5 Essential Components for Healthy Meals on a Diet

With the New Year come the Resolutions to eat more healthily. To give you some top tips on how to make sure your New Year diet is healthy, the New Year’s Resolutions Show have teamed up with Philly McMahon, gaelic footballer and owner of Fit Food Healthy Meals.

1. Protein

Let’s start with Protein. You will find that in any weight loss diet there will be a huge focus on Protein. It’s no wonder why. When you eat protein, it normalises blood glucose levels. This is very important. When you have low blood sugar your body triggers the release of epinephrine. Epinephrine is one of the hormones released in your body to give you a warning sign that you are hungry. If you are dieting, you want to prevent yourself from being hungry. Protein can help you here. When you eat a meal that contains protein, you can keep your blood sugar levels topped up for longer than if you just ate carbohydrates alone!

Top Protein based foods for a healthy meal plan;

-Meat Fish




2. Fats

Fat, the biggest misconception when it comes to dieting. Thinking that eating fat makes you fat is one of the biggest weight loss myths of all time! The key is to eat healthy fats.

Top Healthy Fat foods you need to eat on a healthy meal diet;



-Cod liver oil



-Grass fed meats

3. Carbohydrates

Your body loves carbohydrates! In fact carbohydrates are your body’s preferred source of energy. Most fad diets might recommend removing carbohydrates from your diet. This is one of the biggest mistakes as carbohydrates are the building blocks of nucleic acids and are an essential macronutrient in your body. Removing them from your diet is a complete mistake. But just like humans, carbohydrates are not created equal. The key is to consume low glycaemic carbohydrates

The top carbohydrates to consume when on a diet to lose weight;

-All Vegetables

-Brown or White Rice

-Sweet Potatoes


4. Vitamins and Minerals

Vitamins and Minerals essential organic chemicals contained in the foods that you eat. Micronutrients assist your metabolism of your macronutrients such as protein, carbohydrates and fats. You need sufficient vitamins and minerals to ensure that you are breaking down these proteins to repair muscle & assist in the utilisation of carbohydrates and fats as energy sources. The best way to ensure you are getting enough vitamins and minerals is to eat a varied diet full of vegetables and taking a daily multivitamin tablet cannot hurt.

5. Water

The most forgotten element of any healthy meal plan. Drinking water and keeping hydrated can keep your body on the right track. Your body can confuse hunger with dehydration or being tired. As a result not keeping hydrated can cause you to over eat or not function as well as you could if you just drank more water. Apart from that proper hydration is critical for healthy skin, joints, teeth, bones, muscle and brain function as well as digestion and concentration. If you want to make sure you have a healthy meal, make sure you include water as a top priority on your list!

Tip: Make sure you prepare your meals in advance for healthy eating success!

Sometimes, eating healthy can be a task and half. Especially with people becoming busier and busier and grabbing food on the go. However, it’s not we don’t want to eat healthy. In fact looking at googles trend of food related searches, people’s interest in healthy eating has risen by 10 fold since 2005! The problem is, we don’t take the time to prepare healthy food. At Fit Food we conducted field research of over 600 people. What we found was that people who were aware of healthy eating and its benefits didn’t eat healthy meals because they failed to prepare them the night before.

Even I as an athlete have the same issue. Throughout the years working as a dietician as well as becoming a qualified nutritionist, I knew what I should be eating but just did not have the time. That is why I came up with the idea of Fit Food. A healthy meal delivery service at an affordable price that takes the time out of cooking and preparing meals! Fit Food is so simple, people use our diet calculator to calculate their Total Daily Energy Expenditure (TDEE). Knowing this information allows us recommend a diet meal plan for them. We then take the hassle out of healthy eating yet still enable people to reach their TDEE for their desired fitness goal! But no matter what diet you go on this New year, make sure that your meal plan consists of the top 5 components above and you will ensure that you are eating healthy and still on a diet!

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