Realistic health resolutions

Are you all set for the New Year, new you, or are you still nursing the after-effects of last night’s frivolities? Whether you’ve set yourself some shiny new intentions or you’re already over the whole resolution thing, many of us are enjoying a few last days of freedom before we hit the desk again on Monday morning.

So let’s take a breath and ease ourselves into 2026.

January can be bleak enough without piling on unrealistic expectations to become a better, brighter, more disciplined version of ourselves overnight. Midwinter is a tricky time to cut back, restrict or set sky-high goals around food and fitness. Cold days, low light levels and tired nervous systems don’t exactly lend themselves to extreme overhauls.

That’s not to say we can’t do better. We all know, at least on some level, that eating well and moving more matters. But in an age of convenience — where ultra-processed foods are everywhere and junk food marketing is relentless — sometimes the most powerful thing we can do is get back to basics.

Whether you’re going all in and declaring that 2026 will be your best year yet, or you simply need a gentle nudge in the right direction, here are a handful of realistic, sustainable health resolutions that promise a decent return — without the burnout.

1. Eat more (of the good stuff)

Yes, you read that right. Eat more — just not more of everything.

Instead of focusing on restriction, think about abundance. More vegetables. More herbs. More nuts and seeds. More olive oil. More oily fish. More wholegrains. When you add more nutrient-dense foods to your plate, there’s naturally less room for the ultra-processed stuff — without you feeling deprived.

This approach delivers far more nutrition, supports energy and mood, and reduces the likelihood of mid-January meltdowns where chocolate suddenly becomes non-negotiable. Adding goodness tends to work far better than taking things away.

2. Practise mindful munching

Step away from your desk. Move off the sofa. Return to the humble kitchen table.

Eating dinner slumped in front of the TV is not conducive to good digestion. Sitting upright matters for posture, but it also signals to your nervous system that it’s safe to slow down. Digestion thrives when we’re relaxed, not distracted or stressed.

Do yourself a favour and switch off the TV news. Put some decent music on instead. Research shows that the tempo of the music we eat to makes a difference — slower, calmer music encourages us to eat more slowly, which improves digestion and nutrient absorption.

This simple shift helps move your body into its “rest and digest” mode, rather than fight-or-flight. Small habit, big payoff.

3. Reset the balance on your plate

When it comes to regulating appetite, curbing cravings and supporting a healthier metabolism, it’s not portions but proportions that matter.

As a general guide:

• Around a quarter of your plate should be protein

• Aim for at least two fist-sized portions of vegetables

• Keep low-GI carbohydrates (the higher-fibre ones) to around a fist-sized portion

Try shifting a spoonful of carb-heavy foods like potatoes, rice or pasta off your plate and replace it with extra vegetables or protein. This supports steadier blood glucose levels and a healthier insulin response — both of which are key for metabolic health, energy and appetite regulation.

4. Get serious about fibre

Here’s a stat worth paying attention to: only around 4% of us eat enough fibre. The recommended intake is 30g a day — and most people fall well short.

Fibre helps you feel fuller for longer, regulates appetite, supports digestion, balances blood sugar, helps manage cholesterol and plays a role in hormone health. In short, it keeps things ticking along nicely.

And no, it’s not just about cereal (many popular brands are far too high in sugar). Instead:

• Add beans and lentils to soups, stews and salads

• Snack on nuts and seeds

• Ditch the white stuff and choose wholegrains

• Aim for at least five portions of fruit and veg a day

Check food labels — 6g of fibre or more per 100g counts as high fibre. If you’re increasing fibre intake, remember to drink enough water. Fibre works like a sponge and needs fluid to do its job properly.

5. Eat in sync with your circadian rhythm

Your body loves rhythm and routine.

Aim to eat breakfast within an hour or so of waking, and try to finish eating around three hours before bed. This helps align your eating pattern with your circadian rhythm, supporting digestion, energy levels and metabolic health.

Late-night sofa snacking often leads to unused energy being stored — particularly around the middle — and can disrupt sleep. Earlier meals, on the other hand, allow your body time to rest, repair and reset overnight.

6. Walk after meals

This is one of the most underrated habits for health.

A gentle walk after meals aids digestion and helps rebalance blood glucose levels, supporting a healthier insulin response. It can also reduce the urge to snack later in the evening — especially after dinner.

You don’t need to power walk or track steps obsessively. Ten to fifteen minutes around the block will do. Simple, accessible and surprisingly effective.

A kinder way forward

Health doesn’t have to start with punishment, restriction or perfection. In fact, it works far better when it doesn’t.

January is not the time to demand superhuman discipline from tired bodies. It is a good time to nourish yourself better, establish a few supportive habits and remember that consistency beats intensity every time.

Ease yourself into 2026. Focus on doing a little better, rather than everything at once — and let those small changes build into something meaningful.

About the author:
Jane McClenaghan is renowned for her down-to-earth, evidence-based approach to nutrition, making healthy eating practical and achievable for everyone.

With over 25 years of experience delivering group sessions for corporate clients and one-to-one consultations, she specialises in women’s health and has helped thousands of people transform their wellbeing through better nutrition.

As the author of two best-selling books and a familiar voice on local radio, Jane is passionate about translating the science of nutrition into real food on your plate and empowering others to make lasting, positive changes for their health.

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