19/01/2026
Hunger is simple but our relationship with food is complex. A drive and an instinct. Our relationship with food extends beyond our stomachs and a need to eat to nourish our bodies for survival. Eating is uniquely coloured by the environment, society and the genes of an individual, with preferences and needs framed by the context of their lives. For two decades I have been writing about people's relationship with food, and all the reasons we eat... influenced by internal and external factors.
This time of year, new year, many people are re-evaluating their eating habits and trying to get themselves "back on track".
Great … and they will need more than willpower. They will need a strategy, conviction, routine and motivators.
For those of you wanting to improve your eating in the new year, here are 5 things to consider.
1. Define simply for yourself why it is a good idea and why effort is worth your while. What's in it for you? We eat for all sorts of reasons, not just fuel and nutrients. I always feel better when I eat healthy, and prevention is better than cure... Nutrition status affects every part of you from your mood to your energy, your sleep to your concentration and focus, your health. Psst: Make sure you keep any healthy food tasting great, and you remind yourself "why it’s worth it" to eat well regularly.
2. Plan and Keep your plan simple. The easier it is to stick to a plan, the more likely you are to follow through. Elaborate, complicated or overly restrictive options don't work. Neither does leaving decision making for what to eat until you are driving home from work. I like the "stick to it" diet. Make any changes easy to stick to.
I have a dinner rhyme that helps me plan dinners, for breakfast -I have two healthy options I rotate and I have three healthy lunch options I rotate. I shop twice a week for ingredients - taking care of 3 nights worth of dinner planning each time, and topping up breakfast and lunch basics.
3. Create a few foundational habits. Three good habits to start with:
i.Time restricted eating: leave a good 12 hour window between dinner and breakfast (if you have dinner at 6pm, have breakfast at 7am).
ii. Eat 2 cups of vegetables and/or salads a day everyday. You can buy ready cut salads for convenience - make it easy. (Don’t just focus on cutting things out or achieving the perfect macros. Adding this step will give you the fibre you need, and the antioxidants, nutrients and phytonutrients you need, and it will also improve bowel function, fullness, your microbiome and help with detoxing).
iii. Buy and Eat whole real foods (organic if possible) and avoid processed and refined carbohydrates, meat and fats.
4. Personalise it, know your numbers. Get basic tests done and make sure if you have any deficiencies or imbalances that you get what you need to correct them. Ask for support.
5. Shop well fed with a list. Say "no" once at the shop to j***y options and save yourself from having to say no multiple times in your house. Don't sabotage yourself by having unhealthy food in the house, especially not on display. If you do have treats at home, hide them and definitely don’t buy them in bulk.
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