The Easiest Diet Tips You'll Ever Get
Healthy Eating Made Simple: A Practical Guide to Better Nutrition and Wellbeing
Think about this — not only does the food you eat fuel your body and brain, it literally becomes part of you. Your body absorbs nutrients from food — vitamins, minerals, fats, and proteins — and uses them to build and repair every tissue, from bones and muscles to tendons, ligaments, and skin.
You are made of what you eat — so what are you made of?
This blog isn’t about fad diets or strict meal plans. It’s a practical guide to eating well in a world where real, nutritious food is increasingly hard to find.
The Problem with Modern Food
The modern food industry spends millions convincing you to buy products that are often nutrient-poor and highly processed. Many foods are stripped of natural vitamins and minerals, packed with preservatives, flavour enhancers, and sugars, and presented as “healthy” through clever marketing.
As a result, people often feel fatigued, inflamed, and unwell despite eating regularly — not because they’re eating too little, but because they’re eating the wrong things.
At Osteopathic Movement, we see first-hand how poor nutrition contributes to musculoskeletal pain, inflammation, fatigue, and poor recovery. Choosing nutrient-dense foods supports not only general wellbeing but also tissue repair, muscle recovery, and joint health.
Healthy Eating Do’s
1. Eat Whole Foods
Choose foods as close to their natural form as possible: fresh fruits and vegetables, free-range eggs, nuts, seeds, non-cured meats, and natural Greek yoghurt.
2. Choose Organic When Possible
Organic produce reduces exposure to pesticides and chemicals. While more expensive, it’s an investment in your long-term health.
3. Eat Quality Protein
Select grass-fed beef, free-range organic chicken, and wild-caught fish. These animals are raised on natural diets, which improves the quality of the fats and nutrients you consume.
4. Eat the Rainbow
Aim for colourful fruits and vegetables every day. Natural pigments such as carotenoids and flavonoids provide antioxidants that support immune and tissue health.
5. Cook at Home
Cooking your own meals saves money, improves nutrition control, and helps you reconnect with your food. It’s also a powerful way to lower stress and spend quality time with family or friends.
6. Eat Fermented Foods
Include sauerkraut, kimchi, and other fermented vegetables to promote a healthy gut microbiome — essential for digestion, immunity, and even pain regulation. (See our blog on gut health for more.)
7. Stay Hydrated
Drink 2–3 litres of water daily, more if you’re active. Use a reusable 1L bottle and refill it throughout the day.
8. Eat Good Fats
Incorporate healthy fats such as raw coconut oil, olive oil, avocado oil, macadamia oil, grass-fed butter, ghee, and wild salmon. These fats help reduce inflammation and support brain and joint function.
Foods to Avoid
1. White Processed Foods
Limit white bread, pasta, and rice — choose wholegrain or sourdough alternatives instead.
2. Packaged or Ultra-Processed Foods
If it comes in a packet with a long list of ingredients you can’t pronounce, it’s probably not real food.
3. Excess Sugar
Avoid products high in hidden sugars like rice malt syrup, maltodextrin, or corn syrup. Aim to keep total sugar low — roughly 4g equals one teaspoon.
4. Fried Foods and Bad Fats
Stay away from vegetable oil, canola oil, soybean oil, and corn oil. These oils oxidise under heat, promoting inflammation.
5. Alcohol
Moderation is key. Red wine has some antioxidant benefits, but they don’t outweigh alcohol’s negative effects. Spirits with soda water are a lighter option.
6. Cigarettes
It goes without saying — smoking damages nearly every organ system and accelerates tissue breakdown.
Keep It Simple
Healthy eating doesn’t have to be complicated. Focus on real food, balance, and consistency. Don’t stress over perfection — if you step outside your healthy habits occasionally, simply reset at your next meal.
You can even copy the simple checklist below and keep it on your fridge as a daily reminder.
Quick Reference Guide
Do’s:
Eat whole foods
Choose organic when possible
Eat grass-fed or wild-caught protein
Eat the rainbow
Cook at home
Eat fermented foods
Drink water
Eat healthy fats
Don’ts:
Avoid white processed foods
Avoid packaged and fried foods
Limit sugar
Limit alcohol
Don’t smoke
If you’re looking to improve your diet, energy, and physical wellbeing, our South Yarra osteopaths at Osteopathic Movement can help. We combine osteopathic care with advice on movement, recovery, and lifestyle to optimise your health from the inside out. Book your appointment online or contact us today.
Written By Dr. Dayne Sweres (B.AppSci(CompMed), M.Osteo)