It’s the start of a new year, and like many, you might be setting goals to improve your health. Picture this: You’re sitting at your dining table, sipping on your morning tea, scrolling through your New Year’s resolution list. Maybe it says, “Eat healthier,” or “Incorporate more vegetables into meals.” It all sounds great—until you’re staring at a bowl of salad for lunch, wishing it were a burger. Sound familiar?
Eating healthier doesn’t have to feel boring or restrictive. In fact, there are simple, science-backed ways to make your meals more enjoyable while still aligning with your goals. These small adjustments, often called “behavioural nudges,” can make all the difference in helping you stick to your resolutions.
Here are four easy strategies to help you eat better in 2025—without sacrificing taste or satisfaction.
1. Make Healthy Foods Sound Delicious
Let’s be honest: “low-fat,” “low-sodium,” or “sugar-free” labels don’t exactly scream “yummy.” They might even make the food feel less appealing. Instead, focus on describing your meals in a way that excites your taste buds.
For example:
Instead of saying, “I’m eating plain roasted chicken and broccoli,” say, “I’m having tender, herb-seasoned chicken with crispy, roasted broccoli.”
Swap “vegetable soup” for “slow-roasted tomato soup with a hint of basil.”
By using indulgent, mouth-watering language, you can trick your brain into enjoying healthy meals even more. So next time you’re cooking or meal prepping, think about how you’d describe it on a restaurant menu—it might just make it taste better!
2. Sneak More Plants into Your Meals
If you’re someone who can’t imagine giving up meat entirely, don’t worry—you don’t have to. Instead, try “hiding” plant-based ingredients in your favourite dishes.
For example:
Add finely chopped mushrooms or courgettes to your spaghetti Bolognese.
Mix shredded carrots or lentils into minced beef for burgers or tacos.
Toss some spinach into your omelette or pasta sauce.
These small additions boost your meals with extra nutrients and fibre without drastically changing the taste. It’s a win-win: You’re eating more plants while still enjoying the foods you love.
3. Make Your Meals Look Beautiful
We eat with our eyes first, so why not make your meals visually appealing? Bright colours, varied textures, and small garnishes can make even simple dishes feel fancy and exciting.
Here’s how you can level up your plate:
Add colourful vegetables like red peppers, orange carrots, or purple cabbage to your meals.
Sprinkle some toasted seeds or nuts on top of salads for a satisfying crunch.
Use garnishes like fresh herbs, edible flowers, or a drizzle of high-quality olive oil.
Imagine serving yourself a vibrant rainbow salad instead of a plain bowl of greens. Which one sounds more appetising?
4. Create a Calm Eating Environment
Ever noticed how quickly you eat when you’re rushed or stressed? Eating too fast not only robs you of enjoying your food but can also lead to overeating. One way to slow down and make better food choices is to set a calming atmosphere during meals.
Try this:
Play soothing background music, like gentle acoustic guitar or nature sounds.
Sit at a clutter-free table instead of eating in front of the TV.
Take a deep breath before your first bite to signal your brain to relax.
These small changes can help you savour your meals, eat more mindfully, and even reduce your portion sizes without feeling deprived.
Eat Healthier, Start Your Year Strong
This year, let’s move away from restrictive diets and focus on making small, sustainable changes that work for you. Whether it’s using more descriptive language for your meals, sneaking in extra vegetables, or creating a calming mealtime vibe, these nudges are easy to implement and can make a big impact on your health.
So, the next time you sit down to plan your meals or cook dinner, think about one small change you can try. Remember: Progress doesn’t have to be perfect—it just has to start.
Ready to take your health goals to the next level? Schedule a free consultation with a health coach today and get personalised advice to make 2025 your healthiest year yet!
References:
Precision Nutrition. (n.d.). Behavioral “nudges” worth using with your clients.
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