7 (Easy!) Tips for a Healthy January

Avocado sandwich with arugula, seeds and poached egg

Here are a couple of ideas you can use in the kitchen, at the dinner table and even when you’re at work to help you get back into the routine of feeling good inside while still enjoying food!

1. Roast instead of fry

Oil – when used in a pan on the hob for frying foods can release toxins when heated to high temperatures. Depending on the type of oil used, you might also be adding additional calories to your food. Instead, try roasting in the oven. This way, you can just pop a tray of vegetables in the oven and get on with something else while you wait for them to cook, no stirring and standing at the hob. Roasting at high temperatures still gives your food a nice caramelised, crispy outside without having to use lots of oil. Less messy too!

Potatoes with carrots, onions on a baking tray, food
Potatoes with carrots, onions on a baking tray, food

2. Give Meat-Free Mondays a go.
Come on, there are only 4 Mondays in January!

A lot of us eat more meat than we really need to, and having a day off wouldn’t be so bad…We’d be contributing to a more sustainable way of living, as well as enjoying the health benefits of eating a little less meat, even though it’s undeniably a great source of iron.
Going meat-free one day a way will help you expand your horizons, discover new recipes that aren’t based around a cut of meat and try some new vegetables and legumes in creative new ways.
Also, a veggie day a week is as good for your body as it is your wallet, as meat is much more costly than vegetables.

3. Take lunch to work at least once a week.

Food you make yourself tends to be healthier than buying from a shop. You have control over the amount of oil and sugar you put into it and you’ll know that it doesn’t have any additives or unnatural preservatives in it. It will save you a couple of pennys too!

4. Eat all the vegetables on your plate before eating anything else

If you find that your portions are getting too big, just start by eating the vegetables first. You can still have everything you like, but get the good stuff in first in case you get full quickly! (But this only works if you try to stop eating when you’re feeling full… so eat slowly, enjoy, and give yourself time to register how full you feel). 

salmon fillet with vegetables and basil on a plate

5. Use smaller plates

Serve particularly rich food in smaller plates. Large plates with lots of space around the edge will make you feel like you haven’t had much food, so you might feel that you want more, when really you might be that hungry.  

6. Eat as many colours as you can!

Bright colours in fruits and vegetables signify concentrated nutrients, vitamins and minerals, which we need. The more diverse the spectrum, the wider the range of nutrients we’ll be getting. 

colourful vegetables
Assortment of colorful vegetables, summer food background

7. Get seedy

Put seeds into whatever you can. Packing a real nutritional punch, scatter chia, pumpkin or flax seeds into your cereal, salads and even desserts. Quinoa is even a seed (disguised as a grain)! It’s an easy way to add a nutritional bonus into whatever you’re having! 

Avocado sandwich with arugula, seeds and poached egg

Pumpkin seeds in a wooden spoon. Top view.


So here are a couple of tips to get you started in January, but if you’ve got any other quick and easy health hacks, let us know in the comments below!
Wishing you all a happy (and healthy) new year!