2024 Live Well Challenge Week 2 Resource: Eat Well
Eating well is essential for boosting energy and enhancing overall health. But with so much advice out there, it can be hard to know where to start. A simple yet effective strategy is to ensure every meal includes three key components: protein, vegetables, and fibre. These elements provide balanced nutrition, keep you full, and support long-term wellness.
Why Eating Well Matters
What we eat fuels our bodies, affects our mood, and shapes our health. Eating well isn’t about strict dieting; it’s about nourishing yourself with whole, nutrient-dense foods. Including protein, vegetables, and fibre in each meal helps maintain muscle, promotes gut health, and keeps you energised.
Protein: The Building Block
Protein is crucial for muscle repair, immune function, hormone production and overall growth. It helps keep you full longer and prevents muscle breakdown, making it vital for people who are active or looking to manage weight.
Sources of Protein:
- Animal-based: Chicken, turkey, lean beef, eggs, fish, Greek yoghurt, cottage cheese
- Plant-based: Lentils, chickpeas, black beans, quinoa, tofu, tempeh, edamame, nuts, seeds
How to Include Protein in Every Meal:
- Breakfast: Add eggs or Greek yoghurt to your morning routine, or blend protein powder into your smoothies.
- Lunch: Top salads with grilled chicken or chickpeas, or opt for a lentil soup.
- Dinner: Include a serving of fish, lean beef, or stir-fried tofu
Vegetables: Nutritional Powerhouses
Packed with vitamins, minerals, and antioxidants, vegetables support immune health, skin quality and overall body function. They’re low in calories, high in water content, excellent for maintaining a healthy weight and essential for digestive health.
Key Benefits of Vegetables:
- Vitamins and minerals: Vegetables like spinach, broccoli, and bell peppers are rich in essential nutrients like vitamins A, C, and K, as well as minerals like potassium and magnesium.
- Antioxidants: Colourful vegetables like carrots, tomatoes, and beets are loaded with antioxidants that help combat oxidative stress and reduce inflammation in the body.
How to Include Vegetables in Every Meal:
- Breakfast: Add spinach or mushrooms to your omelette, or blend a handful of leafy greens into your smoothie.
- Lunch: Make vegetables the star of your salad or wrap, or add roasted veggies as a side to your meal.
- Dinner: Incorporate a variety of steamed, roasted, or stir-fried vegetables alongside your main dish, such as broccoli, zucchini, or peppers.
Fibre: Essential for Digestive Health
Fibre supports digestion, keeps you full, and stabilises blood sugar. It also helps prevent constipation and reduces the risk of chronic diseases, such as heart disease and diabetes.
Types of Fibre:
- Soluble: Found in foods like oats, beans, and fruits, it dissolves in water and helps to lower cholesterol and blood sugar levels.
- Insoluble: Found in foods like whole grains, nuts, and vegetables, it adds bulk to your stool and helps to keep your digestive system running smoothly.
How to Include Fibre in Every Meal:
- Breakfast: Choose high-fibre whole grains like oats, or top your Greek yoghurt with chia seeds or berries.
- Lunch: Opt for whole grain bread, quinoa, or brown rice, and add fibre rich vegetables like carrots, leafy greens, or avocado.
- Dinner: Incorporate beans, lentils, or whole grains, and don’t forget fibre packed veggies like Brussels sprouts or sweet potatoes.
How to Build Balanced Meals with Protein, Vegetables, and Fibre
For balanced, nutrient-rich meals, aim for:
- Protein: About a palm sized portion
- Vegetables: Fill half your plate with a variety of colours and types
- Fibre rich carbohydrates: Choose whole grains or legumes, and incorporate high fibre vegetables or fruits
Meal Ideas:
- Breakfast: Vegetable frittata made with spinach, mushrooms, and tomatoes, paired with a side of whole-grain toast.
- Lunch: Quinoa salad topped with grilled chicken, mixed greens, capsicums, cucumbers, and a sprinkle of sunflower seeds for extra fibre.
- Dinner: Bowl of lentil soup with a side of roasted Brussels sprouts and carrots, paired with a piece of salmon for protein.
Why This Approach Works
Including protein, vegetables, and fibre in every meal not only helps you meet your nutritional needs but also keeps you fuller for longer. The combination of protein and fibre helps to slow digestion, stabilise blood sugar, and prevent cravings for unhealthy snacks. Plus, by focusing on whole, nutrient-dense foods, you’ll naturally crowd out processed and sugary items, making it easier to maintain a healthy diet without feeling deprived.
Final Thoughts: Eat Well, Live Well
Eating well is about more than just cutting out “bad” foods, it’s about nourishing your body with the right balance of nutrients that support your health, vitality, and long-term wellness. By focusing on protein, vegetables, and fibre at every meal, you can create a simple yet powerful foundation for healthy eating that’s sustainable, satisfying, and enjoyable.
Start small by incorporating these elements into your current meals and see how much better you feel. Whether you’re fueling your body for training, powering through your day, or simply looking to improve your overall health, the combination of protein, vegetables, and fibre will set you on the path to eating, and living, well!
