Eat Like You Mean It: How to Eat Healthier and Get the Most Nutrients from Your Diet

We're going to keep it real for you, because we get it. Eating healthy isn’t always easy. Even if you know what you should be doing, actually doing it day in and day out is another story. Work gets busy. Family life pulls you in. Comfort food in the clubhouse calls at the 19th hole. One missed meal turns into a week of shortcuts and expensive takeout.

But if you want to feel better, play better, and recover faster, fueling your body the right way is non-negotiable. And while nutritional supplements can help, they’re meant to support a healthy diet, not replace it.

Here’s how to get the most nutrients from your food and use supplements as they were intended: to fill in the gaps when real life gets in the way.

How to Eat Healthy Consistently (Even When You're Busy)

You don’t need to be a chef or a meal prep influencer. You just need a few reliable strategies to keep yourself fueled without relying on DoorDash or ultra-processed foods.

Cook Once, Eat All Week: A Smart Meal Prep Strategy

Cooking at home doesn’t mean cooking every day. A better approach? Cook in bulk once or twice a week so you always have nutrient-dense meals ready to go. A lot of "make ahead" meals don't require tons of active hands on time, so you can prepare big batches of food on a Sunday afternoon and still catch the leaders when they make the turn. Here are some examples to get you thinking in bulk.

• Roast a whole chicken and use the meat for salads, sandwiches, and wraps (and don't throw out the carcass, we'll get to that later...)
• Slow-cook a beef roast or pork shoulder for hearty, protein-rich meals with plenty of useful leftovers
• Grill steak tips or marinated chicken thighs in batches to mix and match throughout the week

Think of it as building your own healthy convenience meals that you can cook once, but eat for several meals.

Stock Your Kitchen with Healthy Cooking Staples

A consistent, nutrient-rich diet starts with a well-stocked kitchen. You don’t need an elaborate shopping list, and in fact you'd like to avoid having to make special trips to the store every time you need to do a cook. These healthy pantry staples to keep on hand will make it easier to cook on autopilot, and eventually improvise as your cooking handicap improves.

Keep these on hand for starters, and then the more experience you have with batch cooking you'll note the other ingredients you'll want to have at the ready:

• Starches: white or brown rice, potatoes, sourdough bread
• Greens: spinach, kale, broccoli (fresh or frozen)
• Canned goods: crushed tomatoes, beans, chickpeas, high-quality tuna or salmon
• Frozen proteins: chicken thighs, ground beef, shrimp
• Homemade stock: easy to make with that roasted chicken carcass, loaded with joint-supporting collagen and packed with nutrients

With these staples, weeknight meals get faster, cheaper, and healthier.

Learn Simple Recipes That Maximize Nutrient Absorption

Don't overwhelm yourself with a slew of different recipes. Masters a few go-to meals that can serve as weekly standards, and eventually provide you with a template that you can improvise around for flavor and profile diversity.

The ideas below prioritize cooking techniques that lock in flavor and provide your body with available nutrients that can spare you from supplementation.

• Roast a chicken and use the bones for homemade stock, which you'll find is a key ingredient in big batch cooking like roasts, curries, and soups
• Make a big batch of chili, stew, or curry that improves in flavor and nutrient density the longer it simmers
• Sear and oven-roast meats for better flavor and retention, and save beef bones if you have them for power-packed beef stock
• Roast vegetables in bulk to round out your plate with fiber and micronutrients

These meals build a foundation of real, whole foods that your body can actually use.

Store Your Food Like a Pro

Meal prep is only as good as your storage. Ditch the plastic Tupperware and Invest in high-quality glass containers so your food stays fresh, safe to reheat, and easy to grab when you're hungry.

• Glass is far superior to plastic for reheating and visibility (and to avoid microplastics)
• Stackable containers keep your fridge tidy
• Pre-portioned meals reduce decision fatigue during the week

Use Supplements the Right Way: Support, Don’t Substitute

Supplements are most effective when they complement a balanced diet. They are not a panacea and should not be viewed as a replacement for healthy eating. Think of them as the finishing touch to a diet built on real food, but it is notable that modern food production and soil depletion has made it more difficult to get all the nutrients we need.

With that in mind, these common nutrient gaps are tough to fill with food alone:

• Vitamin D3: especially in winter or if you work indoors
• Magnesium: often depleted by stress, sleep issues, and processed foods
• Omega-3s: hard to get enough unless you’re eating fatty fish multiple times a week
• Anti-inflammatory compounds: like turmeric or beetroot, for muscle recovery and performance
• Electrolytes: especially after sweating or long rounds

At Swing Stacks, our products are built to close those gaps without overcomplicating your routine.

• Flex & Restore – Omega-3 Fish Oil for joint health and recovery
• Recover – Turmeric with BioPerine® for inflammation and muscle support
• Strength & Support – Enhance muscle function, optimize calcium absorption, and support bone health
• Hydrate & Recover – Electrolyte blend to bounce back fast after a round or workout
• Creatine Monohydrate - Maximize power output, improve muscle recovery, and sustain energy levels

The better you eat, the better your supplements work. The result will be better health and better performance, on and off the course. 

Build Better Habits That Actually Stick

You don’t need a perfect meal plan or a personal chef. Just a few simple systems and smart habits can help you feel your best and stay consistent.

• Cook in bulk
• Stock smart staples
• Learn a few go-to meals
• Supplement where you fall short
• Store it all in a way that’s easy to use

Your body and your golf game will thank you.

Want Help Choosing the Right Supplements?

Take the Swing Stacks Nutrition Quiz to get a personalized recommendation based on your lifestyle, fitness routine, and goals. Your first month is on us.