What You Should and SHOULD Eat!

So often I hear Dads struggle with food choice; “What foods should I eat?”

And so many times this question is asked in desperation.

Clearly there are obvious choices of food we all know we SHOULD eat and “SHOULDN’T” eat, but how about the foods in between that we are not so sure about?


Is eating eggs going to raise my cholesterol?

Can I eat pasta, rice or potatoes??

Is cheese okay?

How about bacon?

Unfortunately, some foods have been given such a bad name that we instantly feel like we need to eliminate them from our diets. And we eliminate them without really knowing why or more importantly how we can still integrate them into a healthy diet.

Many people know to eat a mix of macronutrients, yet aren’t sure how that looks like in “real food.” To add to the confusion, it’s not always obvious how to classify a food. Is it mostly protein, a carbohydrate or a fat?

Today we’re going to discuss foods (and be warned that I won’t be classifying any as good foods or bad foods) as; foods to eat lots of, some of and less of.

I am going to provide you with information to make informed choices that will allow you to be successful in your nutrition changes. Using this way of thinking about food will allow you to still enjoy foods you’ve considered “naughty” in the past and still see your progress fly.

Today’s blog will take you through 3 steps to gain better nutrition and will allow you,

  1. To feel comfortable incorporating a mix of proteins, vegetables, carbohydrates, and fat into your nutrition.
  2. Improve your food choices.
  3. Customize your intake for your lifestyle and taste.

So let’s begin!

Step one: Lots of, Some of and Less of

We need to start by eliminating the thought of “bad foods” and start to look at foods as part a complete functioning body, where all foods have their purpose in their ability to nourish us, fuel us and be enjoyed.

To make this simpler, let’s classify these categories into colours; green foods, yellow foods and red foods.

When we look at green foods we can feel comfortable knowing that these are foods we can enjoy without any issues, as these foods are great for us, giving us all the benefits we need in our foods.

When we look at the yellow foods, we need to remember that having these help serve a purpose in our body and are fine to eat most of the time.

In the red foods, we can imagine that these foods should be consumed a lot less than the green and yellow foods, but can still be enjoyed here and there.

The problem arises when we eat these “red foods” all the time, however, being able to strategically include them in your diet will allow you to enjoy them without feeling guilty and without endangering your progress.

Step 2: Food Guide

The following diagrams are guides to be used in customizing your own food goals. This will vary from person to person as not everyone has the same nutrition and fitness goals. Use these as a guide to creating your own menu. The noted foods are just some of the many that are available. Do not feel you need to only eat those listed, but take the time to do some research and see what else can fit into these categories that are more up your alley.

The above chart gives great examples of foods to include most, some and occasionally in your diet. Continuing with colour schemes, it is important to eat your veggies. Eating a variety of veggies will help in your progress to be more lean, healthy and fit. Eating the rainbow everyday will help make sure you are getting a great amount of veggies in your diet but also keeps you from feeling bored with them. Try eating a veggie from each category throughout your day. You’ll be amazed at how many vegetables you were ignoring before you had this goal. These listed are only a small percent of the great abundance of veggies out there!

Step 3: Customize to Lifestyle and Goals

The above chart can be used to create your plate, so to speak. Choose a particular option that you think will help you reach your goals and follow this most of the time. The 4 options are laid out for specific goals, so choose an option that will work for you, your lifestyle and goals. 

Here is an explanation of each option and their goals;

  1. Choosing this way of eating will:
  • Improve your general health
  • For those who are new to exercise and or are moderate exercisers
  • Want to look and feel better
  1. Choosing this way of eating will:
  • Significantly improve your general health
  • For those whom are moderate exercisers and are training for an event (triathlon, marathon etc.)
  • Want to look and feel better than average
  1. Choosing this way of eating will:
  • Have a higher degree of improvement on your general health
  • For those who are training for a major event (ultra-marathon)
  • Want to have a higher body composition, want to improve their athletic performance and want to improve recovery time.
  1. Choosing this way of eating will:
  • Won’t improve your looks more than choice 3
  • For those training for bodybuilding or physique competitions
  • For those who are paid to look lean (fitness model etc.)

There is no denying that food can be complicated and going down the wrong route can cause a blip in your progress, but it can easily be something simple if you look at foods in the right light. Making sure you are choosing the right food MOST of the time will allow space for times when you can let in the LESS of the time foods. We have all made that mistake of cutting out the naughty foods and being good for a few weeks, but then caving in and eating buckets full of them at a time of weakness. The conclusion to that is, don’t forbid yourself from enjoying foods, integrate them into a healthy diet and your progress will continue to rise!


Grab a piece of paper and start creating a plan for yourself. Write down the foods in the charts that are available to you and that you enjoy and start plotting them into a nutrition plan. Having control of your own nutrition will allow you to be more successful in sticking to it. When we rely on someone else to give us a generic plan, the likelihood of us following it, is less likely. So unless you have a coach who writes you a food plan, strictly designed for you, then the work will have to be done by YOU!



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Simon Macey

Simon Macey

Expert Fat Loss Coach. Father of 2 beautiful children who's sole goal in life is to be the best partner and dad.