Healthy January: one day at a time
Follow along with our healthy January plan, one day at a time. You'll pick up new habits, recipes and wellbeing tips as we go
For many of us, January marks a time of change. We use the beginning of the year to leave behind what doesn't serve us and kick-start shiny new habits. Whether that's losing a certain amount of weight, eating more or less of certain foods, kicking the caffeine or giving up smoking – the resolutions are endless.
However, we often set goals which are too demanding. This leaves us feeling overwhelmed by what seems like an impossible task and, eventually, we may give up on our resolutions all together.
Not this year. We created our 'One day at a time' healthy January plan so that you can make small, doable changes every day. From eating more plant foods and choosing meals which nourish your gut, to batch cooking, taking vitamin D supplements and improving your sleep. You'll find expert tips and delicious recipes to keep you on track. Every week, we'll update the plan here so that you've got another week of inspiration, so keep coming back to this page to have your best, healthiest January yet.
Next, check out the benefits of exercise on mental health, the best supplements to buy for everything from sleep, skin and gut health, find out what would happen if everyone in the world went vegan and read up on how stress affects weight gain.
Your healthy January plan
Day 19: gut health
Choose from our gut-friendly recipes to support your digestion. You'll find lots of fermented foods, like kimchi and yogurt, which support digestive health.
Day 18: energy drinks
Sugary, caffeinated energy drinks tend to be diuretic (they make you wee) so avoid after exercise. Our expert nutritionist explains why energy drinks are bad for you.
Day 17: cholesterol
Do you know your cholesterol levels? Find out the best foods for a healthy heart – some of them might surprise you.
Day 16: protein
Protein isn't just for body builders: as we get older it helps us maintain muscle and strength. Discover how much your body needs.
Day 15: Vegan meat
Watch out for vegan 'meat' : it's not as healthy for you (or the planet) as you might think.
Day 14: eat well
Inspire yourself with our top 20 favourite healthy recipes, you'll love this comforting Thai-style noodle soup with prawns and chilli.
Day 13: weight loss
Discover how to tackle stubborn belly fat with our simple tips. Try yoga – stress has been found to add lbs to your waistline.
Day 12: get enough vitamin D
Find out why you probably need a vitamin D supplement in order to stay healthy all winter and read our review of the best rated.
Day 11: feel more energised
Include energy-boosting ingredients and plenty of protein to overcome the start-of-year lull. For a healthy lunch, try these healthy chicken burritos.
Day 10: sleep
Read our expert tips and make this the year you finally start sleeping better. First up, get out in the daylight, you'll notice the benefit when your head hits the pillow.
Day 9: 30 plant foods
Eat 30 plant foods a week for a healthier gut – find out more in Tim Spector's helpful guide.
Day 8: achieve weight loss
Shift a few pounds by avoiding these 11 common weight loss mistakes. In fact, don't weigh yourself – judge results by how you feel.
Day 7: say no to ultra processed foods
Discover the 10 worst ultra-processed foods to ditch from your diet. Bread is a good place to start – try to buy the best you can; mass-produced bread is often ultra-processed.
Day 6: cut down on sugar
Get support for cutting down on sugar with these expert tips. Here's one tip, watch out for sauces which often contain hidden sugar.
Day 5: batch cooking
Get ahead for the week by batch cooking some nourishing dishes like this hearty five-bean chilli.
Day 4: Veganuary
The more plant foods you eat this Veganuary, the more nutrient-rich your diet is likely to be. So serve up a whole lot of plant-based goodness with our healthy vegan meals, including chickpea, coconut & broccoli stew.
Day 3: Cook more meals
Nourish yourself with wholesome but speedy meals using our quick and healthy recipes. Our filling prawn fried rice is ready in 30 mins and low in calories.
Day 2: mindful eating
Practice mindful eating to benefit your health – it's been shown to regulate your appetite and improve digestion.
Day 1: Dry January
Lose weight and feel great taking part in Dry January, one benefit is improved sleep.
Next try...
Why mindful eating is important for families
Healthy recipes for weight loss
Best vegan protein sources
Healthy freezable recipes
50 easy ways to lose weight
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
