This is the ultimate guide to healthy eating. Healthy eating is often seen as complicated, overwhelming, or even restrictive. But this should not be the case. In fact, most often the best diet is the simplest one. Eating clean and having a great diet is one of the most empowering changes you can make for your body and mind.

If you follow my advice, I guarantee that you will feel extraordinary and will look at your diet from a totally different perspective.

In this ultimate guide to healthy eating, I will be breaking down everything you need to know about healthy eating into practical, bite-sized steps. You don’t have to listen to confusing rules, fad diets, or unrealistic expectations, only straightforward advice that fits into your busy life.

How I started:

When I started out, I didn’t really know what I was doing. I didn’t know what was good for me and what I should be eating. I realised that after eating certain foods I would feel terrible I would even fall asleep during class not only because it was boring but because of what I had eaten for lunch.

So, I started to experiment with it. I realised that certain foods like bread, pasta, fried food and sugary things where just horrible for me, so I cut them out.

That decision became one of the best decisions I had ever made. I never feel tired or sleepy after meals or throughout the day again and constantly just feel amazing all thanks so to a little adjustment to my diet.

Since then, I have done a deep dive into everything considering healthy foods and diets and have started to give advice on what to eat.

Start with the basics: Understanding food groups

1. Fruits

• Includes fresh, frozen, canned, or dried fruits, as well as 100% fruit juices.
• Good Examples: Kiwis, oranges, bananas, berries, melons, and mangoes.
• Key nutrients: Vitamins, fibre, and natural healthy sugars.

My Take:

Fruit plays a key part in your diet giving you key nutrients that are vital for your body. Great thing about fruit is its easy to consume through out the day. Focus on FRESH FRUIT! Dried and canned fruit has lost most of its nutritional value and often has sugar and preservatives added to it. So don’t eat them.

Try lots of different types of fruit such as exotic ones you have never tried before. This keeps it fun and exciting, and you might discover some that you really enjoy. In my experience fruit is great as a light breakfast, a great snack when you are hungry or even a dessert when you are craving something sweet.

2. Vegetables

• Includes fresh, frozen, canned, or dried vegetables and vegetable juices. Often divided into subgroups like dark green, red and orange, starchy, and legumes (beans and peas).
• Good Examples: Broccoli, spinach, asparagus, carrots, potatoes, mushrooms and beetroot
• Key nutrients: Vitamins, minerals, and fibre.

My Take:

Vegetables are full of nutrients and vitamins that keep your body healthy. To get the most benefits, eat them FRESH! Tr lost of different ones to keep it exciting and find the ones you feel like your body can process well. When I found the right variation and amount of fruit and vegetables it helped my digestive system tremendously. If you are experiencing issues with bowel movement then this could be the answer for you.

3. Grains

• Divided into whole grains which is the healthier option and refined grains.
• Examples: Whole grains (brown rice, quinoa, oats) and refined grains (white bread, pasta, and white rice).
• My Recommendation: White rice, oats
• Key nutrients: Carbohydrates, B vitamins, and iron.

My Take:

I have experimented a lot with different grains have realised wheat just isn’t good for my body. So, I switched to a gluten free diet. This helped me a lot with puffiness in my face and digestion. So which grains do I eat?

I stick to white rice, oats and gluten free pasta which is made of rice and corn. I stay away from brown rice because it has a high level of arsenic in it. I enjoy Porridge a lot as well but sometimes you can get quite a blood sugar spike so beware if your body can handle it or not.

Stay away from Bread!! Bread nowadays has so many preservatives and sugars in it making it one of the worst things you can eat. I know! a diet without bread seems weird but just try it, you will feel a difference. These grains are mostly carbohydrates meaning energy for any activities that you undertake.

4. Protein foods

• Includes both animal and plant-based protein sources.
• Good Examples: Meat, poultry, fish, eggs, nuts, beans
• Key nutrients: Protein, iron, zinc, and essential fatty acids.

My Take:

Meat, fish and eggs hold essential minerals, vitamins, fats and protein and play a key role in your diet. We need these to be at our best. I have found consuming a variety of different to proteins is the best way. Certain proteins have specific nutrients which others don’t so through having a broad selection of different proteins means you can cover them all very well.

5. Dairy

• Includes milk, yogurt, cheese
• Good Examples: Full-fat milk, Greek yogurt, butter and fresh cheeses
• Key nutrients: Calcium, vitamin D, and protein.

My Take:

As someone from Switzerland I absolutely love cheese and dairy products in general, but I have noticed that I feel much better when I cut most of it out. You should stay away of extremely processed cheeses that come in packets and are pre-cut, I recommend trying this because you feel much better when doing so. But going to your local dairy and buying fresh local milk, butter and cheese will have benefits to you.

How to assemble the perfect plate: your 3-Piece puzzle:

Don’t know how to build a proper plate of food with all the essentials on it? Including some of each food group means you won’t be missing out on anything! Just assemble your plate like a “3-Piece Puzzle”.

You want to be having mostly:

• Protein (Fair part)
• Fruit or Vegetables (Large part)
• Carbs depending on your level of physical activity. (More Carbs for active people and less for inactive people)

• Fruits: Colourful and nutrient-rich for Vitamins and Natural Sugars
• Vegetables: Fresh or cooked options for Vitamins fibre and Minerals
• Proteins: Lean meats or plant-based alternatives for Protein and Fats
• Grains: Preferably whole grains for Carbohydrates
• Dairy: For Calcium and Protein

Portion size guidelines using everyday objects:

If you are having problems with estimating your portion sizes, then here are some useful tools to help you get it spot on every time!

• Meat/Protein: Size of your palm
• Whole Grains: Size of your closed fist
• Vegetables: Two cupped hands
• Fruits: One cupped hand

And if you are still hungry after a meal don’t make the portions bigger, instead just eat an additional meal later!

For example, a mid afternoon second lunch. The good thing about healthy food is, is that it is more filling, and you have to eat A LOT of it to actually put on weight!

Smart food synergy combinations:

These combinations and tips will help you get the most out of your meals, maximising the nutrients you will be getting out of your food.

• Iron-rich leafy greens + vitamin C foods for better absorption, example: incorporate fruits into your green salads

• Whole grains + legumes for complete protein, example: incorporate kidney beans or chickpeas in pasta sauces

• Healthy fats + vegetables for better nutrient absorption, example: add avocado, nuts or olive oil into your salad

• Probiotics + prebiotics for gut health, example: asparagus, garlic and onions

Simple swaps to make your diet healthier:

I constantly hear that healthy food tastes bad or boring, but this is simply not true. So many people make it seem so difficult to start eating healthily but it is 100% possible for everyone to do it!  These are some tricks I have learnt that helped me transform my diet.

These aren’t those unrealistic swaps that tell you to pretend cauliflower is rice (though that can be tasty too!). These are practical, budget-friendly healthy food options that satisfy cravings.

Quick and healthy swaps:

• Swap regular pasta for whole grain versions (tip: start with a 50/50 mix if you’re hesitant)
• When cooking in pans use Ghee instead of seed oils!
• Cook with an Air fryer!
• Use olive oil and a splash of vinegar as salad dressing instead of the premade ones!
• Craving a sweet treat? Try Dates or a spoon of Honey they have natural sugars instead.
• Trade soda for sparkling water with a splash of 100% fruit juice
• Substitute mayo with mashed avocado on sandwiches

The secret to making this nutrition for starters tips stick? Don’t try to change everything at once! Instead, pick one or two simple food swaps to focus on each week.

Meal Planning Made Easy:

Let me share a secret that revolutionized my approach to basic meal prep – it’s all about starting small! I remember my first attempt at meal planning: I tried to cook 21 different meals for the week. Now I use a much simpler approach that works for busy lives.

“3-3-3 method”:

• Choose 3 breakfast options
• Plan 3 lunch ideas
• Pick 3 dinner recipes

This simple meal structure transformed my whole approach to healthy eating schedule management! Just rotate through your 3 options and as soon as you get bored of them just change your options!

“Cook once eat twice” method:

The biggest mistake I see with easy food preparation is trying to prep food each day. Instead, I tell People to use the “cook once, eat twice” principle:

This means that you just cook double what you would for a single meal. Eat one portion fresh and the other one is an easy, quick and healthy lunch for the next day. Its very easy, requires basically no extra hassle and you only have to do half the work!

These other Hacks below are also very helpful and time efficient!

• Cook 2x the portion for an easy lunch the next day
• When making rice, cook double and freeze half
• Roast extra vegetables while the oven is already hot
• Prepare protein in bulk and use it different ways

Time-saving shopping strategies:

Have a shopping list that always includes similar ingredients, which are also easily adaptable in different recipes and lastly separate your list into categories (Gamechanger à you don’t forget things this way) which are also easily adaptable in different recipes such as:

My weekly Shopping list for example:

• Protein: 1x Steak, 500g of Beef Mince, 2x Salmon Fillets, 650g of diced Chicken, 450g of Lamb Steaks, 12 Eggs, 1 Can of Chickpeas, 1 x can of Kidney Beans, 2x Cans of Tuna

• Carbohydrates: 4x Packets (400g each) of Gluten Free Pasta, 1 Kilo of Rice, 1 Bag of Potatoes or Sweet potatoes, 800g of Oats

• Fruit: 5x Oranges, 6x Kiwis, 12x Bananas, 4x Apples, 200g of Strawberries, 200g of Raspberries, 100g of Blueberries

• Vegetables: 1x Large bag of Spinach, 2x 100g of Asparagus, 2x Red Onions, 2x White Onions, 1x Clove of Garlic, A Medium bag of Carrots, 2x Bags of Salad mixed with Beetroot, 2x Avocados, 1x Red Pepper, 1x Courgette, 100g of Fresh Red Chillies, 50g of Fresh Basil, 50g of Fresh Parsley

• Dairy: 250g of High-Quality Salted Butter, 500g of 5% Fat Greek Yoghurt

• Snacks: 150g of Roasted Cashews, 2x 100g of Roasted Almonds, 100g of Roasted Pistachios, 200g of Organic Dates

Well stocked Emergency Pantry Essentials:

 Create a pantry essentials list and always keep these basics stocked for emergencies meaning no emergency grocery shopping!!

My Example:

• Carbohydrates: Pasta, Rice and Oats
• Canned Beans such as: Chickpeas, Kidney beans or Butterbeans
• Tinned Tuna (in Water instead of Oils)
• Canned chopped tomatoes for sauces! Life saver!!
• Honey
• Dried Herbs and Spices
• Sunflower and Pumpkin Seeds
• Olive Oil and Balsamic Vinegar

One of my favourite healthy kitchen essentials tips is creating what I call a “Emergency Meals” which you can whip up in no time with your well stocked emergency pantry:

For Example:

• Tomato and Tuna Sauce with pasta
• Porridge with Honey and Seed
• Tomato Sauce with Beans and Herbs of your Choice with Rice or Pasta

Formula Meals:

For simple meal ideas that work on busy days, I always recommend having a few “formula meals” ready to go. These are basic meal structure templates you can mix and match:

• Grain bowl base + protein + roasted veggies + sauce
• Large salad + protein + healthy fat + Olive Oil and Balsamic Vinegar as a dressing
• Carb of Choice + Vegetables of choice + Protein of Choice

Navigating Common Challenges:

The Habit of eating Healthy often puts a lot of obstacles such as the cost, cravings, eating out in restaurants, unsupportive people around you and a very strong fluctuation of Motivation. Here are some simple tips that will help you overcome them!

High Grocery Costs:

By applying these little hacks, you can really save a lot. Also, another tip is looking at the costs as an investment into your health! Long-term there really isn’t a better investment, and it really is worth it for you!

• Buying seasonal produce (it’s cheaper and fresher!)
• Shopping the bulk bins for whole grains and legumes
• Checking unit prices instead of package prices
• Planning meals around sales

Cravings:

This is probably the biggest obstacle when transitioning to a healthier diet, Cravings!! We all have them but what should you do a bout them?

• Take three deep breaths when cravings hit
• Drink a glass of water
• Wait 10 minutes
• If still hungry, choose from pre-planned healthy snack ideas such as Dates, some Honey or some fresh Fruit.
• Another tip I have is just eating an additional meal! Healthy food is filling and its much more difficult to gain weight!

Eating out in Restaurants:

I know so many people saying: What do I do when I go out for food and want to stay healthy? These Tips have helped me persevere!

• Look up the menu before you go
• Eat a small protein-rich snack before leaving home
• Ask for dressings and sauces on the side
• Look for words like “grilled,” “steamed,” or “roasted”
• Look for plain foods
• Don’t be afraid to make special requests

Dealing with unsupportive surroundings:

This can include people who are unsupportive of your choices or even foods around you which will only tempt you into eating them. Try these tricks!

• Create a surrounding at home or even at work where you have no temptations
• Create designated spaces for different food choices
• Communicate health goals positively
• Find compromise meals everyone enjoys

Motivation Problems:

What should you do when you’re struggling and aren’t feeling motivated? Try these tricks to push through!

• Keep a “wins journal” to track progress
• Take progress photos (if you’re comfortable)
• Set small, achievable weekly goals
• Create a supportive environment
• Have backup plans for low-energy days

How to get started:

I’ve noticed that those who succeed aren’t necessarily the ones with the most willpower – they’re the ones who set up their environment for success! So, follow these steps.

3 Steps to success:

• First step is going to be to go through your cupboard and fridge and throw away anything that is extremely processed, contains processed and artificial sugar or just not good for you.

• Then go to the shops and buy your healthy and fresh ingredients such as lots of different Fruits, Vegetables, Protein sources and your Carbohydrates and stock up your pantry.

• Lastly JUST START! This is the hardest part, trust me on this. As soon as you get going it gets easier and if you’re having a hard time just apply my tips that I previously mentioned.

Simple daily habits like these help you to get started:

• Drinking water first thing in the morning
• Adding protein to every meal
• Including at least one vegetable with lunch and dinner
• Preparing healthy snacks in advance
• Taking 20 minutes to eat each meal

Next and final step:

As soon as you get into the flow of eating healthier, I recommend you trying this strategy, which is having a cheat meal Sunday! This means that on Sunday your allowed to eat a meal including anything you want which could be Cookies, Chocolate, Burgers, Fries, etc. But the rest of the week you must be strict with your diet!

Over time you will realise how bad you will feel after those cheat meals and a sense of guilt will come to you. That’s when the final step to being 100% healthy can be made by eliminating that cheat meal!

Remember why you are doing this! When not feeling like it or struggling just remind yourself that this requires discipline and remind yourself why you wanted to change in the first place.

Summary and words of wisdom:

Healthy eating is less about perfection and more about creating a sustainable, simple and positive relationship with food. It’s a transformative journey that goes far beyond counting calories or following strict diet rules.

The key principles of healthy eating:

• Nutrition is deeply personal – what works for one person might not work for another
• Small, consistent changes create more lasting impact than dramatic, unsustainable overhauls
• Your diet is a powerful tool for overall well-being, not just physical health

The true essence of healthy eating is about understanding your body’s unique needs and developing this approach to nourishment. It’s not about restrictive dieting, but about making informed choices that support your physical, mental, and emotional health.

Mindset plays a crucial role in this journey. Approaching food with curiosity, respect, and kindness allows you to develop a more intuitive relationship with nutrition. Every meal becomes anopportunity to care for yourself, to fuel your body’s potential, and to enjoy the incredible experience of eating.

Practical wisdom suggests starting exactly where you are. Don’t aim for overnight transformation, but instead focus on gradual, meaningful changes. Celebrate small victories, listen to your body’s signals, and remain flexible in your approach. Remember that nutrition is not about perfection, but about progress and consistency.

Your health is the most valuable investment you’ll make. Each mindful bite is a step towards a more vibrant, energetic, and fulfilling life. Embrace the journey, be patient with yourself, and trust in the power of consistent, positive choices.