If you’re living in Australia, the shift from summer to winter is slowly happening as we head into the thick of the autumn season—the days slowly become shorter and the nights that little bit colder. Couch sessions with your new favourite Netflix binge, some vino and an order of Uber Eats seem to replace any outdoor activities, and the motivation to fit in that extra weekly workout sesh is suddenly hard to find (just us?).

So, without blowing all the hard work and progress you’ve made toward achieving your health and wellness goals so far this year, how can you enjoy the foods you love and those cosy nights in, without feeling the guilts for it later?

Meet qualified nutritionist and Happy Way ambassador Alyssa Coady (@alyssacoadynutrition on Insta), who’s a passionate recipe enthusiast and firm believer in seeking BALANCE when it comes to your nutrition and daily diet. Today, Alyssa lets us in on the Happy Way products she can’t go without, shares her tips and advice on how to create a balanced diet that works for you and explains why cutting out your favourite foods is NOT the answer (ok, you’ve our attention Alyssa!).


Happy Way Vanilla Whey Protein Powder

I love Happy Way Protein Powder—it’s such an easy and convenient way to get more protein into your diet. I add protein powder to everything from overnight oats and overnight Weet-Bix to protein balls and various baked goods. I also love that Happy Way offers both whey and vegan varieties for those who have intolerances, follow a plant-based diet or just like to mix things up. 

When it comes to flavours, I can’t go past Vanilla and Top Of The Choc—they’re both so good and just go with everything! If you prefer vegan-friendly, grab the Like A Vegan Vanilla or Choc Pea Princess Vegan Protein Powders as an alternative.


Healthy eating with a poke bowl

My number one tip when it comes to healthy eating is to add, not subtract—it makes a big difference! Stop thinking you need to cut out foods and instead, start focusing on what you can add in—whether that be more veggies, fibre, colour, texture or flavour.

Here are some examples of how you can make a simple switch to get more nutrition but still enjoy your current cravings…

  • If you feel like pizza, try making it at home with wholegrain wraps. Add more veggies such as spinach, red onion, mushrooms or tomatoes.
  • If you feel like a burger, add some lettuce, tomato, cucumber, beetroot or avocado.
  • If you feel like a salad, add more leafy greens, tomatoes, cucumber, red onion, avocado, olives or feta.
  • If you feel like chocolate, eat it (and enjoy it!) and move on with zero guilts! Focus on what you can add to your next meal or snack to make it more nutritious.

If you are creating a meal, the balanced plate method is one of the easiest, yet most effective ways to improve your diet. 

  • Start by filling 1/2 of your plate with veggies/salad, 1/4 of your plate with carbohydrates/whole grains, 1/4 of your plate with protein and then add some healthy fats or cook with extra virgin olive oil. 
  • Don’t be afraid to use sauces or salad dressing for that extra boost of deliciousness/flavour.

If you want to focus on portion sizes, try using your hands. See my guide below.

  • Aim for two cupped handfuls of veggies (the more colour, the better).
  • A small fist for carbohydrates/whole grains or starchy veggies.
  • The palm of your hand for lean protein.
  • Your thumb for healthy fats.


Woman eating pizza

Remember that no food is good or bad. Some foods are just more nutritious than others.

Not allowing ourselves to enjoy certain foods, like chocolate, dessert or pizza, puts them on a pedestal and makes the temptation to eat them so much greater. Eventually, we give in to our cravings and eat that particular food (it’s only natural), but when we do, we tend to overindulge or eat a little too much, which then can create feelings of guilt or even shame.

If the rest of your diet is made up of plenty of veggies, fruit, whole grains, legumes, lean protein and healthy fats, then there is no reason why you can’t enjoy a couple of squares of chocolate too.

Allowing these foods into your diet, whether it be every day or every week, encourages and forms a healthy relationship with food, which in turn supports a positive, loving and empowering relationship with yourself—and when it comes to achieving your goals or feeling good in both your mind and body, your relationship with self is the most important. 

For further advice or to connect with Alyssa directly, feel free to reach out via @alyssacoadynutrition on Instagram. 

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