Fundamentals of Healthy Eating


As we begin a new year, we want to take it back to the basics of eating well. Nutrition should not be complicated and healthy eating should not be a chore. Here is our guide to enjoying healthy food and how to keep it simple.

It is easy to fall into new health trends and diets we see on social media, that often leaves us feeling confused about what we should be eating. We believe that nutrition should be simple, and with just a few things to focus on, you can feel amazing.

Here we discuss five nutritional principles we use to create our meal plans. With this information, you will:

Have a better understanding of our meal plans
Feel comfortable customising our recipes to suit your needs
Find confidence in creating your own healthy habits in the kitchen
Have a base of knowledge when we discuss more complex topics such as detoxing, weight loss, skin health, energy and gut health, so you can apply these topics to suit you and your body

The Power Of Plants
Take a look at our recipes and you will quickly find a rainbow of different vegetables and natural ingredients. We believe in the nutritional power and benefits of plant-based ingredients and encourage you to incorporate a variety of plants into every meal.


Green vegetables such as broccoli, kale, spinach, silverbeet, lettuce, broccolini, rocket, green beans and Brussels sprouts are nutritional powerhouses filled with vitamins and minerals to keep you healthy. You’ll find at least one of these in every lunch or dinner recipe, and we encourage you to follow the same principle for your daily diet.
Red, orange, yellow and purple vegetables such as capsicums, carrots, tomatoes, pumpkin, red cabbages, radishes and radicchio offer an entire spectrum of vitamins, minerals and antioxidants for a healthy gut, brain, heart and skin.
Ensure to have one or more of these in your lunch and dinner, and even breakfast too if you desire!


Fruit is not only a natural sweet treat, but provides our body with antioxidants and fibre. Enjoy 2-3 serves of fruit a day either in meals such as smoothies, porridges, puddings and salad or as a snack.


Legumes are a fantastic plant based source of protein, fibre and carbohydrates. These include chickpeas, lentils, butter beans, black beans, cannellini beans, kidney beans, mung beans and green peas. You can use canned or dried, and these legumes can serve as a source plant based protein in your meal, or alternatively as a fibre-rich carbohydrate to accompany animal protein.


Focus on whole and unprocessed grains like oats, rice, barley, rye, freekeh, sorghum and millet, as well as quinoa and buckwheat (which aren’t technically grains). These are unprocessed and filled with fibre and complex carbohydrates, keeping your digestion moving along, your energy levels stable and ready for your workouts.
With all of these amazing plants forming the base of your diet, you ensure you are getting a dose of:

VITAMINS and MINERALS to keep up cellular processes and preventing disease.
FIBRE for satiety and maintaining a healthy gut.
Quality Proteins Over Quantity
While we love plants, eating plant-based doesn’t mean cutting out all animal foods. In fact animal foods can be incredibly nutritious if you choose to include them on your diet, and that is why we use them in some of our Fluidform recipes.

We encourage looking at quality when it comes to shopping for these ingredients. This includes pasture-raised and organic chicken and eggs, grass-fed and organic beef as well as wild caught fish and seafood. Read our Guide to Recommended Brands.

When it comes to dairy, we encourage the use of organic or biodynamic dairy products.

With all our recipes, we provide vegetarian, vegan, dairy-free and gluten-free options if applicable.

Welcome Healthy Fats
It’s important to count nutrients over calories, and nourishing fats absolutely have a place in the Fluidform nutrition plans. Incorporating healthy fats into your diet supports healthy female hormones, fertility, gut health as well as being anti-inflammatory and regulating appetite. All of these things help us to maintain a healthy weight and feel energised.

Our favourites include extra virgin olive oil, avocados, nuts and seeds of all varieties, coconut oil, coconut yoghurt and hemp seeds.

You will always find at least one of these in our recipes, and we encourage you to ensure there is a source of healthy fat in all of your meals to ensure satiety, reduce cravings and support overall health.

Indulge And Enjoy Yourself
A healthy diet does not need to be without treats and indulgence, no matter your health goals. In fact ensuring you love the food you are eating is paramount to being able to stick to a healthy eating plan.

When it comes to sweet treats, we encourage using whole fresh fruit to sweeten recipes or to enjoy as a snack or dessert. And beyond that, we use natural sugars in moderation such as maple syrup and honey.

Make It Yours
Customisation is key to long term success, and although we provide you guides and easy meal plans and shopping lists to follow, we encourage you to make it work for you. It’s important not to ignore your body’s needs.

For example, if you are pregnant or breastfeeding, you may wish to add in larger servings of carbohydrates or proteins into the meals and supplement with snacks in between meals – we provide plenty of Fluidform Nutrition approved snack recipes.

If you are hungry at different times in the day, you can alter the plan to suit your needs. And if you are cooking for a family, you may wish to cook in larger batches to save you having to spend extended hours in the kitchen.

No two people are the same. Customisation and listening to your body are very much part of our philosophy.



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