New year, healthier you: 9 tips to stick to a healthy diet

Menopause can be a challenge. Your body is changing, your energy is shifting and your moods are all over the place. It’s easy to take comfort in food when things are stressful. The new year may feel like a fresh start: the perfect time to begin paying more attention to what you eat. How do you kickstart healthy eating habits without becoming completely overwhelmed or giving up when the results are not immediate?  

These nine tips will help you turn your New Year’s resolutions into sustainable habits instead of temporary accomplishments. 

1. What is your reason for wanting to eat healthier?

Maintaining a healthy diet requires discipline. The clearer your motivation, the easier it will be to commit to healthy eating. Why is it important to you to make healthy food choices? Maybe you want to feel fitter, balance your hormones or get rid of hot flashes so that you feel your best and enjoy life more. Try to remind yourself of this when you're struggling. It can also be helpful to visualise the 'new' you. Have a clear picture in your mind of where you are heading and what you want. 

2. Focus on trying to change one or two habits

No one can overhaul their eating habits overnight. Don't try to change your entire lifestyle at once. What is most important to you? Focus on one or two concrete goals to work on. For example: ‘I want to eat two servings of vegetables a day', 'I want to eat a handful of nuts instead of eating granola bars at snack time' or 'I want to quit drinking coffee after noon'. Starting small is easier than doing it all at once. When the first change becomes second nature, you can move on to the next healthy habit you'd like to develop.  

3. Don't be discouraged if the results are not immediate

Healthy eating is about long-term sustainable changes, not quick fixes. It may take a while before you feel fitter or notice that you sleep better. Remember, every healthy choice you make contributes to your goal. 

4. Share your journey with others

Sharing your journey with others can provide support. Switching to a healthy diet doesn't have to be a solo mission. Get your partner or children involved, or ask friends or colleagues to encourage you. Feel like throwing in the towel? This is when encouragement is needed the most! 

5. Be flexible

There's no such thing as the perfect day when it comes to nutrition. Do you feel like you’ve slipped up? Don't use a temporary setback as an excuse to give up. Focus on the positive and pick up where you left off. Being flexible will ensure that your healthy habits remain achievable, even during busy or stressful times. This also means you can make exceptions and still enjoy occasional treats. 

Follow the 80-20 rule: 80% healthy, unprocessed foods, 20% indulgences. This helps you enjoy food without feeling deprived or risking bingeing.

6. Plan your meals smartly

Planning meals ahead of time is half the battle in sticking to a diet. When you plan your meals, you are less likely to make impulsive food decisions. It also saves time and effort. Make a meal plan and go grocery shopping once a week. This helps to avoid unhealthy last-minute choices. If you’re really busy, try prepping some of your meals. Make big recipes at once to freeze or save for use later. Also make sure you stock up on healthy basic food items, such as wholemeal pasta, frozen vegetables and fruit, nuts, olive oil, oatmeal and canned tuna or sardines. 

7. Find healthy alternatives

If you are craving something sweet, opt for a healthier option like stuffed dates with peanut butter, a small piece of dark chocolate or sugar-free banana bread. Make sure you have healthy alternatives at home at all times. Looking for a coffee substitute? Chicory coffee tastes like coffee but is made of roasted chicory root, which is naturally caffeine free. 

8. Practise mindful eating

Eat consciously and use your senses to actually enjoy your food, without being distracted by work, TV or your phone. If you eat slowly, you will feel full faster. Take time to chew. The better you chew, the better your digestion. 

9. Know what your body needs

During menopause, your body changes: your metabolism slows down and your hormones can fluctuate dramatically causing symptoms. It is important to adjust your diet accordingly. The most important nutrients during this stage of life are: 

• Protein: Protein increases muscle mass. Muscle mass declines during menopause, so you want to eat foods that build muscle. Opt for protein-rich foods, such as fish, chicken, eggs, legumes and nuts.  
• Healthy fats: Omega-3 fatty acids support hormonal health. Foods high in omega-3 include salmon, avocado, walnuts and flaxseed. 
• Fibre: Fibre keeps the digestive system healthy and helps regulate blood sugar levels. Fibre-rich foods include vegetables, fruit, whole grains, nuts and seeds.  
• Calcium, magnesium and Vitamin D: Calcium, magnesium and Vitamin D help keep your bones strong. Incorporate full-fat dairy products such as yoghurt or quark, eggs, green leafy vegetables and nuts into your diet. 

It can be difficult to unlearn old, comfortable habits. Building new habits is equally hard. For some it's easier than others. Some studies found that it takes 21 days to form a habit, but experts say that it might take some people longer. The main thing is to give yourself time and don’t be too hard on yourself.