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 well-being 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 our 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 that 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 that 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 you'll have another week of inspiration. Keep coming back to this page to have your best and healthiest January yet.
Next, check out the benefits of exercise on mental health, the best supplements to buy for everything from sleep to skin and gut health, find out what would happen if everyone in the world went vegan and read how stress affects weight gain.
Your healthy January plan
Day 31: comfort food
Celebrate the end of January with healthy comfort food, including our easy butter chicken.
Day 30: Dry January
Find out how alcohol-free beer is better for you – it's lower in calories, but contains health-boosting polyphenols.
Day 29: running
Nail your nutrition to take your running up a notch. Although carbs fuel exercise, avoid high-fibre foods before a run, as they can cause digestive upset.
Day 28: brain health
Here's what to eat to fuel your brain for better mental health, memory and focus. Try walnuts, chia and flaxseed for vegetarian versions of the healthy fats in oily fish.
Day 27: exercise
Don't dismiss walking as part of your workout. Increase your walking speed to live longer – studies suggest it could add 15 years or more to your lifespan.
Day 26: sleep
Turn on all the lights on dark mornings to kick-start your circadian rhythm and feel more awake. Get more useful tips to help you get up early in the morning.
Day 25: fibre
Eat the skin on your baked potato for a fibre boost – most of us aren't getting enough of this macronutrient. Check out all our wholesome high-fibre recipes, like healthy stir-fry beef with sweet potato jackets.
Day 24: stress
Did you know stress can lead to raised blood sugar levels and weight gain? Discover the link between diet and stress, and what you can do about it.
Day 23: exercise
Struggling to stick to an exercise regime? See our expert tips to get things off to a good start.
Day 22: healthy takeaway
Enjoy our lighter, homemade versions of your favourite takeaway dishes, including this healthier barbecue chicken pizza.
Day 21: hydration
How to tell if you're dehydrated, and why it matters. Read on to find out exactly how much much water you should drink a day.
Day 20: sugar
Beat sugar cravings with our nutritionist's tips, such as starting the day with a protein-rich breakfast to help prevent unhealthy cravings throughout the day.
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, to 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 pounds 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 options.
Day 11: feel more energised
Include energy-boosting ingredients and plenty of protein to overcome the start-of-year lull. For a wholesome 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, as 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. 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
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