It’s All About Balance!

The Good Food Co. is proud to introduce guest writer and LifeStyle Coach Fitzroy Gaynes.

When it comes to lifestyle principles and philosophy there is no one better to provide a more logical approach to training, nutrition… and of course results. Turning 60 this year, Fitz gives us an insight into the nutrition that has kept him strong and kept him young.


The key to everything in life, not least sustaining a healthy balanced diet is consistency and moderation.

Even with the best of intentions like at the beginning of a new year, trying to keep on track 100% of the time is not realistic and importantly, nor is it necessary to achieving most lifestyle driven goals.

I preach what I practice which is the 80:20 rule. 80% of the time, I’ll aim to eat whole, minimally processed, nutrient-rich foods that provide the best energy source for my body. 20% of the time I feel free to eat the food that I like.

I actively encourage people to eat any food they like 20% of the time, because the reality is that good food can be one of the great joys of life. But being overweight, unhealthy and lethargic are not. And certain foods eaten too frequently or in too large an amount will quickly make you all three of those things.

So keep everything in moderation. Factor in 20% of the foods you like on a daily or weekly basis to avoid a breakdown or binge that can rapidly destroy your progress.

So let’s review our 80%: the foods that we eat to fuel a healthy body. Our bodies are designed to work best with a combination of all the basic food types or macronutrients:




PROTEIN: the source of essential amino acids needed for our body’s functioning and to aid recovery during training. It helps keeps a healthy metabolism and promote satiety (i.e. make you feel full longer), consequently help you manage your body weight.

Examples: meat, fish, eggs, beans, lentils, quinoa.

CARBOHYDRATES: often given a bad name because of simple carbs* but complex ‘smart’ carbs are essential source of energy.

Examples: Squash, potatoes, sweet potatoes, rice, chickpeas, bulgur, plantain, spelt.

* simple carbs cause a greater insulin response in the body, in certain instance eg pre or post training an intake of simple carbs can be advantageous for a quick release of energy or to replenish glycogen stores.

FAT: We need adequate fat to support metabolism, cell signaling, the health of various body tissues, immunity, hormone production, and the absorption of many nutrients. Eating fat does not make you fat, it’s an over excess of calories that cause you to gain fat.

Examples: coconut oil, avocado oil, nut oils, avocado, nuts.

When it comes to vegetables I consider these as my supplements, eat freely but remember the same moderation rule applies whatever the food type.

And finally, the 20%… listen to your body and build it around your social lifestyle too. This might include a couple slices of pizza on a Saturday evening, a piece of cake after dinner on Sunday, a beer or glass of wine after work on Wednesday, or some chocolate on Monday morning.

It’s important to remember our purpose for lifestyle driven goals and ultimately they all revolve around seeking a better quality of life. Train hard, eat well… and definitely don’t forget to enjoy life.



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