Transform Your Nutrition with Small Changes: A Guide to Sustainable Health and Wellness

Navigating Nutrition During the Festive Season: Small Changes, Big Impact

The holiday season for some can often be a time for dietary anxiety, where many people oscillate between indulgence and guilt. However, this year, it’s time to approach nutrition differently – with compassion, mindfulness, and a focus on small changes.

The traditional approach of New Year’s resolutions and drastic dietary overhauls is fundamentally flawed and one we aren’t about. These grand, sweeping declarations typically lead to:

increased mental stress
feelings of failure when unrealistic goals aren’t met
potential disordered eating patterns
negative self-talk and reduced self-esteem

Instead of a complete dietary revolution and beating yourself up we encourage a focus on small and achievable modifications:

Hydration Boost:

Drink water before meals to help control hunger and promote digestion. Keeping hydrated is essential, especially during the festive season when alcohol consumption may increase.
Add an extra glass of water between alcoholic drinks where you can and start the day with either a glass of water or a green tea

Balanced Plate Approach

Include a small serving of vegetables with each main meal. This is easily done when you are eating out or at a family dinner. This will increase your fiber content which will help control hunger, keep you full and limit the over indulging.
Try and have a protein with every meal. Protein is the most filling macronutrient, helping to keep you satisfied for longer periods. This can be particularly beneficial during the holidays when temptations abound. By including protein-rich foods in your meals, you can curb cravings and reduce the likelihood of overeating on high-calorie treats

Movement

Instead of setting big fitness and exercise goals start with movement goals. This could be a step goal, trying new outdoor activities or join a social sport team. There is many different ways to start increasing your daily movement

Take short walks after meals
Set yourself a weekly step goal
Find activities you enjoy that don’t feel like exercise
Find a group fitness gym so you don’t need to think about your exercise

Remove the rigid “good” and “bad” food mentality

All food is fuel, some provide lots of nutritional benefit with vitamins, minerals, protein etc while other food doesn’t provide as many vitamins but are “soul” foods and things you enjoy. The key is balance and not removing all “bad foods” (this is what I call soul food). Everyday aim for your nutrition to consist of 70% good nutrition (gold standard what everyone labels as “healthy” and 30% of soul nutrition

Approaching food this way will have better long-term nutritional choices and will enhance your mental well-being

Remember, The holidays are about connection, joy, and celebration. Your worth isn’t determined by your dietary perfection but by your ability to enjoy life’s moments.

Set small, consistent goals that will infinitely be more powerful than extreme, unsustainable resolutions. Embrace imperfection, enjoy your food, and prioritize your overall well-being

If you need an extra boost head over to Bodhi and Co (www.bodhiandco.com.au or bodhiandco_ Instagram) to get a free accountability ebook to kickstart your wellness goals this year.