As the new year unfolds before us, there’s a familiar pressure to overhaul our diets and workout regimens. However, we all know that major changes like these are tough to maintain. So, instead of a complete lifestyle overhaul, let’s concentrate on manageable changes that could have a considerable impact on our wellbeing. No need to reinvent the wheel – just incorporate these simple food swaps and make 2024 your healthiest year to date.
1. Pile Your Plate with Plants
We’re all aware of the importance of eating our greens, but how many of us actually follow through? Not enough, it seems. In 2024, strive to include at least one plant with every meal – whole grains, pulses, fruits, veggies, nuts, seeds, herbs, and spices. The more variety, the better!
2. Seek Diversity
Instead of stopping at the 5-a-day guideline, aim to enjoy at least 30 different plants each week for a healthy gut and overall wellbeing. Incorporate frozen mixed veggies or canned mixed pulses to make it more convenient.
3. Embrace Fermented Foods
Fermented foods are all the rage for good reason. They improve gut health, bolster the immune system, and offer numerous health benefits. Yogurt, kefir, sauerkraut, kimchi, and kombucha are all fantastic options to add to your diet.
4. Say No to Skipping Breakfast
Breakfast is vital – it sets the tone for the rest of your day. A well-rounded breakfast not only fuels your body but also helps you make better food choices later on.
5. Sprinkle Some Seeds
Adding fibre-rich seeds to your breakfast is an effortless and effective way to support your gut health. A blend of chia seeds, sunflower seeds, ground flaxseed, pumpkin seeds, and a dash of cinnamon can make a world of difference.
6. Snack Wisely
Quality and timing are crucial when it comes to snacking. Opt for whole foods like nuts, fruits, and veggies for a healthy energy boost, and try to avoid late-night snacking.
7. Munch on Nuts
Nuts are packed with essential micronutrients, fibre, and protein. Snacking on nuts can keep you full between meals and prevent mindless munching on unhealthy snacks.
8. Slow Down and Savor
Eating slowly can help you recognise when you’re full and satisfied, preventing overeating and promoting better digestion. So, put your fork down in between bites and take your time to relish your meals.
9. Hydrate, Hydrate, Hydrate
Drinking enough water is crucial for overall health and wellbeing. Try to limit sugary and caffeinated drinks and boost your fluid intake, particularly on days with intense physical activity.
10. Go Wholemeal for Fibre
Whole grain options like bulgur wheat, spelt bread, wholemeal pasta, and rye crackers are excellent choices for a fibre boost. Many of us consume far less fibre than we should!
11. Steer Clear of Ultra-Processed Foods
Foods high in added sugars and ultra-processed ingredients are associated with a range of health issues. Check labels and try to cut back on these types of foods.
12. No Large Gaps Between Meals
Eating at regular intervals throughout the day can help maintain balanced blood sugar levels and prevent overeating. Oh, and don’t forget to include some protein and healthy fats in your meals – it makes a difference.
13. Cook Double, Eat Leftovers
Double up on portions when cooking dinner and save the leftovers for a quick and healthy meal option on busy days. Easy meal prep, sorted!
14. Indulge in Kiwis
Incorporating more kiwis into your diet can be a delicious way to up your vitamin C intake. They’re a rich source of this essential vitamin and can help support your immune system.
15. Cycle Sync Your Diet
Understanding your menstrual cycle and adjusting your nutrition accordingly can make a difference in how you feel and function. Focus on getting good quality, complex carbohydrates and essential fats into your diet.
Incorporating these simple food changes into your lifestyle doesn’t have to be overwhelming. Small steps can lead to significant results. Let’s make 2024 our healthiest year yet!
