The diet industry thrives on our insecurities at this time of the year: 30 day shreds, diet sprints and slimming clubs all tempt us to get in better shape, eat fewer calories and get skinny quick.
But what if there was another way to eat well to feel great that didn’t mean counting calories, following a strict diet plan, or setting your goals so high that they are almost impossible to achieve?
So much of what we are fed about nutrition and healthy eating is utter nonsense. From low fat to high protein, cutting carbs to skipping breakfast, we have lost the run of ourselves.
Read more: 9 essential tips to boost your immune system for winter: Nutrition and supplements to stay healthy
Why not make 2025 the year that you learn more about the sort of food your body needs to be strong, fit and healthy, rather than setting a resolution to starve yourself and be miserable in the bleakest, darkest month of the year?
Let’s get back to basics and feed ourselves better. Here are 10 ways to improve your diet this January:
1. Build a better breakfast
Get your day off to a running start and fuel yourself with a decent breakfast. If you are tempted to give intermittent fasting a go, it is much better to stop eating after dinner than to skip breakfast. Your body needs energy, calories and fuel to get you through the morning without feeling hangry.
You are more likely to make better choices later in the day if you have good breakfast. Start with the protein and build from there – Greek yoghurt, nuts and seeds. Add something fibre-rich like oats or a low sugar granola and then make sure you are getting at least one of your five a day. Berries or grated apple will do the trick.
That’s it! Keep it simple.
2. Rethink your drinks
Swap out fizzy drinks for more water, keep your caffeine as a pre-lunch thing and keep well hydrated with water or herbal teas. Skip the fruit juice and keep an eye on your alcohol intake.
3. Think protein first
Protein will fill you up and keep you fuelled for longer, which will probably help you to feel better and might even help to rejig your body composition.
Build meals around pulses, Greek yoghurt, seeds, fish, lean meat, tofu, quinoa and nuts - and aim for a palm-sized portion at each meal.
4. But don’t skip the carbs...
Just choose better ones. Switch to higher fibre versions - jumbo oats instead of cornflakes, brown rice instead of white, or oatcakes instead of cream crackers. The added fibre will help to keep you regular, support cardiovascular health and fill you up.
5. Eat better fat, not low fat
We need fat to function, so get some of the good stuff into your diet regularly. Nuts and seeds (not roasted or salted, of course...), olive oil, oily fish are all your friends - but skip the vegetable oils and margarines.
6. Get to know your labels
Forget the marketing blurb on the front of the packs and start getting to know what’s really in your food. Read the ingredients list and make sure it contains decent stuff. Look at the nutritional panel and aim for no more than 5g sugar per 100g and at least 6g fibre per 100g.
7. Eat more, not less
Eat more of the good stuff – more fruit and veg, more nuts and seeds, more healthy fats, more wholegrains, more yoghurt and fermented foods.
Read more: Nutrition with Jane McClenaghan: Waken up to better breakfast choices
8. Get back to three meals a day
The added protein and fibre on your plate will mean you are likely to feel fuller for longer and be less inclined to snack. Rather than fighting your willpower, you are simply feeding yourself better, so sugar and junk food cravings are reduced. Less snacking is better for your health – just make sure you are eating enough at mealtimes and not starving yourself.
9. Stop eating after dinner
Do you really need a supper? Give your belly a break and stop eating about three hours before bedtime, You are likely to sleep better and feel better for it.
10. Enjoy your food
Food is more than just the sum of its nutrients. It is social, comfort and a source of pleasure. So enjoy it and let’s drop the food guilt.
Wishing you a happy and healthy New Year!
