Nourish & Restore
Back2Good is about getting back to feeling good with everyday choices. Here we focus on food: less ultra-processed, more whole, simple meals that support real-world energy, mood and health.
This page is for general education only and is not medical advice. Always check with a health professional before making big changes to your diet or fasting routine.
Whole foods over ultra-processed
Most of us don’t need a “perfect” diet. But shifting the balance away from ultra-processed foods and toward simple whole ingredients can make a big difference over time.
- Base meals around vegetables, fruit, whole grains, beans, eggs, fish and quality meats.
- Choose foods with short ingredient lists you recognise and can pronounce.
- Keep “sometimes” foods (chips, soft drinks, lollies, packaged snacks) as occasional extras, not daily staples.
- Cook more at home so you know what’s going into your meals.
A simple “Back2Good” check-in
When you look at your day, ask:
- Did I eat anything that grew, grazed or swam, in a form close to how it started?
- Were at least one or two meals made from basic ingredients at home?
- Can I swap just one ultra-processed snack tomorrow for something a little more real?
Sugar and caffeine
Pretty much all packaged foods and definately all foods labled low fat contain unwanted sugar. Always avoid any and all artificial sweetners - these are so bad I just cannot stress it enough. Never drink Redbull or such like drinks. Always avoid low fat - and remember if there is a flash lable making a claim (low fat / high protein) - just avoid - it will contain so much sugar.Hidden sugars and gentle swaps
Sugar isn’t evil, but it adds up quickly, especially in products we don’t think of as “sweet”. Rather than stressing about every gram, focus on awareness and simple swaps.
- Check labels for sugar, syrups and concentrated juices near the top of the ingredient list.
- Choose unsweetened versions of yoghurt and add fruit or a drizzle of honey yourself.
- Use herbs, spices, lemon and good fats to make food satisfying so you rely less on sugar for flavour.
- Keep sweet treats for after real meals, not instead of them.
Choosing fats with less drama
Fats can get confusing quickly. A simple approach is to use less heavily refined seed oils for everyday cooking and lean more on traditional fats and whole-food sources.
- Use extra-virgin olive oil for most low–medium heat cooking and salads.
- Use butter, ghee or animal fats occasionally, especially for flavour and higher-heat cooking.
- Keep deep-fried takeaway and heavily processed snacks as occasional, not everyday, choices.
- Include whole-food fats like avocado, nuts, seeds and oily fish regularly.
A calmer fat strategy
Instead of chasing the “perfect” oil:
- Use fewer ultra-processed foods overall.
- Focus on cooking from scratch when you can.
- Rotate fats and avoid living on any one extreme.
Intermittent fasting: gentle, not extreme
Some people feel better with a simple eating window (for example 12:12 or 14:10), while others don’t. The goal is rhythm and awareness, not punishment.
- Start with basics: consistent mealtimes, fewer late-night snacks and real food first.
- Avoid very aggressive fasting if you’re pregnant, under 18, underweight, recovering from an eating disorder, or managing certain medical conditions.
- Notice how you feel: mood, sleep, cravings, energy — not just the number on the scale.
- If fasting makes you obsess about food or feel unwell, it’s a sign to stop and reassess.
“Back2Good” instead of “all-or-nothing”
A helpful starting point can simply be:
- Stop eating 2–3 hours before bed when possible.
- Begin the day with water and a calm breakfast, not just caffeine and sugar.
- Have meals you genuinely enjoy so restriction doesn’t turn into binge–restrict cycles.
Ready to put it into practice?
The point of all this isn’t perfection. It’s moving one step closer to “back to good” — one meal, one habit, one small swap at a time.