New year, new you: try these 7 small daily steps to a healthier diet

The American writer and philosopher Will Durant wrote, “Excellence is not an act, but a habit.”

When it comes to cultivating and maintaining a healthy diet, these words ring truer than true. How often have you tried to start a new diet or follow the latest fads, just to lose motivation a few days later?

Eating well is a choice you make over and over again. Every day you get up and try again, until it becomes second nature. Try our seven steps for seven days of healthy eating, and watch the weeks turn to months and then years of healthy eating.

Monday – sneak an extra plant food into your day

Today, all you have to do is add another fruit or vegetable to a meal.

For example, add a side of vegetables like spinach, zucchini or broccoli to your dinner. Have a fresh seasonal fruit like apples, naartjies, peaches or papaya as a delicious snack. Or replace some of the meat in your meal with legumes, like beans, chickpeas and lentils. Can anyone say meat-free Mexican Monday?

Tuesday – replace a refined grain with fibre, fibre, fibre

This Tuesday, choose a minimally processed grain that is higher in fibre.

Processed food isn’t always unhealthy, but those that are highly processed, for example cakes, biscuits and pies, often contain high levels of salt, sugar and fat. Whole, minimally processed food is closer to its natural form and contains more nutrients and fibre, for example wholegrains like oats, brown rice, barley and quinoa.

Today, all you need to do is replace a refined starch, such as white rice or white bread, with a healthy alternative like brown rice, another wholegrain or whole-wheat bread.

Wednesday – size matters. Be mindful of your portions

This watchful Wednesday, focus fully on every meal you eat and notice when you are comfortably full. Eat only when you are hungry and be mindful of everything you put in your mouth.

• Also read: 5 ways to stave off mindless or emotional eating

Fun fact: Elderly residents of the Japanese island of Okinawa have adopted the hara hachi bu philosophy where they stop eating when they are 80% full. It’s no wonder then that many Okinawans live to at least 100 years old.

Thursday – replace salty food with a healthier option

Thursday is not a salty day. Read your food labels and choose the foods that contain less salt.

For example, replace crisps and biltong with raw nuts and seeds, wholewheat crackers or a sliced fresh apple with sugar- and salt-free peanut butter. Choose fresh, less processed foods and preferably those with less than 120 mg of sodium per 100 g.

Friday – choose healthy proteins over processed meat

Friday is fresh protein day! Replace a processed meat in your diet with a healthy protein. Processed meat includes cold meats like salami and ham, sausages like frankfurters and viennas, as well as biltong.

Today, choose proteins that have not gone through so many processes before it landed on your plate, for example eggs, fish, seafood, skinless chicken, tofu and beans. You could, for example, replace ham with tuna on a sandwich.

Saturday – swop a sugary drink for a healthier option, like water

Saturdays are for chilling and saying yes to healthy drinks. Water is always your best bet, but you can also replace sugary drinks with plain sparkling water infused with fresh fruit or herbs. Love your coffee? Order a short skinny cappuccino or cortado instead of a latte or large cappuccino, and skip adding sugar.

Sunday – cook with a healthy fat like olive or canola oil

Sunday is fun day, but remember to replace butter or coconut oil with healthy fats like olive or canola oil. For a spicy flavoursome alternative, try a dash of chilli-infused oil on salads or in cooking.

And there you have it! Seven days, seven new healthy habits to get you on your way to a healthier you.

• Looking for a quick switch for your favourite ingredients? Read how to transform your favourite dishes into healthy meals.

Visit Vitality at Home for more top nutrition advice. Get healthy. Eat well. Get rewarded.