Most New Year’s resolutions fail because, well, they’re just no fun. But this list of healthy eating goals will deliver so much flavour, it’ll be easy to keep them up all year long.
We’ve all made vows to eat better when the new year rolls around, but few of us manage to succeed. Why? Because ‘healthy eating’ is all too often associated with restriction and deprivation.
“Healthy eating only works if it’s enjoyable, not something you dread or force yourself to do,” says clinical nutritionist Brooke Kelly. “Life’s too short to be blending kale smoothies every morning if you hate them, or picking at plain lettuce because it ‘should’ be good for you.”
Eating well can be enjoyable, and we’ve got the resolutions to prove it. Add some of these to your list of goals this year.
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1. Embrace the umami
Umami is that unmistakable savoury element that makes foods like miso soup and tomato-rich pasta sauces taste so good. The best news is, many umami-rich foods are also good for you.
“Umami-rich foods add savoury depth and nutritional value,” Kelly says. “Mushrooms (vitamin D), miso (probiotics), anchovies (healthy fats) or a sprinkle of aged parmesan (calcium and protein) make meals satisfying without relying heavily on salt, sugar or cream. You don’t need much, but they make food feel ‘complete’.”
Melt chopped anchovies into a pasta sauce for extra oomph without added salt, try moreish miso-glazed salmon, or roast mushrooms with garlic and herbs as a tasty side for chicken.
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2. Believe in the bowl
Bowls are one of the easiest ways to pack loads of different nutrients into one simple dish.
“I love bowls because they encourage variety, and eating a wider range of foods is linked to better gut health and overall nutrient intake,” Kelly says. “From a nutrition point of view, bowls are actually such a practical way to eat. They make it really easy to get a mix of nutrients into one meal without needing to plan or cook anything complicated. It’s simple, flexible, and actually works for real life, which is always the goal.
“I genuinely live and die by a bowl of leftovers and random fridge bits during busy work days, and if you follow my Instagram, this will not surprise you at all. When I build a bowl, I use a very loose formula: one protein, one carb, one to two healthy fats and lots of fibre.”
For protein, Kelly suggests a palm-sized serve of chicken, fish, eggs, tofu or lentils. For carbs, think grains like brown rice, quinoa or farro; or starchy veg like sweet potato. Add a mix of raw and cooked vegies to take care of the fibre, then for healthy fats, try olive oil, tahini, avocado, nuts or seeds.
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3. Join the probiotic party
We’ve all heard of probiotics, but what are they actually for?
“Much like a fingerprint, we each have a unique gut microbiome shaped by our lifestyle, environment, stress levels and, most importantly, our diet,” Kelly says. “Probiotics are live microorganisms that help support a healthy balance of this ecosystem. Regularly including probiotic-rich foods like miso, yoghurt, sauerkraut, kimchi, kefir or tempeh may help support digestion, reduce bloating and strengthen immune function.”
It’s easy to grab a yoghurt as an easy breakfast, but our favourite way to go pro is to keep a tub of kimchi in the fridge. Stir it through salads or rice bowls, add it to a toastie, mix it through eggs or add it to a burger – you’ll love the gently spicy, zingy flavour that it brings.
4. Fall in love with ‘accidentally healthy’ cuisines
Traditional, homestyle dishes from Japan, the Middle East and the Mediterranean are popular because they taste so good, but many also happen to be pretty darn good for you.
“These are built around whole foods, plenty of vegetables, legumes, seafood, herbs, spices and good-quality fats,” Kelly says. “The Mediterranean diet, in particular, has strong evidence behind it for heart health and longevity. Japanese-style eating tends to emphasise portion awareness, fermented foods and seafood; while Middle Eastern cuisines do incredible things with legumes, grains, olive oil and spices.
“What we can really learn from these cuisines is less about copying recipes and more about adopting the principles behind them: cooking with whole ingredients, using plants generously, relying on herbs and spices for flavour, and enjoying food in a way that feels satisfying rather than restrictive.”
Exploring a wider range of cuisines also exposes you to foods you might not normally eat, which naturally increases the diversity of your diet. “And that’s one of the biggest wins for overall health,” Kelly says.
Make it your 2026 mission to take your tastebuds on a new trip every week. Search our site for a huge range of recipes from Japan, Greece, Italy, the Middle East and more.
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5. Try the Rainbow Challenge
Speaking of dietary diversity, this is a great way to challenge yourself to eat more nutrient-and fibre-rich fruit and veg. Make a game of aiming to eat as many different-coloured plant foods as possible each week. From vibrantly purple beetroot on a burger to deep orange sweet potato or pumpkin roasted to perfection, there’s a whole world of veg out there to explore. And as seasons change, you’ll find new, juicy fruits ripe for enjoyment, too. Right now, bright berries and luscious stone fruits are at their peak.
“Different colours signal different phytonutrients [natural plant compounds that offer health benefits], antioxidants and vitamins, so by aiming for a rainbow, you’re boosting nutrient intake across the board,” Kelly explains.
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6. Become a sauce boss
A simple homemade sauce can transform any meal from so-so to soooo good. We’ve got dozens of sauce and dressing recipes, from green goddess and chimichurri to salsa verde and harissa.
“These sauces make simple grilled proteins and vegetables exciting, so you actually want to eat them – which is half the battle when it comes to healthy eating,” Kelly says. “They also tend to be nutrient-rich, thanks to ingredients like herbs, spices, garlic, nuts, olive oil; and can add lots of flavour without relying on heavy creams, excess sugar or loads of salt.”
But not all sauces are created equal. Highly processed sauces like store-bought tomato or barbecue sauces and creamy dressings can quickly derail those healthy eating goals.
“They often hide sugars, refined oils and preservatives, turning an otherwise balanced plate into something far less balanced,” Kelly warns. “Swapping for homemade, wholefood-based versions keeps meals satisfying and, honestly, far tastier.”
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7. Make friends with companion foods
These are foods that, when eaten together, actually help your body to absorb more nutrients. The fact that they also often make great flavour combinations just happens to be a happy coincidence.
“It’s one of those little nutrition hacks that doesn’t require extra work; just a bit of awareness,” Kelly says. “For example, vitamin C-rich foods like tomatoes, capsicum or citrus enhance the absorption of iron from plant or animal sources, so pairing tomatoes with steak or lentils with lemon juice is a simple win.”
Fat-soluble vitamins (A, D, E and K) need fat to be absorbed properly, so here Kelly suggests adding avocado to a salad or a drizzle of olive oil on some sweet potato or carrot to help your body soak up the most nutrients. She also suggests opting for whole-fat milk over low-fat, as the fat helps your body absorb the vitamin A naturally found in dairy.
“Even squeezing a little lemon juice over greens not only adds flavour, it helps your body absorb more calcium and iron,” Kelly says. “These small pairings can make a meaningful difference to nutrient absorption while keeping meals vibrant and satisfying.”
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8. Follow the ‘Actually Like It’ rule
This is the easiest resolution of all to stick to. Healthy eating should be about enjoyment, not punishment. So if you hate kale, don’t eat it.
“We often complicate healthy eating and think we need all these ‘superfoods’, when really, it’s about going back to basics: eating seasonally, choosing whole foods and enjoying what you desire in balance,” Kelly says. “So have a glass of vino with your pasta and salad – it’s all part of it.”
The secret to sticking to those healthy eating goals is simply finding foods that taste good and make you feel good – that way you’ll actually want to eat them consistently.
“When food is enjoyable, you’re far more likely to stick with it long-term, and that’s really what healthy eating is about – consistency, pleasure and nourishing your body without turning it into a chore,” Kelly says.
“Healthy eating should feel like living well, not living ‘perfectly’ or punishing yourself. Focus on what you genuinely love, enjoy it, and the rest naturally falls into place.”
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