1) Build meals around real food.
Prioritise vegetables, fruit, potatoes, rice, oats, wholegrains, beans, eggs, fish and lean meats rather than making highly processed foods the foundation of your diet.
2) Don’t fear carbohydrates—use them properly.
For people doing kickboxing, boxing, MMA or hard fitness sessions, carbs are valuable fuel.
WHO recommends getting most carbohydrates from wholegrains, vegetables, fruit and pulses rather than refined sugary foods.
3) Get enough protein, but don’t obsess over it.
Protein supports muscle repair and maintenance, and athletes may need more than the general population.
More protein isn’t automatically better once your needs are covered.
4) Make fibre a priority.
UK guidance recommends around 30g of fibre per day for adults, yet average intake is only around 20g.
Oats, wholegrains, potatoes with skin, beans, lentils, vegetables, fruit, nuts and seeds are easy ways to increase it.
5) Eat at least 5 portions of fruit and vegetables.
The NHS continues to recommend at least five varied portions every day.
6) Reduce the worst ultra-processed foods rather than declaring all processed food ‘bad’.
Fizzy drinks, sweets, cakes, biscuits, crisps and similar foods are worth limiting.
Foods such as wholemeal bread, higher-fibre cereals and baked beans can still fit into a healthy diet.
7) Choose healthier fats.
Favour olive/rapeseed oil, nuts, seeds, avocado and fish over diets dominated by saturated and trans fats.
8) Hydration still matters.
The NHS general recommendation is around 6–8 glasses of fluid per day, with additional needs depending on factors such as activity and conditions.
9) Learn to read labels.
When comparing similar products, look at calories, saturated fat, sugar and salt.
Rather than relying on words such as high protein, natural or fitness.
UK traffic-light labels make comparisons easier.
10) Stop looking for a perfect diet.
A diet you can consistently follow while getting enough nutrients and keeping energy intake appropriate for your goal is more useful than constantly switching between restrictive plans.
This fits the WHO’s current principles of adequacy, balance, moderation and diversity.
For martial artists & fitness…
I have simplify it even further:
🥩 Protein = recovery
🍚 Carbs = training fuel
🥦 Fruit & veg = micronutrients + fibre
🥑 Healthy fats = essential nutrition
💧 Fluids = hydration
⚖️ Calories = gaining, maintaining or losing weight
Come along for your FREE taster session and allow us to help you build your skills ready to build your future!
