What Food Stage Are You At?

When it comes to nutrition, many people dive in headfirst, trying to overhaul their entire diet overnight. While enthusiasm is great, this “all-or-nothing” approach often proves unsustainable. Radical changes can feel overwhelming and lead to burnout before real progress is made.

Here’s the good news: transforming the way you eat doesn’t have to be a sprint. It’s more effective when done gradually, in manageable layers. Whether you’re just starting your journey to better nutrition or refining an already solid foundation, it’s helpful to think of your progress in stages.

At Foundry, we encourage a long-term, sustainable approach prioritising quality over quick fixes. So, what food stage are you at, and how can you move forward?

The Case for Gradual Change

Too many of us worry about the tiny details—calorie counting, post-workout supplements, and nutrient timing while overlooking the basics. But here’s the thing: if the foundation of your diet isn’t solid, all the meticulous planning won’t amount to much. Imagine counting calories when those calories come from highly processed, low-nutrient foods. Or stressing over protein timing when your daily meals lack balance.

Start with the fundamentals. Focus on creating a diet that provides the nutrients your body needs to thrive. Once you’ve mastered the basics, you can layer in more advanced strategies. It’s like building a house: you need a strong foundation before adding intricate details.

The Four Stages of Nutrition

We’ve developed a Nutritional Stages Model to help you map out your journey. Each stage builds on the last, guiding you from simple, practical changes to more advanced techniques as your goals and needs evolve.

Stage One: Better Food Choices

Most people start here. The focus is on what you eat. Begin by choosing nutrient-dense, whole foods over processed alternatives. Think fresh vegetables, high-quality proteins, healthy fats, and whole carbohydrates. Prioritise seasonal and locally sourced produce for maximum nutritional benefit.

For example:

Swap sugary cereals for high-protein yoghurt with berries.
Replace white bread with wholegrain alternatives.
Include plenty of colourful vegetables with every meal.

At this stage, it’s not about perfection—it’s about making consistent, better choices. You can move to the next level once you’re eating the right foods.

Stage Two: Personalised Portions

Once your food quality is in check, it’s time to consider how much you eat. Portion sizes should align with your activity level, goals, and personal requirements. You might create a slight calorie deficit if you’re working towards fat loss. You’ll need a small surplus if muscle growth or recovery is your focus.

This stage doesn’t require obsessive calorie counting but does involve mindfulness about portion control. Tools like hand portioning (e.g., a palm-sized portion of protein, a fist of vegetables, a cupped handful of carbs) can help without needing a calculator.

Stage Three: Timing and Macronutrients

Once your portions are dialled in, you can experiment with when and how you eat. This is where concepts like nutrient timing, macronutrient balance, and pre- or post-workout meals come into play. While not essential for everyone, this stage can be helpful for people with specific goals, such as optimising performance or recovery.

For example:

Eating a protein-rich breakfast to jumpstart your day.
Prioritising carbohydrates around your workouts for energy and recovery.
Balancing macronutrients (protein, fats, carbs) at each meal.

Stage Four: Advanced Testing and Tweaks

Few people need to go beyond Stage Three, but if you have advanced goals or specific health concerns, this stage might be for you. Here, you might explore food sensitivity testing, micronutrient tracking, or specialised dietary protocols tailored to your body’s needs.

This stage often involves professional guidance to ensure any changes are evidence-based and effective.

Practical Tips for All Food Stages

No matter what stage you’re at, these principles will help you make progress and stay consistent:

Eat the Rainbow

Incorporating a variety of colourful fruits and vegetables ensures you get a broad spectrum of vitamins, minerals, and antioxidants. Winter greens like kale, carrots, and Brussels sprouts are particularly nutrient-rich.

Prioritise Protein

Protein is essential for muscle repair, recovery, and satiety. Start your day with a protein-rich breakfast, such as eggs on wholegrain toast or a smoothie with protein powder and spinach.

Fuel with Whole Carbs

Choose whole, unprocessed carbohydrate sources like sweet potatoes, quinoa, and oats. These provide sustained energy and keep you fuller for longer.

Don’t Fear Fats

Healthy fats from avocados, nuts, seeds, and olive oil are crucial for brain health, hormone balance, and overall vitality. Include a source of healthy fats in every meal.

Hydrate

Staying hydrated is just as important as the food you eat. Aim for 2–3 litres of water daily, and adjust for activity levels or dry environments.

Embrace the 90/10 Rule

Allow yourself the flexibility to enjoy treats occasionally. Aiming for 90% nutrient-dense, whole foods with 10% indulgences keeps your approach realistic and enjoyable.

Seasonal Eating for Better Nutrition

Eating seasonally supports local farmers and ensures your meals are fresh and nutrient-packed. In winter, root vegetables like parsnips, squash, and beets are great for hearty meals, while in summer, fresh berries, leafy greens, and tomatoes take centre stage.

What’s Next?

So, where do you see yourself on this journey? Remember that progress takes time, whether you’re just starting to make better food choices or fine-tuning your macronutrient balance. Nutrition isn’t about perfection—it’s about making consistent, positive changes that align with your lifestyle and goals.

At Foundry, we believe in keeping things simple, sustainable, and tailored to you. If you’re ready to take the next step in your nutritional journey, let’s work together to find your food stage and set you up for long-term success.

We help our members with a nutritional programme that works for them; if you’re struggling, give us a shout at our gyms in London or try out our personal training, and we’ll help you work out a plan that suits you.

You may also find our nutritional e-books helpful to eating healthier.