers
  6. Be mindful of liquid calories, e.g. full fat coke, diet options are low calorie and won’t lead to you putting on weight.

Using a portion size guide can be a helpful way to ensure your not over eating

Healthy food options for travelling

  1. It’s possible for you to prepare your own meals in advance, be mindful of food spoilage.
    • Meal prep bags can be handy
    • Plug in travel cool boxes can act like fridges for overnight and next day stays.
  2. Be mindful that different foods and hot/cold foods might affect your digestion.
  3. You might want to alter your regular food intake, dried foods like nuts, flapjacks, cereal bars, rice cakes, riveta crisps will all keep over night. Fruit is also a handy food item that will stay fresh over a few days.
  4. Pick menu items that are prepared with healthy cooking methods: grilling or steaming.
  5. Ask for sauces or dressings on the side to control portions and reduce added sugar/fat and calories.

Prep bags can be useful if you want to stick to a meal plan on the go.

Healthy Eating Tips For someone who might be eating a traditional western diet

  1. Eat 5 per day,
    • Focus on eating five portions of fruit and vegetables per day, try substituting out snacks for vegetable or fruit.
  2. Don’t skip breakfast
    • Have something nutritious and filling to help you start the day well and avoid over eating later in the day.
  3. Where possible cook from scratch
  4. Quality of food is always important, aim for nutrient dense, energy poor foods
    • This usually means non processed foods
  5. Swap white bread for whole grain bread or wraps
  6. Swap fried foods for grilled or baked
  7. Swap full-fat dairy products for low-fat or non-fat options when trying to control your bodyweight.
  8. Swap sugary drinks for water, unsweetened tea or coffee, or sparkling water
    • You can always add a lemon or lime to your fruit
  9. Stay Hydrated, are you hungry or just dehydrated? Make sure you drink enough
    • Whenever you go out, be sure to take a bottle of water with you
  10. Swap creamy salad dressings for vinaigrettes or homemade dressings with healthy fats like olive oil or avocado oil
    • Use a portion size guide to help
  11. Swap regular soda for diet or low-calorie soda, or better yet, just water or unsweetened tea
    • Expand your herbal tea collection
  12. Be mindful of the calorie content of hot drinks, check out the calories on the menu board at your local coffee shop

Americano’s and espressos are always the lowest calorie options, it’s very easy to get carried away with calories in your sugar free beverages

  1. Swap regular potato chips for baked sweet potato chips or air-popped popcorn
  2. Swap heavy cream in recipes for plain Greek yogurt or low fat coconut milk
  3. Use Greek yogurt or mashed avocado in place of sour cream or mayonnaise in dips, dressings, and spreads.
  4. Swap beef for lean protein sources like skinless chicken breast, turkey, or white fish
  5. Swap regular pasta for zucchini noodles (zoodles), spaghetti squash, or lentil pasta.
  6. Want to bulk out a meal then try cauliflower rice  if you don’t want to overdo the regular rice
  7. Try low calorie alternatives like Low-dough, or Eat Lean protein cheese.
  8. Try low calorie, alternative sauces, lighter and light mayo’s and ketchups

There’s a full industry devoted to making low calorie sauce/spice alternatives

  1. Microwavable rice’s are easy options, you can also get microwavable pasta and lentil dishes
  2. Choose lean cuts of meat, such as chicken breast or fish (white fish, shrimp), instead of higher-fat cuts like beef or pork.
  3. Embrace the healthy fats, aim for a portions of oily fish at least once per week
  4. Trimming your steak will keep your meal high in protein and low in fat.
  5. Alternative bacon, turkey bacon, or medallions, are better than streaky, just be sure to grill it.
  6. Use a non-stick cooking spray or a small amount of olive oil instead of butter or margarine when cooking.
  7. Replace chips or crackers with sliced vegetables like carrots, cucumbers, or bell peppers for dipping in hummus or guacamole.
  8. Use herbs, spices, and citrus instead of salt to flavour dishes.
  9. Level up your appliances, Air friers, steamers, George Foreman grills, blenders, slow cookers and rice cookers are all helpful appliances to help you make nutritious food quick and easily
  10. Tupperware up! Invest in storage for both your dried food items but also your chilled and frozen items. Preparing things in advance and storing them can help you cut down on food waste, save you money and help you stick to a plan.

When making food choices it’s useful to always have an idea of what constitutes a healthy diet in the back of your mind.

Try incorporating some of these into your day to day eating patterns and as always if you think we can help you get towards your goal then we’d love to hear from you. Just follow the link to the sign up page (Click Here)