Making correct dietary choices, can be quite a struggle with so many views, guidelines, nutritional articles and information out there, leading us in many directions toward appropriate food choices as an individual.

Our bodies are all wired in fact, to eat nutrient dense whole foods. Although we all have different needs say, as far as macronutrients go (carbohydrate, protein and fat) to fuel our activity and daily tasks, this doesn’t take away from the need of a healthy, anti-inflammatory, colourful and nutrient dense diet.

Let’s take a look at ‘FOOD CHOICES’ and how they are influenced, how to be proactive in your own choices and stay on top of your game.

  • Food choices are based on many internal and external factors such as emotion, body image, hunger, taste (number one influence of food choices), habit, culture and so on. Financial status also comes in to play with consumers and people struggling to ‘eat healthy’ on a budget.
  • Social interaction, drinking and dinner events is part of our culture in Australia. These outings play a part in external influence on food choice.
  • Ultimately what drives and individual to eat or not eat can be based on varying degrees and factors and can be quite complex.
  • Education plays a huge part in nutritional decisions and often lack of education leads to poor dietary choices.
  • The media will construe many nutritional ideas/views and at times, lead us on paths that wouldn’t normally be traveled.

How can you be proactive about your health and make the right dietary choices for yourself as an individual?

  • Read…educate yourself, source reliable science and evidence based journals or websites, articles etc.
  • Consume…a variety of fresh, whole foods including meat, vegetables, fruits, nuts, seeds and fats from coconut oil, avocados & olive oil. Enjoy plenty of low density vegetables with varying colours to cover all your required vitamins and minerals, and not feel restricted with quantity! Eat protein amounts that suit your training & activity needs.
  • Be proactive…listen to your body, are you full? Are you hungry? And PLAN PLAN PLAN!
  • Know…every food we eat goes through a metabolic process or chemical reaction, and is used in our body in different ways. With this said, a calorie is NOT just a calorie. Protein and carbohydrates yield the same amount of ‘calories’ per gram however they are used completely different when the body is concerned with energy and storage. Protein used for growth and repair, not stored but is excreted. Carbohydrates however can be both used for energy or if eaten in excess, stored in the liver or muscles, and, when those are full, stored in our fat cells.
  • Communicate…do you have a coach, personal trainer or the like? Get in touch with them and seek further information.
  • Network…have a group of girls you train with every Friday? Get together and have a ‘cook up’ evening, share recipe ideas. Along with this, encourage and support each other in your health and fitness journeys. Send your friend a picture of your lunch each day, this can guide you externally to better dietary choices.

And there we have it! I hope I have assisted you today in making dietary choices to fuel your energised self!

Please contact me if you have any questions, I am ALWAYS Here to help!



Emily Bingham
EMpower Fitness and Nutrition
February 2015