Everyone loves a reset and a fresh start, however, time and time again New Years Resolutions seem to turn into jumping onto the latest fad diet. Only to end in people shaming and guilting themselves for not being able to stick to these very unrealistic and often miserable diets.
Bettering ourselves through nutrition is made a lot more sustainable and enjoyable when we focus on what we can add to our lives, as opposed to what we need to take away. Let’s take a look at how to improve nutrition with sustainable eating habits. Gain practical strategies that you can implement into your everyday life with the help of our Dietitians.
Why we struggle to stick to New Years Resolutions?
Unrealistic Expectations
Setting too many goals or being overly restrictive.
Goals are too broad
Broad diet goals may be difficult to achieve because they lack specific, measurable, and attainable steps. A common mistake is to set a goal without breaking it down into smaller, actionable steps. Without a clear plan or timeline, it’s easy to get overwhelmed or lose track, making it harder to stay on course.
Relying on motivation and will-power instead of habits
At the start of the year, many people are motivated by the idea of change, but motivation tends to wane over time. New Year’s enthusiasm often fades, and without consistent habits, it becomes harder to keep going.
All-or-Nothing Mindset
Many people approach their resolutions with an "all or nothing" attitude. If they slip up once, they feel like they've failed entirely, which can lead to giving up altogether. However, progress is often made in small, incremental steps rather than all at once.
Implementing unrealistic strategies
Changes won’t last if they aren’t sustainable
Changes won’t last if they don’t fit into your current routine
Changes won’t last if you don’t enjoy them
Good nutrition should never feel restrictive.
Our Dietitians say eating should be something you enjoy, not just something you “endure” for the sake of weight change or trends. Forcing yourself into rigid diets rules will not be maintainable in the long run. Whether your goal is to boost energy, improve overall health, or establish lasting eating patterns, build habits that fit into your daily routine.
What are Sustainable Eating habits?
Sustainable eating is small, consistent efforts to reach your goals. Make these nourishing changes flexible and enjoyable. Aim to fit these into your daily routine which will far outweigh short stints of big efforts, which is common in fad diets and quick fixes. Sustainable eating supports your overall health, not just short-term weight changes.
How to build Sustainable and nutritious eating Habits
Our Accredited Practising Dietitian, Sarah Chater explains this sustainable eating habits in our ‘Nutritional changes that work” webinar. She includes a bunch of actionable tips to build sustainable eating habits that you can incorporate in your daily life today.
Resources mentioned in this webinar are available to download below.
Focus on what you can add into your diet, not what to cut out
Long-term success to your diet requires flexibility. If things don’t go according to plan, adjust where need be, without any guilt.
What could you add into your diet?
Drink more water
If you find you are low in energy in the mornings, add a quick and portable breakfast
Add protein and fibre-dense snacks during the day
If you find you are uncontrollably ravenous before dinner, add an afternoon snack
Add your favourite vegetables to your meals
Add fruits to snacks and desserts
Download Making Nutritional Changes ideas to focus on what you can add into your diet.
Have you tried mindful eating?
Mindful eating helps to minimise overeating and increase meal satisfaction. Incorporating mindful eating with each meal is another way to build sustainable habits.
Try these 5 ideas for mindful eating during your next meal
1. Slow eating, enjoy each bite.
2. Savouring the taste
3. Minimal distractions (such as TV or phones) and avoid multitasking
4. Focus on your meal and the act of eating.
5. Listen to hunger cues and stop when satisfied.
Download the Hunger-fullness scale for mindful eating
Make it enjoyable
Building sustainable eating habits isn’t about perfection, it’s about making gradual, enjoyable changes that work for you to improve your energy, mental clarity, immune function and so much more. If you want to know more about how to build sustainable and nutritious eating habits, make an appointment with our Dietitians. Dietitians are a reliable source of evidence-based nutrition and provide tailored nutritional support for you to support your goals.
If you are unsure about what to expect from a Dietetic appointment, we have handy article explaining it all – check out Why see a Dietitian?
To make an appointment, click here