Food is nutrition, it nourishes our body. Anything that does not nourish and energise our body should not be called food. I often wonder in amazement why we still have McDonalds and KFC and other fast food restaurants.

It is very clear from experiments and research that this junk food is bad for you. But there is also a lot of confusion created by new research or lets just misinterpreted one-off studies, which create headlines on social media, blogs and youtube videos. You will find at least one study to support the claim that what you are eating is good for you. We also have social media trends around food, for example Asian food has become quite popular during the pandemic on videos and a lot of people have been seen attempting to try their hand at Spicy Asian Cucumber Salad or Tamagoyaki, Japanese rolled omelette.

What is your goal for eating this way?

Before we dive into what you should or should not eat, it is important to learn what your goal is for this type of nutrition. Are you wanting to build muscle, or wanting to cleanse your body or is longevity your goal? Once, you know what your goal is, that is half battle won. With the intention in mind, we are no longer a ship in the sea, waving and swaying where the water drags us. We now have a path. 

Nutrition: Scale of Commitment

Commitment to nutrition is a vital step in achieving your health goals. Whether you’re inspired by a fleeting online video or genuinely ready for long-term change, your level of commitment determines your success. Think of it as a scale from 1 to 10—where 1 is a passing thought and 10 is a fully integrated lifestyle shift.

Body Composition & Awareness

Understanding your body is the first step. Use tools like the TDEE (Total Daily Energy Expenditure) calculator to determine how many calories you burn daily. This helps tailor your diet and exercise plan for muscle gain, fat loss, or maintenance.

If you’re serious about long-term health, consider getting a full physical and blood work done. Understanding your hormonal balance, vitamin levels, and metabolic health provides deeper insights into what your body needs.

Setting Your Intentions

Clearly define your goal:

• Build muscle – Prioritize protein intake and strength training.
• Lose weight – Focus on a calorie deficit with nutritious, whole foods.
• Increase energy & focus – Balance macronutrients and stay hydrated.
• Improve skin & digestion – Reduce processed foods, eat more fiber and healthy fats.

Above all, thank your body for everything it has done until today. Instead of forcing drastic changes, build sustainable habits. The key is to commit at your own pace and create a plan that aligns with your lifestyle.

Age-Appropriate Eating

Your nutritional needs change with age, and adapting your eating habits can significantly impact long-term health and energy levels.

• In Your 20s & 30s: Focus on nutrient-dense foods to support metabolism and muscle growth. Prioritize lean proteins, healthy fats, and complex carbohydrates. Experiment with intermittent fasting if it suits your lifestyle.
• In Your 40s & 50s: As metabolism slows, be mindful of portion sizes and incorporate more fiber-rich foods, such as vegetables, legumes, and whole grains. Consider eating less refined sugar and processed foods.
• In Your 60s & Beyond: Support bone health with calcium and vitamin D-rich foods. Eat more anti-inflammatory foods like berries, nuts, and leafy greens while maintaining adequate protein intake to prevent muscle loss.

Fasting can also be a valuable tool for longevity and energy management, but it’s important to listen to your body and find an approach that works best for you. More on fasting in my next blog.