She has also had 16 wellness books published by major publishers including the bestselling Easy GI Diet, The Macro Method, Quit Alcohol (For a Month) and Eat 5. Her books have sold over one million copies.
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Starting a new healthy eating plan is easy – getting your new habits to stick, not so much. It’s not just about eating more greens or cutting down on sugar; you actually have to put the salad on your plate or read the labels in the supermarket. But with some planning, the journey to healthier eating habits can go a bit more smoothly. Here are four inspiring steps to help you set and achieve your nutrition goals for the year
1. Reflect and Assess Your Current Habits
Before diving into new goals, take a moment to reflect on your current eating habits. What are your strengths? Where do you see room for improvement? This isn’t about self-criticism; it’s about gaining insight into your patterns and choices. Consider keeping a food diary for a week to get a clear picture. Note not just what you eat, but also when, why and how it makes you feel.
Now, look for any patterns that might interfere with your goals. Are you reaching for snacks out of boredom or stress? Do you get hungry after lunch or reach for a glass of wine when you walk in the door? Do you manage to stick to your plans all day but slip up after dinner? These are all common habits that can make it harder to stick to making healthy changes.
These will be the habits to work on to help you achieve your goals.
Pro Tip
When we’re considering changing habits, we can tend to focus on all the times we’ve failed, which lowers our belief that we can succeed this time. So, before you put down your pen, make a list of all the positive, healthy habits you’ve developed.
Things as simple as cleaning your teeth every day, taking a daily vitamin, going to the dentist every six months or getting your PAP smear, stopping taking sugar 10 years ago, and visiting the gym three times a week (it doesn’t matter if you’re supposed to go five times —you’ve created a habit of going three times).
You’ll probably find you’re better at this habit-creation lark than you think.
2. Define Your Why
Why do you want to improve your nutrition? Whether it’s boosting energy, improving mood, or supporting overall health, understanding your “why” gives your goals purpose and direction. It’s easy to say, “I want to eat healthier,” but digging deeper helps you connect emotionally with your goals.
For example, if your goal is to have more energy to play with your kids, that’s a powerful motivator. Keep this reason at the forefront, especially during challenging times. It will help you stay committed and focused.
Pro Tip
If you’re a bit stuck, or you find your original motivation isn’t keeping you on track, try the Five Whys exercise. This is most commonly used as a problem-solving technique, but it can also help you drill down your reason for making a change, which can increase your motivation.
So, first, ask yourself the big question – why do you want to eat healthier? You’ll probably come up with something like ‘I want to improve my health.’ Now ask yourself why… why do you want to improve your health? When you get your answer, then ask why again.
If that still doesn’t feel like your authentic answer, ask why again. You’ll know when you find the true reason, and that’s what you want to keep in mind when you encounter any obstacles
3. Set SMART Goals
You’ve probably heard of SMART goals, but let’s make them truly smart for your nutrition journey. Specific, Measurable, Achievable, Relevant, and Time-bound—these are the pillars of effective goal-setting.
Instead of vague resolutions like “eat better,” aim for something more precise, such as “include a serving of vegetables in every meal” or “reduce sugary drinks to once a week.”
Make sure your goals are realistic and consider your lifestyle. If you’re new to cooking, don’t set a goal to prepare gourmet meals daily. Start with simpler, achievable steps, and build from there.
4. Plan and Prepare
Once your goals are set, the next step is planning and preparation. This is where the magic happens! Begin by creating a meal plan that aligns with your goals. Include a variety of foods to ensure you’re getting a balanced intake of nutrients.
Prepare meals beforehand, especially if you’re busy during the week. This not only saves time but also helps you avoid the temptation of unhealthy convenience foods. Remember, planning doesn’t mean rigidity. Allow for flexibility and occasional treats to keep your journey enjoyable and sustainable.
Pro Tip
As well as preparing everything you need to achieve your healthy goal, you also need to plan and prepare for any obstacles that might get in your way. This is where spotting those patterns from your food diary, and setting up ways to handle them helps.
You might be able to do this on your own, but if you’re stuck, here’s where to find some solutions to common problems.
Are you reaching for snacks out of boredom or stress? Cravings are a common way to derail your diet, and the key to fighting them is to find out what’s actually causing them. Check out our article on finding the cause of your cravings here.
Do you find yourself reading for snacks after lunch to boost your energy? This is a common issue if you eat too many carbs and not enough protein for lunch, so that could be a simple swap to consider. Or our guide to raising energy which offers plenty of non-sugary ways to raise your vitality.
What about that ‘shoes off wine?.’ Creating good habits can also mean saying goodbye to some bad ones – and, one step that’s part of that is understanding that habits are a simple equation
Habit + Cue = Reward. Read all about this in our guide to changing habits.
Do you manage to stay focused all day but slip up at night? There are a few different reasons why this can happen—even how many decisions you’ve already made that day can play a role (find out why here).
As you can see, once you find the pattern that is stopping you from reaching your goals and solve it, instigating new behaviour becomes much easier.
Remember – Stay Inspired and Flexible
Setting nutrition goals is not about perfection; it’s about progress. Celebrate your small victories along the way, and don’t be discouraged by setbacks.
Life happens, and it’s okay to adjust your goals as needed. Surround yourself with a supportive community, whether it’s friends, family, or a coach, to keep you motivated.
Remember, the journey to better nutrition is a marathon, not a sprint. Stay patient, stay inspired, and, most importantly, stay kind to yourself.
