If you’ve been trying to improve your health, feel more energised, or get stronger in the gym, chances are you’ve looked at your nutrition and thought: where do I even start?
The good news? You don’t have to overhaul your whole diet or follow a strict meal plan to feel better.
In this blog, we’re diving deeper into how to build better nutrition habits.
These are the simple tips, tricks and tools I personally use (and teach) to make healthy eating easier and more sustainable.
But first, let me tell you a little bit about where my own journey began.
Before we dive into this week’s focus, I want to share my nutrition story.
Food has always been my passion, and quite honestly, it’s what started me on this whole journey into health, fitness and wellness.
I began my professional life riding horses, where I had to maintain a specific weight just to be allowed to compete.
As a growing kid, that was tough! I learned early on the difference between losing weight and maintaining it the healthy way… and the not so healthy way.
Eventually, I stepped away from the sport.
I became a certified chef, because I loved food (and, truthfully, I’d felt deprived of it for years). That naturally led me into studying nutrition, travelling and exploring cuisine, which then eventually snowballed into falling in love with weight training.
These days, my goal is simple:
To make nutrition feel easy and accessible – not restrictive or overwhelming.
Because food shouldn’t be about rules and guilt.
It should support your energy, your training, your mood… and still leave room for the stuff you actually enjoy.
Why Small Nutrition Habits Matter
Let’s get one thing straight: motivation isn’t the secret.
Yes, it’s fun when you feel fired up to start something new – like drinking more water, prepping your meals, or cutting back on sugar.
But motivation fades. Life gets busy. Habits slide.
What really creates long-term change?
Small, consistent actions that feel easy enough to do even when you’re tired, busy or unmotivated.
That’s where habit tracking comes in (grab my free habit tracker if you haven’t already!).
And that’s where these three simple nutrition habits can help lay the groundwork for a lifestyle that supports your goals.
1. Add Protein to Breakfast
One of the most common issues I see? People skipping protein early in the day.
Why it matters:
- Protein helps regulate blood sugar (so you don’t crash mid morning).
- It keeps you full longer.
- It supports muscle recovery and lean body mass.
What to try:
- Greek yoghurt with berries and granola
- Eggs on toast with avocado
- Protein oats (add a scoop of protein powder to your morning porridge)
- A smoothie with protein powder, fruit and milk
Start simple. You don’t have to weigh or measure anything just be intentional about including a source of protein at breakfast.
2. Add One Extra Fruit or Veg Per Day
No need to hit five serves a day right away. Just add one more than you usually would.
Why it matters:
- Fruits and vegetables provide essential fibre, vitamins and minerals
- They help keep digestion regular
- They support immunity and overall energy levels
How to make it easy:
- Toss a handful of baby spinach into scrambled eggs
- Add frozen peas or carrots to your dinner
- Keep apples, bananas or oranges on hand for snacks
- Stir grated zucchini or carrot into pasta sauces
The key is adding, not restricting.
Focus on inclusion, not elimination.
3. Drink One Glass of Water Before Coffee
This is one of my all time favourite “tiny habits” because it’s so easy to do.
Why it works:
- Most people wake up slightly dehydrated
- Coffee is a diuretic (meaning it can further dehydrate you)
- One glass of water before coffee helps kickstart hydration and digestion
Try this:
- Put a glass of water next to your coffee machine or kettle the night before
- Stack it into your existing routine:
- Wake up
- Toilet
- Drink water
- Make coffee
It’s small, but powerful and once it becomes second nature, you’ll wonder how you started your day without it.
How to Start (and Stick With It)
Don’t try to do all three at once. That’s the fastest route to burnout.
Instead:
- Pick ONE habit to focus on this week
- Track it using the habit tracker
- Start with just two days (e.g. Monday + Tuesday)
- Add one more day each week
By the end of a few months, this new habit will feel automatic (like brushing your teeth).
That’s when you can layer in the next one.
Progress, Not Perfection
You don’t need to eat perfectly. You just need to build a little momentum.
If you miss a day? That’s totally okay.
Just remember: don’t miss twice.
One skipped habit doesn’t erase your progress. Just get back to it the next day and keep going.
Final Thoughts
Nutrition isn’t about punishment or rules. It’s about fueling your body so you can feel, move, and live better.
Start small. Stay consistent. Be kind to yourself.
You’re not just building habits you’re building a lifestyle that actually supports the person you want to become.
Got questions? Not sure which habit to start with?
I’d genuinely love to help drop me a message or comment and let’s chat.
Schedule a FREE call with us here to talk about your goals!
