For some, January can be a great time to set a new intention and resolve to give your health, diet and fitness a complete overhaul, but it is worth remembering that we are still in mid-winter, so go gently and ease yourself into the New Year with some simple habits that are easy to stick with.
Habit stacking and making changes that stick is always going to win in the health stakes over a crash diet or get-fit-quick January detox.
Here are 10 some gentle 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. Start with the protein and build from there – Greek yoghurt, nuts and seeds. Add some 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 – it is January, after all!
3. Think protein first
Protein will fill you up and fuel you for longer. Build meals around pulses, Greek yoghurt, seeds, fish, lean meat, tofu, quinoa, nuts and aim for a palm sized portion at each meal.
4. Choose better carbs
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 regulate your appetite.
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, olive oil, oily fish are perfect.
6. 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.
7. Stop eating after dinner
Give your belly a break and stop eating about three hours before bedtime. You are likely to sleep better and feel better for it, not to mention the positive effects on metabolism and weight loss.
8. 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!
Jane McClenaghan
