Diet and Nutrition

Diet and Nutrition

Why Eat Healthy?

There is a common misconception that you only need to exercise to lose weight. Healthy eating is a lifestyle choice that provides you with elevated levels of energy, vitality and happiness. Healthy eating is very simple, eat as close to source as possible, varying the types of food you eat on a regular basis and dont eat to excess.


Side Dishes

Cous Cous

50gms Cous Cous, Toasted sunflower seeds, Salt and Hemp oil to taste.

Lemon Quinoa

Cook 50gms Quinoa with ½ lemon once cooked, add toasted seeds.


½ Red onion, 4 mushrooms, 3 over ripe tomatoes, ½ Courgette sliced, ¼ Pepper diced, 100gms Tomato passata, Worcestershire sauce to taste, Herbs to taste – mixed – oregano – parsley – basil, Cook in a saucepan until the vegetables are soft.

Mediterranean Veg

1 Red Onion, 1 Pepper, 1 Beetroot, 3 Carrots, ½ Butternut Squash, 5 small mushrooms, 1 Courgette, 6 baby tomatoes, Bake in an oven, this can be served with any meat or as an accompaniment to salad.

Sweet Potato Wedges

Cut an unpeeled sweet potato into large strips, Drizzle with hemp oil and herbs (basil, parsley, oregano), Microwave for 4 minutes, Place microwaved potato onto a baking sheet and place into a pre-heated oven (200’c) and bake until brown, approximately 15 – 20mins.

Herby Boiled Potatoes

Boil new baby potatoes drain and add herbs (parsley and basil) and drizzle with hemp oil. As an alternative after boiling and adding oil and herbs, these little potatoes can be baked in the oven to add a crispy coating.

Party Food and Snack Food

Prawn and Avocado mini skewers

Alternate prawns and pieces of avocado on a cocktail stick and drizzle with lime juice.


Serve with – Carrot Sticks, Mange Tout, Baby Corn, Broccoli Stems, Baby tomatoes, Sliced Peppers

Chicken and Apricot on sticks

Sandwich a dried apricot in between 2 slices of chicken breast and hold  together with a cocktail stick, bake and serve on the stick.

Fruity skewers

Any fruits on a cocktail stick, strawberry – pineapple – Grape – Kiwi – Mango – Pineapple.

Rice Cracker Toppings for a tasty snack

Here are some tasty healthy ideas to top rice cakes for a daytime snack.

Avocado and Marmite

Love it or hate it? If you love it, this combination certainly hits the spot.

Peanut butter and Marmite

Again this is one for the marmite lovers

Almond Butter and honey

An tasty less nutty alternative to peanut butter, add a little honey for a sweet snack

Homous and cucumber

Top the rice cracker with some homous and add a few pieces of fresh cucumber

So happy about my progress!! Thank u so much vfit u r the best! ! Looking forward to getting a fitter more well toned body !! U lift my confidence !! Xxx all the best Billy :)
Billy Quitco - Vfit Member