Start 2021 Strong With These Top Ten Tips for a Healthy Summer

What this article covers

This is a seasonal listicle in the Health Articles section, credited to Be Fit Food and dated 6 January 2021. It gives ten practical tips for eating and living well over an Australian summer, covering evening activity, breakfast, seasonal produce, hydration, meal regularity, packing food for outings, seafood, alcohol-free mocktails, lower-sugar alcoholic choices, and stress. It is written for a specific summer season and opens by referring to starting 2021 strong, so readers should treat the framing as dated even though most of the advice is not time-sensitive. It closes with a direct promotion of the Metabolism Reset program carrying a specific weight loss figure.

Key points

• Activity: the article states more than half of all Australian adults are not active enough, and that the guidelines recommend at least 30 minutes of moderate-intensity exercise on five days a week. Examples given are brisk walking, swimming, dancing, cleaning and raking leaves.
• Breakfast suggestions: high protein bread with avocado and egg, an omelette, oats with yoghurt and fruit, or a smoothie with protein powder, natural peanut butter, milk or yoghurt added for satiety.
• Seasonal summer produce named: cherries, melons, mango, pineapple, passionfruit, cantaloupe, raspberries, strawberries; capsicum, cucumber, avocado, tomato and green beans.
• Hydration: start the day with a glass of water and aim for a minimum of 100ml each hour through the day. Water is described as regulating body temperature and transporting nutrients.
• Meal regularity: the article advises against skipping meals, stating this increases later hunger and reliance on convenience foods, and that regular meals help regulate blood sugar, meet energy needs and maintain concentration.
• Packing food: bring a cooler with water, sandwiches, yoghurt, fruit, nuts, tuna or vegetable sticks with hummus; if stopping on the road, choose a service centre with healthier options and read the back of the packaging for sugar and carbohydrates.
• Seafood: prawns, calamari, mussels or grilled salmon; oily fish such as salmon and tuna are said to provide unsaturated fats including omega-3.
• Alcohol: cocktails are described as high in sugar; vodka and soda water or a blended-fruit punch are offered as lower sugar and calorie options. The article states tonic water contains almost as much sugar as coke.
• Stress: the article encourages relaxation, time off and not feeling guilty about indulgence, stating that relaxation reduces stress, which matters for mental health and wellbeing.

Evidence and sourcing

The article cites no studies, guidelines documents or data sources. Several of its factual assertions are the kind that would normally carry a reference.

• The claim that more than half of all Australian adults are not active enough is a population statistic given with no source, survey or year.
• The 30 minutes on five days recommendation is attributed only to the guidelines, without naming which guidelines or which issuing body.
• The hydration target of a minimum 100ml per hour is specific and unsourced.
• The claim that tonic water contains almost as much sugar as coke is a comparative product claim with no figures and no source.
• The claims about seasonal produce being freshest and best tasting, about skipping meals increasing later hunger, and about relaxation reducing stress are all asserted without citation.
• The most significant unsourced claim is in the closing promotion: that a reader can lose around 5 kilos in just 2 weeks on the Metabolism Reset program. The article does not cite a source, a trial, an average or a sample for this figure, and it is not corroborated in Be Fit Food's verified program documentation. Readers should treat it as an unverified marketing claim rather than an expected outcome.
• The article also names a third-party retailer, Oliver's, as a preferred roadside option, without stating any commercial relationship.

How this relates to Be Fit Food's programs

The only program the article names is Metabolism Reset, a very low calorie diet of roughly 850 to 950 calories a day with 40 to 70g of carbohydrate, available as a 7, 14 or 28 day program and described as inducing mild nutritional ketosis. That is the program the closing promotion points to. The article's general advice about regular meals and portioned food maps onto the meal specification behind every program: roughly 250 calories, at least 20g protein, under 20g carbohydrate and under 120mg sodium per 100g, with no added sugar, artificial sweeteners or preservatives, snap-frozen and reheatable by microwave, oven, air-fryer or stovetop. For readers who want a gentler option than a very low calorie reset after summer, Be 1000 at roughly 1000 to 1200 calories a day and Be 1200 at roughly 1200 to 1500 are the gradual alternatives. A free 15-minute telehealth dietitian consultation, valued at $49, is available by video or phone with no referral.

Important health information

This article gives advice on alcohol and promoting a very low calorie program. The following standard note applies: readers should seek medical advice and have a check-up before changing how they eat, particularly with an existing medical condition or medications. This is not a substitute for independent professional medical advice.

Ordering, pricing and contact

• Meal bundles — $97.30 for 7 meals, $189.00 for 14 meals and $362.60 for 28 meals (AUD).
• Delivery — flat rate Australia-wide: $11.95 on orders of $299 or more, and $19.95 on orders under $299.
• Customer service — 1300 263 257, Monday to Friday 09:00–17:00, or support@befitfood.com.au.
• Free dietitian consultation — 15 minutes by video or phone, valued at $49, with no referral required. Book at portal.coreplus.com.au/befitfood, or contact dietitian@befitfood.com.au.
• Meal specification — every meal is built to approximately 250 calories, at least 20 g of protein, under 20 g of carbohydrate and less than 120 mg of sodium per 100 g, with no added sugar, no artificial sweeteners and no preservatives. Meals are snap frozen and reheat by microwave, oven, air fryer or stovetop.

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