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  • Writer's pictureDr Megan

Dr Megan's FOUR principles of nutrition & healthy living

Despite the health benefits of improving your eating habits, it can be overwhelming. Dr Megan shares her 4 simple nutrition principles that are maintainable.

Have you ever had the intention of changing some aspects of your lifestyle or eating habits to improve your #health. Despite the benefits...losing excess body fat, having more energy & better sleep, glowing skin, better health, and so much more...this can be a daunting task.

To help you stick to a healthy lifestyle and make it seem less daunting, I want to share my FOUR simple nutrition principles with you. The more you practice them and incorporate them into your daily life, the easier and more ingrained they will become. Before long you are certain to reap the benefits of adopting these new habits. You will also be able to teach your kids how to manage their health as they grow up.

And if you have ever wondered what the '4' stands for in #nutrition4you, well this is FOUR principles of #nutrition that I myself live by, I teach my kids and guide every individual patient through for better health now and in the long-term.


We are all beautiful in different shapes and sizes and need to look after ourselves as individuals..

Which diet is right for me? Confused? I am not surprised. With so many different diets out there it can get so confusing about how you should or should not eat for your body. We are individuals, not clones. What works for your mum, sister, brother, uncle, etc, is not necessarily what your body needs to be healthy. My advice is to ditch a 'diet'. Instead, eat the right foods for YOUR body, which does not have a 'diet' label but is a 'way-of-living'.

Pay attention to your body when you eat and take the time to find a way-of-eating that makes you feel healthy and energetic, balances your hormones, gives you glowing skin & puts you in a low risk category for diseases as you age. For some this may mean eating a diet higher in protein and fats and for others it may mean eating more carbohydrates. And this changes as you age.

Nourish YOUR body

Eat a wide variety of whole, unrefined, nutrient-rich foods (vitamins, minerals, antioxidants, essential fatty acids, and phytonutrients) that support optimal health. Fresh, natural, minimally processed foods are the richest in nutri­ents. My advice is to stick to the outer isles of the supermarket and fill your trolley with fruits, vegetables, lean meat & fish, and dairy. When it comes to fruit and vegetables, think #eattherainbow.

In addition, eating a variety of foods decreases the possibility of creating food sensitivities that can arise when the same few foods are eaten day after day.

Be mindful

We eat many times each day and eating is so much more than just staying alive. Food is delicious and for me delicious food is one of life’s pleasures. I want to enjoy every mouthful. If you enjoy mealtimes and enjoy nourishing food that makes your body feel fantastic from the inside-out, then sustaining healthy eating habits in the long-term is simple.

Enjoy every mouthful and be in the moment

I want people to bring-back that old-fashioned concept of sitting around a table with your family and friends and enjoy how food can bring you together. Be also mindful of what you are eating and notice how your body responds to the food from the delicious taste in your mouth, to the fullness you feel, and then the energy it provides your body. The occasional treat is ok and can be included in a #healthy balanced #diet. And if you are going to have a treat, don’t feel guilty, enjoy it – my approach is to have a few mouthfuls and savour each bite, rather than shovel in a large portion without consciously being aware of what I am doing. For example, share a piece of cake at a party with your loved one.


Eat an amount of each food group daily that gives you the energy you need to be at your best (physically & mentally) and places your body in a healthy state.

As a general guide to get you started, I recommend your plate of food should look like:

  • 1/4 protein (lean beef, chicken, fish, tofu)

  • 1/4 starchy vegetables (potato, beetroot, legumes) or grain-based carbohydrates (pasta, rice, quinoa, polenta)

  • 1/2 non-starchy vegetables #eattherainbow

This is a guide only, and needs to be 'tweaked' for each individual. Nevertheless, it is a balanced and healthy place to start without demonising food groups, e.g. carbohydrates are not the enemy, they can and should be included in a healthy diet but eating too much for your body can result in weight gain, particularly excess tummy fat. It is about finding out how much your body needs.

If you have any questions or want further advice on how to understanding what your body needs, please don't hesitate to contact us on 0438 195 535 or via my email or at one of my clinics.

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