While New Year’s resolutions will get you off to a good enough start, it can be hard to keep the momentum going when we get back to the daily routine and grey days that January can bring.

What if 2024 was different? What if, instead of committing to a radical overhaul of your diet, you made small adjustments to your diet this year instead?

Nutritionist and regular Linwoods contributor Jane McClenaghan at Vital Nutrition talks us through how one small change can benefit your overall health.

Examples of small changes to benefit health

  1. Add an extra spoonful of vegetables to your plate at each meal. You won’t notice much difference, but this could add up to an extra seven portions of vegetables a week. More fibre, antioxidants, vitamins and minerals, just by eating a little extra each day.


  1. Take a closer look at the ingredients list of the foods in your shopping basket. Do you recognise all the ingredients listed as real foods? If not, make the swap for a less processed option.


  1. Try a new recipe each week. It doesn’t have to be anything complicated or time consuming, but it will increase the variety, interest and nutrition in your diet. Try some of the Linwoods seed mixes in a seasonal overnight oats recipe with warming spices like cinnamon or ginger and winter fruit like mulled berries or poached pears.


  1. Get into the habit of adding milled flaxseed to your diet every day. You’ll be getting a healthy dose of omega 3 fats, topping up your protein levels and adding extra fibre to your diet.


  1. Add something to your diet that you are going to enjoy eating. We all know that broccoli is good for us, but if you don’t like it, try a different green vegetable. Why not try kale, leeks, rocket or watercress instead?


  1. Check out the frozen food aisle. You will find a great selection of frozen vegetables, fruit and herbs there that can save you time, effort and money. A great way to add more variety to your diet.


  1. Cook once, eat twice. Get into the habit of batch cooking and make extra to take for tomorrow’s lunch or pop into the freezer to save time cooking on another day.


  1. Eat chocolate every day! Chocolate is a great source of polyphenol antioxidants, but it has to be the dark stuff to make the difference. Choose chocolate with a minimum of 75% cocoa and get into the habit of having a little every day.


  1. Swap one of your cuppas to a herbal tea to help keep yourself well hydrated. This can be an easier switch than drinking cold water at this time of year.


  1. Move your body every day – even a 15minute walk at lunchtime will count! Plus, getting out in daylight at this time of year is important to help reset your sleep-wake cycle. Commit to 15-20 minutes outside every day for a week and see how it makes you feel.
Editor at Workplace Wellbeing Professional | Website | + posts

Joanne is the editor for Workplace Wellbeing Professional and has a keen interest in promoting the safety and wellbeing of the global workforce. After earning a bachelor's degree in English literature and media studies, she taught English in China and Vietnam for two years. Before joining Work Well Pro, Joanne worked as a marketing coordinator for luxury property, where her responsibilities included blog writing, photography, and video creation.