At Fitness Passport, we believe that a balanced lifestyle is the foundation of a healthier, happier you. Good nutrition not only enhances your energy, mood, and overall well-being but also complements an active lifestyle. Recently, we had the privilege of hosting a webinar with Emma Harvey, a dietitian from Fuel Your Life, who shared invaluable insights on how to effectively fuel your body and mind.
To have sustained energy and mental clarity, Emma emphasised that the key lies in fuelling your brain and body with regular, balanced meals tailored to your goals. “Include a wide variety of foods rich in macronutrients—proteins, carbohydrates, and healthy fats—along with essential vitamins and minerals,” she advised. A simple yet effective way to achieve this is by building your plate thoughtfully:
· Step 1: Fill half your plate with non-starchy vegetables like broccoli, beetroot, or capsicum for vital nutrients.
· Step 2: Dedicate a quarter to protein sources such as chicken breast, fish, eggs, or tofu to support muscle repair and satiety.
· Step 3: Use the remaining quarter for carbohydrates like whole-grain bread, rice, or sweet potatoes to provide steady energy.
A practical example of a balanced, easy meal that Emma gave was a chicken stir-fry with soba noodles, mixed veggies, and oyster sauce. Emma advised that “Regular eating prevents the dreaded 3 pm slump, often a sign of low blood glucose, and supports focus throughout your day. By aligning your meal frequency with your personal goals, you can maintain that steady energy to power through workouts.”
Nutrition plays a powerful role in uplifting your mood and managing stress, and Emma highlighted specific foods to incorporate into your diet to boost your mood and reduce stress. “Variety is key to combating the effects of stress hormones like cortisol,” she noted, which can increase hunger and lead to poor food choices. Here are her top recommendations:
· Slow-Digesting Carbohydrates: Opt for wholegrain bread, rice, starchy vegetables, fruit, yoghurt, and legumes to provide a steady release of energy and stabilise mood.
· Amino Acids: Found in eggs, lean meat, poultry, seafood, dairy products, and legumes, these amino acids support serotonin production, the “feel-good” neurotransmitter.
· Omega-3 and Omega-6 Fatty Acids: Include oily fish, seeds, nuts, and seaweed to reduce inflammation and enhance mental well-being.
· Micronutrients: Boost your intake of prebiotic fibre (wholegrains, fruits, vegetables, beans), Vitamin D (sunlight, mushrooms), and folate (spinach, chickpeas) to support a balanced mood and lower stress levels.
Emma reminds us that timing matters—eating regularly prevents that “hangry” feeling, ensuring your mood remains steady. Adding these nutrient-rich foods to your post-workout meals can enhance both physical recovery and emotional resilience.
We know that life can get hectic, especially for those who juggle work, family, and fitness. Emma shared nurturing meal planning hacks to make healthy eating manageable:
· Plan Weekly: Map out your meals each week, keeping balanced plates in mind to reduce food waste.
· Prep Ahead: Chop vegetables, marinate meat, or wash fruit in advance. Meal prep three lunches or bulk cook and freeze portions to simplify busy days.
· Convenient Options: Keep pre-prepared products or easy meals like a burrito bowl (chicken, quinoa, and salsa) on hand for those big, chaotic days.
These strategies help you stay nourished without added stress. Emma suggests starting small—perhaps swapping a burger for a wholegrain salad sandwich or replacing a soft drink with sparkling water.
Emma’s presentation underscored the link between good nutrition, mental health, and physical health. A quality diet rich in healthy fats, fruits, vegetables, and high-fibre foods can improve insulin sensitivity, reduce cardiovascular risk, and support a healthy weight—benefits that complement an active lifestyle. Avoiding refined carbohydrates (e.g., white bread, chips), high-fat processed foods (e.g., sausages, pastries), and excessive coffee or alcohol further enhances mood and reduces stress. Pair this with hydration—aim for 2.1L (women) or 2.6L (men) daily,—and additional strategies like light exercise (e.g., Pilates), meditation, or 7-9 hours of sleep for a truly balanced life.
Emma’s insights from Fuel Your Life remind us that small, intentional changes can lead to big results. Start by building balanced plates, incorporating mood-boosting foods, and planning meals to fit your busy schedule.
