I honestly believe diets and eating are the most consistently talked about topic. 

They don’t go out of fashion like the X factor or Celebrity big brother. People are discussing them 24/7 – 365.

Perhaps the only topic competing with diets is the British weather.

There are new fads every week it seems, new diet protocols, new systems, new supplements etc.

People get excited by them and buy into them. I can understand why.. Marketers are very clever.

This mass of contradicting information leads people into a confusing situation where they don’t really know what to do; when really food isn’t that complicated for the most part.

My philosophy is built around the fundamentals of good nutrition.

The fundamentals are made up of a four things in my opinion

1- Food intake

2 – Energy balance

3- Eating habits

4- Decision making

I’ll cover part 1 in this article – food intake.

Food intake includes the type of food.

I believe there are certain foods/food types that should be in every persons diet. They may seem obvious, but I’m trying to point out how easy food can be.

Consume these in moderation and you won’t go far wrong

1- Fruit and Veg

They provide vitamins and minerals which are required for so many of the processes that in our bodies.

Have your fruit as a snack, have it with yoghurt, granola/oats, homemade smoothie, post training sweet snack. Just get it in somehow.

Eat lots of veg; add it to every meal if possible. It can be bland and boring so add spices or butter to it. 

2 – Protein

We all require protein; it is essential. When many people think of diet and protein they assume its for muscle growth and repair; but our body requires protein for everything; enzymes, antibodies, DNA, our hair, our skin etc.

Key protein sources include meat, poultry, dairy, fish and protein powders.

3 – Fat

We require fat for many functions; hormones, transport fat soluble vitamins, cholesterol, cell membranes plus its a superb energy source.

Key fat sources include coconut oil, butter, avocado, nuts & seeds, fish oil/fatty fish, animal fat on/in meats, eggs

4 – Carbohydrate

Carbohydrate intake should reflect your activity as a general rule of thumb. If you are an fairly inactive person then your body will require a lower carbohydrate intake and vice versa; if you are active then you will require a larger intake.

Key carbohydrate sources include; sweet potatoes, white potatoes, fruit and veg, basmati rice, oats (carbohydrate powders, for the active).

A sample day could look like this

Breakfast – 4 egg omelette with spinach, tomatoes, mushrooms and onions

Snack  – Total greek yoghurt with berries and almonds

Lunch – Smoked salmon, 2 boiled eggs, kale, tender some broccoli

Snack – Apple slices and peanut butter

Dinner – Chilli con carne, basmati rice, broccoli

Summary – Keep it simple; food is often made complicated by those looking to make money. Ignore the marketing. Stick to the fundamentals consistently to make the biggest difference in your life.

Direct questions to @bencullen_


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