Nutrition Tips to Keeping your Stomach Flat

Nutrition is key to having a healthy lifestyle. You could be exercising three times a day but if your nutrition isn’t on the right track, you’ll no doubt struggle to get results.

Living a busy lifestyle and trying to keep the body fit and healthy can be a hard task with tasty temptations coming from everywhere the eye can see.

It takes a lot of willpower, control and motivation to overcome these daily temptations along with knowledge of the nutrition you’re actually putting into your body.

Depending on the country you're in, this can also make things hard. Asia for example consumes 90% of the worlds rice meaning there are endless opportunities to load up on those glorious carbohydrates.

Keeping balanced macro-nutrients ( carbs, proteins and fats ) is crucial to keeping a healthy lifestyle so when consuming foods, try and get around 30% proteins and fats into your daily eating habits.

Here are a variety of go to foods, both vegetarian and non vegetarian that will keep the body in check and have you taking control of your health and fitness goals.


Our bodies main source of energy and helps fuel our brain, heart, kidneys and muscles.

Carbohydrates are rated on the Glycemic Index Chart from 0-100. This rating determines how fast insulin is released into your blood also known as blood sugar levels. The lower the value, the slower food is digested, absorbed and metabolised causing a lower and slower rise in blood glucose and, therefore usually, insulin levels.

Simple carbohydrates known as high GI foods are generally rated between 50-100. These foods are things such as white breads, cereals, soda and sweets. Our blood sugar levels rise quickly but often give us a crash not long afterwards.

Complex carbohydrates are generally 0-50 on the GI having more fibre in them which slows down the rate of insulin being released. Although fruit is high in sugar, it contains lots of fibre with many fruits coming in under 50. Brown rice, wheat breads and vegetables are all healthy low GI foods. Blood sugar levels stay more consistent eating these foods and give us sustained energy without the crashes.

These fruits and vegetables below have higher vitamins, minerals and benefits than most others but any natural fruit or vegetable is going to benefit the body more than processed foods.

  • Brown rice

  • Sweet potato

  • Oats

  • Quinoa

  • Pumpkin

  • Couscous

  • Broccoli

  • Kale

  • Spinach

  • Asparagus

  • Acai

  • Blueberry

  • Banana


Crucial to our bodies to help develop and repair tissues and is the building block for bones, muscles, skin, blood and cartilage.

In most cases proteins should be making up at least 30% of your daily nutrition. Try to lower the amount of fried foods you consume as the saturated fat content is often high.

  • Grilled or steamed chicken

  • Pork

  • Fish

  • Prawns

  • Grilled calamari

  • Lentils

  • Beans

  • Eggs

  • Soy


Not all fats are created equally. Some are good for the body, some bad. Fats are essential to give your body energy, support cell growth, help protect your organs and help keep your body warm. They will also help your body absorb some nutrients and produce important hormones as well.

The fats listed below pack a punch and will help your body shed excess weight, help with hair and nail growth and lower bad cholesterol.

  • Avocados

  • Coconut oil

  • Extra virgin olive oil

  • Nuts

  • Chia seeds

  • Whole eggs

  • Omega 3 from fish


Consistency is the key to success. The cleaner foods we eat, the easier our bodies breakdown and absorb nutrients, vitamins and minerals. By staying consistent 80% of the time, we can enjoy the little treats in life.

Travelfitwithme designs customised exercise & nutrition plans specific to your metabolic rate, sleeping patterns, exercise output and environment getting you the results you’re looking for.