Nail the Nutritional Basics

When it comes to nutrition, it’s easy to feel overwhelmed. With so many opinions, diets, and so-called “expert” advice, it’s no surprise that many people give up before they even start.

But here’s the truth—good nutrition doesn’t have to be complicated. You don’t need to weigh every gram of food, count every calorie, or follow a restrictive meal plan to get results. The key is mastering the basics first.

At Foundry, we believe that getting the fundamentals right is the foundation for long-term success. Whether you want to lose fat, build muscle, or feel better, following a few proven principles will get you there.

Here’s what you need to focus on.

1. Stop Starving Yourself

Eat to Fuel Your Body

Undereating is one of the biggest mistakes people make when trying to lose weight. Cutting calories too aggressively might seem like a shortcut to fat loss, but it often backfires.

When you don’t eat enough, your blood sugar drops, leading to cravings, energy crashes, and poor decision-making around food. Your body doesn’t care about your long-term goals—it just wants to fix the immediate problem, which usually means craving quick, sugary foods.

Instead of starving yourself, eat regular, balanced meals that stabilise your blood sugar. This makes it much easier to stay consistent, avoid cravings, and fuel your workouts properly.

2. Get Enough Protein

It’s Not Just for Muscle Growth

If I had a pound for every time I saw someone under-eating protein in their food diary, I’d be retired by now.

Protein isn’t just important for building muscle—it plays a crucial role in your immune system, recovery, and overall health. It also keeps you fuller for longer, making sticking to your nutrition plan easier.

A good starting point is:

1.5g per kg of body weight for women
2g per kg of body weight for men

This number isn’t set in stone but is a great baseline for most people. And no, you don’t need to eat dry chicken breast for every meal. There are plenty of ways to get your protein, from lean meats and fish to dairy, eggs, and plant-based sources like lentils and tofu.

3. Hydration

You’re Probably Not Drinking Enough Water

We all know water is important, yet many people are chronically dehydrated without realising it.

Your body comprises around 60% water, and slight dehydration can cause fatigue, brain fog, poor performance, and increased injury risk. You may need to drink more if you’re training regularly, sweating more, or simply not paying attention to your water intake.

A simple rule of thumb: Drink 1 litre of water for every 25kg of body weight. If you weigh 75kg, that’s at least 3 litres a day—more if you’re training hard or sweating a lot.

If you struggle with drinking enough water, set reminders, carry a bottle, and add a squeeze of lemon or lime for flavour.

4. Fibre

The Overlooked Nutrient That Keeps Everything Running Smoothly

If protein is the most underrated macronutrient, fibre is a close second.

Fibre isn’t just about digestion; it helps regulate blood sugar and gut health and keeps you fuller for longer. You’ll likely suffer from bloating, cravings, and sluggish digestion without enough fibre.

Aim for at least 30g of fibre per day, ideally from whole foods like:

Vegetables
Whole grains
Nuts and seeds
Legumes

If you’re mainly eating processed foods, hitting your fibre target will be challenging. A good rule of thumb? If it’s grown from the ground or comes from nature, it’s probably a good fibre source.

5. Eat More Vegetables

No, a Side Salad Isn’t Enough

If I had to give one universal piece of nutrition advice, it would be this: Eat more vegetables.

They’re packed with vitamins, minerals, antioxidants, and fibre, contributing to better digestion, energy, and overall health. Plus, they add volume to meals, keeping you full without adding extra calories.

But let’s be honest: Most people don’t eat enough vegetables. A bit of salad with lunch and some broccoli at dinner aren’t going to cut it. A good challenge? Aim for 500g of vegetables per day.

This might seem like a lot at first, but spread throughout the day, it’s doable:

Add spinach or mushrooms to your morning eggs.
Have a big side of roasted veg with your dinner.
Snack on carrot sticks, cucumber, or cherry tomatoes.

Make it a habit, and your body will thank you.

Nailing the Basics = Long-Term Success

The fitness industry loves to complicate things. With fancy supplements, extreme diets, and tracking every single gram of food, it’s no wonder people feel lost when it comes to nutrition.

But you don’t need a perfect plan to see results. You need to get the basics right and stay consistent.

Eat enough to fuel your body
Prioritise protein for muscle, recovery, and satiety
Drink more water than you think you need
Get plenty of fibre to keep digestion and energy levels in check
Load up on vegetables for essential nutrients

Once you’ve built a solid foundation, everything else becomes more manageable. Want to dial things in further? You can—but only after the basics are in place.

At Foundry, we help our members build sustainable, effective nutrition habits that fit their lifestyles. If you’re struggling to figure out what works for you, get in touch, and we’ll help you build a plan that sticks.