Whether you're after a complete overhaul, or you just want to cut out a few unhealthy eating habits, this is the time to start drawing up an action plan.
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Why do New Year resolutions fail?
The important thing is to have achievable aims, as only 8% of people succeed with their New Year goals. Sadly, many of us have fallen by the wayside by the end of January! The main reasons are expecting too much and not making resolutions specific enough. Vaguely deciding that you want to "eat a healthier diet" or "get fit" doesn't provide a specific aim with measurable results.
According to psychologists, the key is to research the nutritional benefits of various foods and determine what you should be putting on your plate. If you're not sure you can do it on your own, get professional advice, such as from a dietitian, or at the very least, check out some healthy eating sites online.
What are the healthy options?
Eat a wide variety of foods from the five food groups: fruit and vegetables; starchy carbohydrates such as bread, potatoes, rice and pasta; proteins including meat, fish, eggs, beans and pulses; dairy foods and vegan alternatives; and healthy oils and spreads.
Limit foods containing saturated fats, added sugars, added salt and alcohol. Know how much to put on your plate by measuring out portions and counting calories and try to choose water as your main drink.
The World Health Organisation cites the importance of the Five a Day campaign, which is also backed by the NHS. This means we should eat five portions of fruit and veg in total every day. One portion is 80 grammes, so we need to eat 400 grammes a day of fruit and veg combined.
While the ideal daily calorie intake varies depending on age and levels of physical activity, generally, the NHS recommends a woman should have 2,000 calories a day and a man 2,500 calories to maintain the same weight.
Importance of meal prep
The best way to ensure you're eating a healthier diet is to prepare your own meals, so you know exactly what's going into them.
Some fear they won't feel like cooking every day, so it might be an idea to set aside one afternoon to prepare several meals for the week. This way, you can store prepared meals in the fridge or freezer, ready to get them out when you need them.
Any perishables that are prepared or opened must be discarded after a maximum of seven days in the fridge. Don't consume any leftovers after that. Some should be even be thrown away before seven days.
When stored properly, frozen foods can remain in good condition for up to six months without suffering freezer burn. To prolong your meals' life, use air-tight, freezer-safe containers and store them in smaller portions, so you don't have to defrost a large batch when you only need a fraction of it.
When to eat
When it comes to good timing for your meals, eat regularly at set times. By planning ahead, you can make sure you're eating something from each of the five main food groups and also your five-a-day fruit and veg portions.
Generally speaking, eat breakfast, lunch and dinner and allow yourself two snacks. This doesn't mean your snacks can be the size of a small meal! Choose something healthy such as fruit, nuts or grains. Listen to your body and when you feel full, stop eating.
Don't eat dinner late at night, as it doesn't give you enough time to burn off the calories before you go to sleep. If you want something, try a small glass of milk, or a cup of herbal or decaffeinated tea. Your largest meal of the day should be lunch, as this gives you more energy between around noon and 3pm.
If you're exercising in combination with healthy eating, dine about 45 minutes after you finish exercising. The body will use the food to replenish low glucose stores, rather than storing it as fat.
Some foods are known as "discretionary foods" because they should only be eaten occasionally. They can include pizza, burgers, alcohol, lollies, biscuits, cakes, fried foods and cordials. If you're really craving something, allow yourself a SMALL portion as a treat from time to time.
Start planning your New Year resolutions now and set achievable goals for yourself, rather than being influenced by family, friends and society as a whole - you're far more likely to succeed!