A Balanced Diet

Nutrients are the key!


Protein is the building block of all life and is essential for the growth of cells and tissue repair.

Key functions of protein include:

Helps to build lean muscle mass and assist muscle recovery, contributing to better bone health, Helps the immune system to function properly

Good sources of protein:

Eggs, Fish, Poultry and lean white meat, Lean red meat, Nuts and seeds, Beans and pulses

Protein Powder Shakes


Protein shakes and Personalised Protein Powder to help meet your daily protein needs and help maintain lean muscle mass.


A major source of fuel for the body that is critical for daily functioning, including exercise.

Healthiest carbs:

Whole grains, including whole-grain breads, pastas and cereals and brown rice, Beans and legumes, Fruits & Vegetables

Colourful fruits and vegetables also supply needed vitamins and minerals.

Bad Carbs: 

Sweets and sugars because they have very little fibre, vitamins or minerals and tend to be high in simple sugars

Incorporate Healthy Carbs into Your Diet:

Try filling half your plate with salads and vegetables

Have fruits and veggies for snacks and use whole-grain breads for sandwiches

Healthy fats

Fat has several functions in our daily diets.

It helps maintains our brains and nervous system, Helps absorption of fat-soluble vitamins, Adds flavour to foods and keeps our eyes, skin, bones and nails healthy

Healthy Fats Come From:

Fish and fish oil, Olive oil, Nuts, Avocado

To Keep Fat Intake Down:

Avoid fried foods, Bake, roast, boil or steam your food

Go easy on sauces, gravies, salad dressings, mayonnaise, butter and margarine

Try low or non-fat versions of foods (e.g. milk, yogurt, spreads, salad dressings and snack foods)

Incorporate Healthy Fats into Your Diet:

Have fish a few times a week

Add a handful of nuts or some avocado to a salad& Use olive oil sparingly in cooking


Fibre is an important part of a healthy balanced diet. It can help prevent heart disease, diabetes, weight gain and some cancers, and can also improve digestive health.

Fibre is only found in foods that come from plants. Foods such as meat, fish and dairy products don't contain any fibre.

There are two different types of fibre – soluble and insoluble. Each type of fibre helps your body in different ways.

Soluble fibre:

Soluble fibre dissolves in the water in your digestive system. It may help to reduce the amount of cholesterol in your blood.

Foods that contain soluble fibre include:

oats, barley and rye, fruit, such as bananas and apples, root vegetables, such as carrots and potatoes, golden linseeds

Insoluble fibre:

Insoluble fibre doesn't dissolve in water. It passes through your gut without being broken down and helps other foods move through your digestive system more easily. Insoluble fibre keeps your bowels healthy and helps prevent digestive problems.

Good sources of insoluble fibre include:

wholemeal bread, bran, cereals, nuts and seeds (except golden linseeds)

Eating foods high in fibre will help you feel fuller for longer. This may help if you are trying to lose weight.

If you need to increase your fibre intake, it's important that you do so gradually.

Improve your digestive health

Taking a fibre supplement can help you reach the recommended fibre intake

Vitamins and Minerals

Vitamins and minerals support overall good health, vitality and healthy weight management. They are essential for the body’s normal growth and development.

Even minor deficiencies may cause damage. Poor diets, hectic lifestyles and exposure to pollutants mean you may need to supplement your diet with vitamins and minerals to reach your Recommended Daily Allowance (RDA).

Vitamins help us get energy from food and enable growth and repair of skin, bone and muscle.

There are 17 minerals such as calcium, iron and magnesium that we must consume from our diet because the body cannot make them.

It is important to include varied and balanced meals as part of your daily diet. If you find it hard to get the balance right, a daily multivitamin such as Formula 2 Multivitamin Complex can help you reach your RDA. 

Help meet your daily calcium need with Xtra-Cal.


Calorie and body weight basics

Calories are units of energy your body uses to fuel its functions and activities

created from proteins, fats and carbohydrates found in our foods and beverages

necessary for basic body functions like keeping the heart, brain and lungs functioning (also known as basal metabolism)

essential to fuel activity – from the smallest hand gesture to a 5-mile run

The number of calories we need each day depends on how much we weigh, how much muscle mass we have and how active we are.

If you consume more calories than your body needs, those extra calories will be stored as fat. If you consume less calories than your body needs, your previously stored calories (fat) will be used to supply additional energy.

One pound = approximately 3,500 calories

To Lose Weight:

By cutting down 500 calories per day, you will cut a total of 3,500 calories per week – resulting in the loss of 1 pound of body fat. But never consume fewer than 1,200 calories per day.*

If you want to lose more than 1 pound a week, you will need to either reduce your calorie intake further,* or increase the amount of calories you burn with exercise.

To Maintain Weight:

Balance calories from food and beverages with calories expended. **

If you are a woman you will need about 12 calories for every pound of body weight (A 150-lb. woman needs about 1,800 calories a day.)

If you are a man you will need about 14 calories for every pound of body weight. (A 200-pound man needs about 2,800 calories a day.)