How to Get Started With Your Nutrition: A Simple Guide to Fueling Your Body, Balancing Hormones, and Feeling Your Best
- MJ Prowse
- May 14
- 3 min read
Starting your nutrition journey can feel overwhelming, especially with all the conflicting advice out there. But it doesn’t have to be complicated. Whether your goal is weight loss, better energy, or simply feeling good in your body, focusing on a few key principles can help you build a strong foundation.
Let’s break it down into simple, sustainable steps:
🥗 1. Prioritize Nutrient-Dense Foods
The first step is focusing on quality over just calories. Nutrient-dense foods are rich in vitamins, minerals, antioxidants, and fiber—things your body needs to function at its best.
Focus on:
Whole foods: vegetables, fruits, lean proteins, whole grains, legumes, healthy fats
Minimally processed choices: the fewer ingredients on the label, the better
Colorful variety: the more colors on your plate (from real food!), the broader your nutrient intake
✅ Why this matters: Nutrient-dense foods support everything from your immune system to your mood, digestion, and metabolism. They help your body work with you, not against you.
🍗 2. Prioritize Protein—Especially for Weight Loss
Protein is one of the most important nutrients for anyone trying to lose weight, build muscle, or simply stay full and satisfied.
Why protein is so important:
It preserves lean muscle mass during weight loss
It keeps you feeling full longer, reducing cravings and unnecessary snacking
It has a higher thermic effect, meaning your body burns more calories digesting it
It helps with blood sugar regulation and hormone balance
Daily target:
Aim for 20–30g of protein per meal from sources like:
Chicken, turkey, lean beef
Eggs and Greek yogurt
Tofu, tempeh, beans
Protein powders, if needed
⚖️ 3. Support Hormone Balance
Your hormones affect everything—energy, cravings, sleep, metabolism, mood, and more. A balanced diet supports balanced hormones, while poor nutrition and high stress can throw them off.
Focus on:
Eating regular meals every 3–5 hours to stabilize blood sugar
Prioritizing sleep and recovery
Limiting excess sugar, alcohol, and processed foods
Getting healthy fats (avocados, nuts, seeds, olive oil) to support hormone production.
😮💨 4. Lower Stress = Lower Cortisol = Easier Fat Loss
Chronic stress increases cortisol, a hormone that can lead to:
Fat storage, especially around the midsection
Cravings for sugar and processed foods
Poor sleep and energy crashes
How to reduce stress naturally:
Move daily (even a 20-minute walk helps)
Breathe deeply, stretch, meditate, or journal
Prioritize quality sleep (7–9 hours per night)
Spend time in nature or with loved ones
🦠 5. Improve Gut Health to Boost Digestion, Energy & Fat Loss
Your gut is responsible for absorbing nutrients and influencing everything from immunity to mood. An unhealthy gut can cause bloating, fatigue, and even make it harder to lose weight.
How to support gut health:
Eat fiber-rich foods: veggies, fruit, oats, legumes
Include fermented foods like sauerkraut, kimchi, kefir, or plain yogurt
Stay hydrated
Reduce processed foods and artificial sweeteners
Consider a quality probiotic (ask your healthcare provider first)
🧠 6. Mindset Matters—Progress Over Perfection
Your nutrition doesn’t have to be “perfect” to get results. What matters most is consistency. Small, daily choices add up over time. Focus on progress, not restriction.
✅ Takeaway: Start Small, Stay Consistent
To kick off your nutrition journey:
Build meals around whole, nutrient-dense foods
Prioritize protein at every meal
Support your hormones through regular eating, sleep, and stress management
Improve gut health with fiber, fermented foods, and hydration
Focus on long-term lifestyle habits, not quick fixes
If you're not sure where to start or want help with a simple plan tailored to your goals, I’d love to support you. Nutrition doesn’t have to be hard—you just need the right strategy and support.
📩 mj.prowse@hotmail.com Reach out anytime if you’re ready to take the next step!
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