A few healthy tips to start the new year with serenity

First, let me wish you a happy New Year! I hope you all had a great festive time and managed to relax and, why not, indulged a bit? 


Not to worry, I've got you covered, I thought I would start the New Year with a few tips that you could implement into your routine.

Meal prep for the week on Sunday

One of the best ways to ensure that you are eating healthy throughout the week is to meal prep on the weekends. This can involve cooking a big batch of grains (such as quinoa or brown rice), prepping some protein (such as grilled chicken, boiled eggs or baked tofu), and chopping up a variety of vegetables. Then, throughout the week, you can easily assemble these ingredients into healthy meals and bring them to work or school.

Try a new fruit or vegetable each week

Adding more fruits and vegetables to your diet is one of the easiest ways to increase your nutrient intake. To make things more interesting, try incorporating a new fruit or vegetable into your meals each week. This can help you discover new flavours and keep your meals exciting.

Make your own dressings and sauces

Many store-bought dressings and sauces are high in sugar and additives. To make healthier choices, try making your own dressings and sauces at home. This allows you to control the ingredients and make sure you are using whole, natural ingredients.

My two favourites:

  • Dijon mustard, balsamic vinaigrette, olive oil and pepper
  • lemon juice, olive oil, salt and pepper

You can always add herbs and spices such as chilli to your liking.

Incorporate more plant-based meals into your diet

Plant-based diets have been shown to have numerous health benefits, including a lower risk of heart disease and diabetes. Even if you're not ready to commit to a fully plant-based diet, you can still benefit from adding more plant-based meals to your diet.

This can be as simple as replacing one meat-based meal per week with a plant-based alternative, such as lentils and roasted butternut squash or vegetarian lasagna. 

Drink plenty of water

Staying hydrated is important for overall health, and it's especially important when you're trying to eat healthier. Aim to drink at least eight glasses of water per day, and consider carrying a reusable water bottle with you to ensure you have access to water throughout the day.

Eat slowly and mindfully

It's easy to rush through meals and not pay attention to what you're eating, but eating slowly and mindfully can help you enjoy your food more and make healthier choices. Take the time to sit down and savour your meals, and pay attention to how your body feels as you eat.

Incorporate healthy fats into your diet

Healthy fats, such as olive oil, avocados, and nuts are important for maintaining a healthy weight and supporting brain and heart health. Don't be afraid to include healthy fats in your meals, just be sure to watch your portions. Personally, I never forget to drizzle a bit of olive oil on my greens.

Don't skip breakfast

Breakfast is the most important meal of the day, as it helps to kickstart your metabolism and provides the energy you need to start your day. Aim to include a source of protein, such as eggs or Greek yoghurt, and a source of whole grains, such as oats or whole grain toast, in your breakfast. Check out my breakfast ideas on my website. 

Eat a variety of colours

Vibrantly coloured fruits and vegetables are packed with nutrients and can help to make your meals more visually appealing. Aim to include a variety of colours in your meals, as each colour group contains its own unique set of nutrients.

Get creative with your meals

Eating healthy doesn't have to be boring. Get creative with your meals and try new ingredients and flavour combinations. You might be surprised at how delicious healthy meals can be!

Make your own snacks

Instead of reaching for store-bought snacks that are often high in sugar and additives, try making your own. Some healthy snack ideas include:

  • Trail mix: Combine a mixture of nuts, seeds, and dried fruit for a satisfying snack. Warning: dried-fruits are very sweet!
  • Hummus and veggies: Dip your favourite vegetables in homemade hummus for a protein-packed snack.
  • Apple slices with peanut butter: Slice an apple and spread a small amount of natural peanut butter on top. This is one of my daughter's favourite snacks!  
  • Greek yoghurt with berries: Top a serving of Greek yoghurt with a handful of fresh or frozen berries for a tasty and healthy snack.
  • Energy balls: Combine a mixture of nuts, seeds, and dried fruit, and roll into balls for a quick and easy snack that you can take on the go. Check out my website for easy recipes

Don't be afraid of carbs

Carbs have gotten a bad reputation in recent years, but they are an important source of energy and should be included in a healthy diet. Just be sure to choose whole grain carbs, such as quinoa, brown rice, and whole wheat bread, over refined carbs like white bread and pasta. Having said that, there is nothing wrong with having a nice pasta dish, just make sure to add a lot of vegetables, such as roasted zucchini or grilled peppers.

Experiment with herbs and spices

Instead of reaching for salt to add flavour to your meals, try using herbs and spices. Not only do they add flavour without adding extra sodium, but they also contain a variety of health benefits. Some tasty options to try include basil, cumin, and turmeric.

Eat your vegetables first

When you're starting a meal, try eating your vegetables first. This can help you fill up on nutrient-dense foods and may help you eat less of the less healthy options on your plate.

Don't forget about protein

Protein is important for building and repairing tissues, and it can also help to keep you feeling full and satisfied. Aim to include a source of protein in every meal and snack, such as organic chicken, wild fish, organic eggs, beans, or tofu.

I hope these ideas help you start the new year off on a healthy foot! 

If you need help with elaborating menus or to make sure you're on the right track, don't hesitate to contact me! 

Best to all! 

The views expressed in this article are those of the author. All articles published on Nutritionist Resource are reviewed by our editorial team.

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London, SW5 0BZ
Written by Huguette Lelong, Nutritionist - Weight Issues-Energy Levels-Healthy Lifestyle
London, SW5 0BZ

Huguette Lelong, a passionate nutritionist and foodie truly believes that good health starts with a healthy diet and sustainable lifestyle changes. Originally from Paris, Huguette has travelled the world and has always been curious about local tastes, ingredients and dishes. She loves to challenge her clients with new ingredients and recipes.

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