If you’ve ever felt overwhelmed by nutrition advice, you’re not alone. Between macros, calories, food rules, and trending diets, eating well can feel complicated and stressful.
That’s why I teach my clients a simple, sustainable framework called The Core 4.
It’s not a diet. It’s not restrictive.
It’s a way to build meals that support your blood sugar, energy, digestion, hormones, and long-term health — without overthinking.
Let’s break it down.
What Is the Core 4?
The Core 4 means including four essential components at every meal:
Protein
Carbohydrate
Fat
Colour (fibre + phytonutrients)
When these four are present, your meal is far more likely to:
Keep you full and satisfied longer
Prevent blood sugar crashes
Reduce cravings
Support energy and mood
Promote stable metabolism
This is the foundation I use in clinical practice and with those that struggle with cravings, low energy, high blood sugar, weight loss goals and much more!
1. Protein – The Muscle builder & Blood Sugar Anchor
Protein slows digestion, stabilizes blood sugar, and supports muscle, hormones, and immune health.
Examples:
Chicken, turkey, beef, fish
Eggs
Tofu, tempeh, lentils, beans
Greek or dairy-free yogurt
Aim for a palm-sized portion at meals.
2. Carbohydrates – Your Brain & Body’s Preferred Fuel
Carbs are not the enemy — they are your primary energy source. The key is choosing whole, fibre-rich carbs and pairing them with protein and fat.
Examples:
Rice, quinoa, oats
Potatoes, sweet potatoes
Whole grain bread, pasta
Fruit
Think one cupped hand per meal.
3. Fat – For Hormones, Satiety, and Brain Health
Fat helps you absorb fat-soluble vitamins and keeps you satisfied.
Examples:
Olive oil, avocado
Nuts, seeds, seed butters
Butter, ghee, coconut milk
Aim for a thumb-sized portion.
4. Colour – Fibre, Antioxidants & Gut Support
This is where your vegetables and fruits come in. They provide fibre for digestion and phytonutrients for inflammation, immunity, and hormone balance.
Examples:
Leafy greens
Bell peppers, carrots, tomatoes
Berries, apples
Fill at least half your plate with colour.
What Happens When You Skip One?
Skipping a Core 4 element often leads to:
Blood sugar spikes and crashes
Energy dips
Increased cravings
Feeling “snacky” shortly after eating
That’s why you may feel hungry again an hour after toast alone — but not after toast with eggs, avocado, and berries.
A Simple Core 4 Example:
Breakfast:
Scrambled eggs (protein)
Whole grain toast (carb)
Avocado (fat)
Berries (colour)
Dinner:
Salmon (protein)
Rice (carb)
Olive oil drizzle (fat)
Roasted broccoli + peppers (colour)
The Takeaway
Healthy eating doesn’t need to be complicated.
When you build meals using the Core 4, you naturally support:
Blood sugar balance
Energy
Hormones
Digestion
Long-term metabolic health
No tracking. No perfection. Just balanced meals, consistently.
If you want a more personalized plan to support your weight, blood sugar, cholesterol or cravings reach out! Or follow me on Instagram for simple, evidence-based nutrition tips.