September 7, 2023

Woman meal prepping with the text "Fuel Your Lifestyle with Nutrition" layered over it.

“You should go Keto.” “Have you heard of the carnivore diet?” “Try intermittent fasting!” Welcome to the chaotic maze of contradictory advice, fad diets and evolving trends that is the world of nutrition. It can feel like a new secret to a healthier, happier life appears every day — only to be replaced with the next.  

It is time to cut through the noise and get back to the basics. Together, we can establish an approach to nutrition that is healthy and sustainable. Fuel your body and lifestyle while establishing a healthy relationship with food.  

We are boiling this post down to 2 fundamental tips for nutrition (and one bonus tip) – and it all starts with balance.  

Tip 1: Keep your meals balanced 

There is endless debate about the fine details behind nutrition – how many grams of protein do I need? What type of fat is healthy fat? Carbs or no carbs?  

The reality — mindful eating is more important than these details, and much easier to manage. In general, three balanced meals throughout the day will provide optimal nutrition.  

What does a balanced meal look like? Check out the graphic from below. Think about balancing each food group so there are even amounts of each on your plate.  

A plate divided into 4 grids of fruits, grains, vegetables, and protein to demonstrate a nutritious meal


Building balanced meals is much easier with preparation. Before your mind jumps to a fridge full of Tupperware meals, rest assured – these simple tips will not require a massive time investment. And in return you will see a more nutritious and affordable food future. 

Review the week 

One of our favorite tips for nutrition is to start each week with some planning. Take notes about your weekly schedule. How many meals do you plan to make at home vs. eat out? This is likely to depend what your household has on the agenda. 

Plan meals and snacks 

Make a basic list of what you plan to cook as well as the snacks you want to have on hand for the week.  

Take inventory 

While making your grocery list using the list of nutritious meals and snacks you plan to have for the week, check your cabinets and fridge for ingredients you already have on hand. This will save you time and money while shopping — and it is less wasteful! 


Lay out what you plan to spend. Take advantage of any deals or coupons that will save that hard earned cash. Budgeting and having a grocery list also help curb those impulse buys that happen to the best of us.  

Many states, including Indiana, allow most purchased food at the grocery store to be tax free. This is a great incentive to cook for yourself at home, which is typically healthier and can save you money!  

Tip 2: Eat with your intuition 

Intuitive eating is a simple concept — listen to our bodies when making the decision about whether we need to eat. For example: your normal dinner time is 6:00pm but as it approaches, you are not hungry – you decide to skip it or eat a later dinner when you are feeling hungry.  

Another example: you feel hungry at 3:00pm so you choose to have a snack to avoid that afternoon crash and keep your energy up. Bear in mind, it is equally important to listen to your body when you are hungry and when you are full.  

Intuitive eating is a weight-neutral approach that is the polar opposite of a diet mindset. Instead of rules and restrictions, you trust your body to tell you when it needs nutrition, listening to its hunger and fullness cues. Studies have shown that benefits of this approach include: 

  • Positive body-image and self-esteem
  • Lower rates of disordered eating 
  • Improved general well-being  

The scale strategy

As you attempt to get familiar with your body’s signals is to put your feelings on a scale from zero to ten.  

  • 0 – Painfully hungry 
  • 1 – Ravenous
  • 2 – Very hungry 
  • 3 – Hungry 
  • 4 – Slightly empty 
  • 5 – Neutral 
  • 6 – Slightly full 
  • 7 – Comfortably satisfied 
  • 8 – A little too full 
  • 9 – Uncomfortably full 
  • 10 – Painfully full 

The goal is to eat when you are at a 3 or 4 and stop eating when you are at 6 or 7. 

As you track your feelings over time, you will become more familiar with your body’s cues, and when you want to grab a snack, or wait until your next mealtime.  

Remember, intuitive eating is not about weight loss. It makes none of the “lose 10 pounds in 10 days” promises that fad diets do. But it does result in a better relationship with your body, and nutrition – a healthier and happier, more sustainable you.  

Bonus Tip: Stay Not Thirsty My Friends 

You have heard it before – your body is 70% water. This is more than a glib cliché. Water plays an essential role in every system of the body. That includes digestion and absorbing all those nutritious meals. Shoot to get the right amount of hydration and the right type of hydration. 

What is the right amount? Aim for at least half of your body weight in ounces each day. For example, if you weigh 150 pounds, try to drink at least 75 ounces of water a day.  

What you drink matters. Beverages other than water can be an enjoyable treat but be careful of products full of calories and sugar.  Check out this post for more details on keeping drinks healthful.


The internet and social media will make you believe good nutrition must be complicated and confusing, but it does not have to be! The reality is that adopting simple, small changes (like the tips for nutrition in this article) can make a substantial difference in helping you adopt a healthier and happier nutrition routine.