Nutrition Basics - A Caribbean Perspective
Your quick-start guide to fuelling your body with intention.
What is Nutrition, Really?
Nutrition is all about how food fuels your body. It’s not about being perfect, it’s about learning what your body needs to feel strong, energised, and in balance.
I know you learnt about the basic food groups in school—remember the food pyramid? This is definitely one of those rare moments where what you learned in class shows up in real life. From fruits and veggies to grains, proteins, and dairy, these groups are still the foundation of a well-balanced diet.
**But let’s be real** They taught us about food groups, but they didn’t actually impress upon us how different everybody’s body is, or how to actually eat a balanced diet in a way that’s practical and personal.
Growing up in the Caribbean, our diet is extremely carbohydrate-heavy; and there’s a reason for that. It goes all the way back to slavery and indentured labour. Eating that way was affordable, accessible, and necessary. People were working long, intense hours—no modern conveniences, no motorised transport to get them around, and no machines to ease the physical labour.
But here’s the reality check - the average person today spends about 80–90% of their day in a sedentary state, mostly sitting. Yet we grow up eating the same way our ancestors did, even though our daily energy needs look completely different. Back then, physical labour was a necessity, but it also made movement a daily habit.
On top of that, the quality of food has changed. We’re surrounded by more food than ever—but it’s often less nourishing. The rise of processed and ultra-processed options, lower nutrient density, and convenience-driven eating has drastically shifted how much we consume and how little we move to burn it off.
Today, we’ve evolved and adapted in so many ways, but not all of our baseline habits—like how we eat and move—have evolved with us.
Macronutrients & Calories
At the heart of nutrition are your macronutrients. These are the nutrients your body needs in large amounts, and they make up your total daily calories:
Protein: helps build and repair muscle, keeps you full, and supports your metabolism.
Carbohydrates: your body’s go-to energy source, especially for your brain and workouts.
Fats: help with hormone health, energy, and absorbing vitamins (plus, they keep meals satisfying).
Fibre: technically a type of carbohydrate, fibre supports digestion, helps balance blood sugar, and keeps you feeling full longer. It’s also great for your gut health.
Alcohol: not a nutrient, but it still contains calories and can impact your energy balance, appetite, and recovery.
Before You Plate It
A few truths to ground you before you start building balanced meals.
Nutrition ≠ Perfection
You don’t need to eat clean 100% of the time to be healthy.
In fact—what is “eating clean” anyway?
Labelling foods as clean or dirty, good or bad can lead to stress, guilt, and burnout. What matters most is consistency, intention, and how your habits add up over time. Be flexible. Honour your cravings. Take the pressure off and focus on what you can maintain long-term.
Food is Fuel (and Joy)
Yes, food is functional—it gives you energy, supports your training, affects your mood, and helps your body recover. But it’s also cultural, social, nostalgic, and pleasurable. Food can be both nourishing and fun. You’re allowed to enjoy your meals and still be working toward your goals.
Build Balanced Plates
Balance doesn’t mean boring. Think of your plate as a tool to support your energy, performance, and satisfaction. Start with a source of protein, add fiber and color with vegetables or fruit, include healthy fats, and layer in carbs that support your needs. A balanced plate helps you stay full, feel strong, and actually enjoy what you’re eating.
Wellness ≠ Sober
Drinking is a big part of Caribbean culture, it is woven into the social fabric, but that doesn’t mean it can’t coexist with your wellness goals. Alcohol isn’t the enemy, but it does come with trade-offs. Think extra calories, late-night eats, and poor recovery. Staying on track doesn’t require cutting it out, it just means being mindful. Hydrate, eat before you sip, watch the sugary chasers, and don’t feel pressured to drink at every link-up. A healthy lifestyle doesn’t mean giving up the rum, it means knowing how to hold your own and still show up for your goals.
Hydration Matters
Hydration affects everything—from your energy and focus to your digestion, mood, and performance.
Water is the foundation, but hydration isn’t just about how much water you drink—it’s also about electrolyte balance, especially if you sweat a lot, exercise regularly, or live in a hot climate (hi, it’s me).
Understanding nutrition isn’t about obsessing over every bite, it’s about building awareness. It’s learning how to fuel your body in a way that supports your energy, your goals, and the way you actually live. Whether you're recalibrating your plate, being more intentional with hydration, or figuring out how to balance vibes and wellness, small shifts make a big impact.
Ready to go deeper?
Download the FFORM Nutrition Basics eBook for a more in-depth look at how macronutrients and calories actually work for your body, plus food lists, mindset reminders, and a weekly tracker to help you eat with more intention.
