Can't \/ Should?

Do you ever focus on what you 'can't' or 'shouldn't' do?

It’s so easy to focus on what we can’t do when it comes to healthy eating - the foods we think we should cut out, or the habits we wish we could change.

But a much better approach - that I use within the Fitfish Healthy, Whole & Free Course - is to focus on what we CAN DO.

Here’s what we CAN DO - in line with the UK’s Healthy Eating Guidelines

Carbohydrates – 45–65% of your daily intake

Carbs aren’t the enemy! They’re your body and brain’s main energy source. 

Choose wholegrain and plant-based carbs like brown rice, wholewheat pasta, oats, potatoes, lentils, fruit and vegetables.

CAN DO tweak: Try mixing up your usual carbs - swap plain rice for quinoa, bulgur wheat, or a mix of brown and wild rice.

Protein – 10–30% of your daily intake

Protein supports your muscles, hormones and immune system. Include proteins - such as beans, lentils, eggs, poultry, fish and tofu.

CAN DO tweak: vary your proteins and include more plant sources.

Fats – 15–35% of your daily intake

Healthy fats are vital for your brain, hormones and heart.

Choose unsaturated options like olive oil, nuts, seeds, avocados, and oily fish.

CAN DO tweak: Add a handful of nuts or seeds to your lunch, or drizzle olive oil over your veg or salad. Also aim to eat 2-3 oily fish portions per week (if you don't like oily fish, fill up on avocados, olives and seeds)

Fruit & Vegetables – minimum 5 a day (ideally more!)

Some research now points to aiming for up to 10 portions daily for long-term health benefits.

And variety matters - the more colours, the more nutrients.

CAN DO tweak: Try to eat 30 different plant foods a week. Include fruit, veg, grains, herbs, spices, nuts, seeds and pulses — they all count!

Hydration – around 2 litres of water a day

Water supports digestion, energy and focus. Herbal teas, and sparkling water can count too.

CAN DO tweak: Drink a glass before each meal and snack.

Simple swaps that build up over time

* Add a second veg or extra handful of beans to your meal.

* Sprinkle seeds over breakfast or salads.

* Try a rainbow of peppers instead of one colour.

* Keep a little pot of mixed nuts in your bag for healthy snacking.

* Include at least one pulse-based or meat-free meal each week.

So this week, why not choose three CAN DO tweaks to start with? Write them down, pray over them, and see how they make a difference.