Confused about Nutrition?

With all the conflicting advice out there, it’s easy to feel confused about nutrition. But here’s the good news: if you're feeling uncertain, you're already on the right track. It means you're thinking critically about your health, which is a great start! Let’s focus on the big picture first and break it down into simple steps.

One of the most important things to get right is protein. Protein is essential for building and repairing tissues, supporting your immune system, and maintaining muscle mass. But how much do you actually need?

A good starting point is to aim for around 1.2g of protein per kilogram of body weight, depending on your activity, and the amount of stress (physical and emotional) your body is under. If there’s evidence of inflammation, you will likely need more.

For many of my female patients, protein intake is an issue. At an absolute minimum, I suggest aiming for 1g protein per 1kg body. For example, if you weigh 60kg, aim for a minimum of 60g of protein (20g with each meal).

Focus on whole, nutrient-dense sources like unprocessed meats, fish, eggs, legumes, flax seeds and plant-based proteins such as quinoa and tofu. You don’t need to overcomplicate things—just try to include protein in every meal to help keep your energy stable and your body strong.

Once you’ve got protein covered, you can start looking at the other pieces of the puzzle, but the key is to begin with this foundational building block. Keep it simple, and your body will thank you!