Being kind to yourself also means giving your body the nutrients it needs to feel strong, energised and balanced.
Try to include a good source of protein with every meal. Protein helps maintain and build muscle, supports recovery, keeps you satisfied for longer and provides the building blocks your body needs for enzymes, hormones and many other important processes.
A useful daily target for many healthy, active adults is around 1.2–1.6 g of protein per kg of body weight, depending on your activity level and individual needs.
Healthy fats are essential! They support your brain, hormones and cell membranes and help your body absorb the fat-soluble vitamins A, D, E and K. Choose foods such as olive oil, avocado, nuts, seeds and fatty fish.
As a simple guide, let healthy fats make up roughly 25–35% of your daily energy intake.
Carbs are not the enemy — your body loves using them for energy, especially when you are active. Focus mainly on colourful, fibre-rich sources such as vegetables, fruit, oats, potatoes, sweet potatoes, quinoa and whole grains.
The amount you need depends on how active you are: the more you move, the more fuel your body may need.
“Simple rule: build your meals around protein, add plenty of colourful plants, include healthy fats and choose quality carbohydrates that match your energy needs.”
Nutrition isn’t about being perfect. It’s about nourishing your body with kindness, one meal at a time. 🤍