Rita Trotter is a renowned health and fitness coach who has helped countless clients achieve their weight loss and fitness goals. Through her coaching programs and Masterclass- Health and Fitness Coach, she also shares practical tips for routine changes and mental health for achieving lasting weight loss and optimal health. In addition to her focus on exercise and mindset, Rita also emphasizes the importance of nutrition and meal planning in achieving sustainable health and fitness.

Here are Rita Trotter's top tips for healthy nutrition and meal planning:

Start with Real Food: One of the biggest mistakes people make when trying to improve their nutrition is focusing on calorie counting and portion control rather than the quality of the food they eat. Rita emphasizes the importance of choosing whole, real foods that are nutrient-dense and free from additives and preservatives. These include fresh fruits, vegetables, lean proteins, whole grains, and healthy fats.

Plan Ahead: Meal planning is essential for staying on track with healthy eating habits, especially for women, as they are always doing too much. Rita’s approach recommends having 10 minutes a day to create a food solution that works for you instead of spending hours creating a cookie clutter. This can help you stay on track with your nutrition goals and avoid making unhealthy choices when you're short on time or energy.

Keep it Simple: Healthy eating doesn't have to be complicated. In fact, Rita recommends keeping your meals and snacks simple and easy to prepare. Focus on whole foods that are easy to cook and require minimal prep time, such as roasted vegetables, grilled chicken, and quinoa.

Don't Skip Meals: Skipping meals can lead to overeating and unhealthy food choices later on in the day. To avoid this, Rita recommends eating three balanced meals per day, along with healthy snacks if needed. This can help keep your metabolism and energy levels stable throughout the day.

Practice Mindful Eating: Eating mindfully means being present and aware while you eat rather than being distracted or rushed. This can help you tune in to your body's hunger and fullness cues and avoid overeating or making unhealthy choices. Rita recommends taking the time to sit down and enjoy your meals without distractions such as TV or your phone.

Stay Hydrated: Drinking plenty of water is essential for optimal health and weight loss. Rita recommends drinking at least 8 glasses of water per day and more if you're physically active or live in a hot climate. Staying hydrated can also help curb cravings and keep your energy levels up throughout the day.

In conclusion, healthy nutrition and meal planning are essential components of achieving lasting weight loss and optimal health. Following Rita Trotter's top tips for healthy eating, you can make simple but effective changes to your diet and lifestyle to help you look and feel your best. If you are having trouble creating healthy yet delicious recipes or just can't find enough time in the day, get your hands on Rita Trotter’s recipe book, The Coach's Healthy Lifestyle Cookbook: 100 Recipes To Fuel Your Mind And Body. The book is designed for women around the world who want to focus on leading a healthy lifestyle by eating right.