It’s about this time of year when the search term for the word ‘diet’ peaks on Google Trends.

When as a result of excess indulgence, we all feel the desperate need to overhaul our diet and exercise regime, in a bid to start afresh!

What usually follows is a whole host of dietary restrictions dressed up as the latest celebrity fad or sensational new diet.

The number one question we are asked at this time of year (well, actually all year round) is: What shouldn’t I be eating? What foods should I avoid? Our answer is always, NOTHING.

No food is banned; there is no such thing as good or bad food.

Instead, we like to spin it on its head and focus on encouraging the foods and healthy behaviours you should ‘include’.

1. Self-Compassion

We would all benefit from being a lot kinder to ourselves. So what if you indulged at Christmas? You’re only human after all, and no doubt that Christmas dinner with all the trimmings tasted so good.

We meet lots of people who want to start the New Year ‘restricting’ and setting unrealistic goals in the gym, all of which places an unnecessary amount of pressure on an already stressed body and mind.

It could almost be considered sadistic in nature that people need or want to feel uncomfortable or deprived to feel as though they are achieving something. You don’t. You can be healthy without these rules and restrictions, and it starts with giving yourself a break.

Our recommendation

Allow yourself to enjoy Christmas without feelings of guilt,t and then think about healthy inclusions rather than avoidance. It could be the difference between a bad and good start to your New Year.

2. Include more vegetables and fruits

We all know that we should be eating our ‘5-A-Day’, but according to the National Diet and Nutrition Survey (NDNS), only 27% of adults aged between 19-64 years achieve this recommendation.

If we start to include more fruits and vegetables it will help us to meet our needs for many micronutrients (vitamins, minerals and antioxidants) and fibre, which provide a whole host of physiological benefits such as; immune support, healthy digestion and improved mood, as well as help to reduce your risk of long-term conditions such as diabetes, heart disease and cancer.

Our recommendation

Aim to fill at least ½ your plate at each meal with a variety of different fruits or vegetables.

3. Include protein

Most of us have an inkling that protein (from meat, fish, eggs, dairy, beans and lentils) is good for us, but despite this, many of us still either consume too little, too much or consume it in the wrong way.

The Western diet lends itself to a top-heavy intake of protein, with the biggest serve usually within our evening meal.

However, research has shown that spreading your intake of protein out over all meals has a better effect in terms of muscle protein synthesis (i.e. preserving/building muscle tissue).

Protein also helps us to control our appetite and, therefore, subsequent total food consumption, as well as helping to keep our metabolism optimal.

Our recommendation

Include a source of protein with each meal and snack throughout the day. At meals, ¼ of the plate should be lean meat, fish, tofu or lentils, and for snacks, choose Greek yoghurts, quark, cottage cheese or milk.