Fuel yourself to be your best - 5 golden rules of good nutrition -

by Clare Harland

To perform our best at school, work and home our bodies need to be properly fuelled. Being well fuelled helps us function well – it means we’re less irritable, more tolerant, have more energy, concentrate better and are able to enjoy things more. Good nutrition is important for all of us, old or young, our families, friends and colleagues.

The press, media, people on the bus – everyone has an opinion about diets, healthy eating, intolerances, superfoods, what you should eat and what you shouldn’t. It’s confusing, and even when we’ve worked out what we should be eating the practicalities of making it happen usually mean we slip into less than perfect habits.

So here are our five golden rules for good nutrition to help you fuel your body:

1. Drink more water

2 glasses of water on a wooden table top. In the background is a jug of water also.

Yes, it sounds boring but you know it makes sense! No rules – just do whatever it takes to keep drinking and stay hydrated. I try and keep a water bottle with me otherwise the morning can whizz by without a drink.

If plain water is a step too far add a slice of lemon or a splash of juice or squash if that helps you drink more. Buy bottled water if it’s more convenient, I try to use a refillable bottle as it’s lighter on the purse and the planet.

2. Eat less meat

A white bowl filled with dried fruit and nuts.

It’s expensive, it’s not particularly good for you and there are lots of other protein sources that are tasty, easy to prepare and cheap.

Keeping a few tins of chickpeas or mixed beans ready in the cupboard make it easy to throw together a quick meal. Eggs or cheese are great for sandwiches and salads, nuts and seeds can be added to yogurt or porridge for breakfast. At home we probably eat meat two to three times a week and in quite small portions, filling up with plenty of veg and salad.

3. Let treats be treats

Small fairy cakes topped with cream and fruit such as slices of kiwi and orange, strawberries, cherries and grapes

A treat is no longer a treat when we have them all the time. Chocolate, crisps, takeaways, cakes and biscuits etc. can easily become part of our routine and then they are no longer special.

We all need a pick me up from time to time, but keep it in perspective. For example, in our office we try and limit cake to birthdays and special occasions, and while biscuits do creep in from time to time, we also have a fruit bowl to snack from when we need an energy boost.

4. Cook from scratch

Beans on toast, topped with what looks like pickled cabbage, on a white plate. There's a knife and fork alongside the plate.

If you make it yourself you know what you’re getting. Cooking from scratch need not be complicated. With a bit of planning and a few simple recipes, preparing food for yourself and your family can be quick and rewarding. Processed and prepared food should only be a back-up for those odd occasions when things go awry.

5. Eat a wide variety of foods

A bowl filled with colourful fruit and vegetables

Our bodies need a wide range of macro and micro nutrients to function properly and the simplest way of ensuring we get a bit of everything we need is to eat a variety of different foods.

Try to avoid having the same thing for breakfast or lunch every day if you can. Taking a packed lunch to school, college or work means you can ring the changes. Include lots of fruit, salad and vegetables. If your meal looks attractive with lots of different colours you’re on the right track.