Eating for health: A new year — a new you!

SXC.hu/Ambrozio

Have you overdone it a little this holiday season? The start of a new year can be an opportunity to revive healthy habits and improve your lifestyle.

The year often starts with great intentions – perhaps you will join a gym, cut out fried foods, or decide to give up fast food – but will they stick? One of the best ways to keep your new year's resolutions is to make sure they are realistic in the first place.

Think back to times when you succeeded in making a change in your lifestyle. For example, many people have been successful in giving up sugar in tea. If you are one of them, what was it that made this happen? Did you cut down on sugar gradually and then give it up completely? Perhaps you received the support of a friend or family member?

Also, achieving your resolution will be more compelling if you keep the pay-off in mind. Perhaps you will have more energy, feel healthier or fit into your clothes more easily. Getting support from others can make a big difference.

Set a smart goal

Research suggests that those who write down their goals are more likely to succeed. Set yourself a specific goal that you believe you will be able to achieve within a reasonable time frame. Make the goal a measurable one, so you can check whether you have achieved it. Write it down and refer to it often. You might post your note on the fridge door or on your notice-board at work.

Your target may be: “I will eat breakfast every day of the week.” If you don't currently eat breakfast, this goal could make a significant difference to your eating habits. Keep a chart and tick off each day you manage to keep to your goal.

It is often easier to succeed with a series of relatively small changes that fit with your current habits. So it might also be more realistic to start with a mini-goal – for instance: “I will eat breakfast three days a week for the first two weeks, and then four days a week after that”. Anything is an improvement, so don't make a resolution that is going to be too difficult to keep in the long term.

Try baking kebabs in the oven rather than frying them. Nazma Lakhani

Here are some examples of goals you might like to try:

• I will eat one more fruit or vegetable every day.
• I will go for a 15-minute brisk walk four times a week.
• I will measure the oil I use in cooking with a tablespoon every time I cook a curry.
• When I make kebabs, I will bake them in the oven rather than frying them.
• To help me eat smaller portions, I will use a smaller plate for my evening meals every day.

Best wishes for a healthy and happy new year!