Most New Year's Resolutions centre on cutting out foods, which can leave you feeling deprived. Focus instead on eating more of the right foods, to keep you feeling full and reduce the urge to binge on unhealthy treats.
Make breakfast a priority
Natural Oat-So-Easy is quick to make, or prepare a big pot of regular oats and keep in the fridge for the week – "delicious when you heat some each day with a little cinnamon," says Cape Town dietitian Karen Protheroe, author of The Lean Aubergine cookbook. Else have a boiled egg on toast: "Hard boil six at the start of the week for good, cheap protein and enjoy on toast," she says. Alternatively, whip up a nutritious, filling smoothie.
Find out how to make the perfect smoothie here.
Pack healthy lunches
Think wholemeal sandwiches with fresh fruit. "And remember, potatoes cooked, cooled and reheated are even healthier and more filling, so they make excellent leftovers for lunch," says Protheroe.
Wholewheat couscous salad is another option: "Make a big portion for the week," she suggests. "Each day, just add different salad ingredients and a protein, such as pesto, avo, tuna, feta or boiled egg."
Eat more veggies and fruits
These are packed with nutrients, low in kilojoules (when you steam or bake them or eat them raw), and high in fibre (especially if you eat them with their skins), helping you to feel full and controlling your weight, says Stellenbosch dietitian Megan Pentz-Kluyts.
Stock the fridge with handy containers of chopped raw veg (carrots, cucumber, bell pepper strips, broccoli florets, rosa tomatoes) and wholesome dips (reduced-fat hummus, low-fat yoghurt and cottage cheese, and sugar-free peanut butter). Also add diced or grated veggies to soups, stews and pizzas to increase your intake in other meals, too.
Snack smarter
Keep fruit handy, along with small bags of trail mix or raw nuts and whole-grain crackers for when you feel peckish. "Popcorn (popped dry or with olive oil), lean biltong, and rye crackers with ricotta or low-fat hummus or tzatziki make tasty snacks," says Joburg dietitian Leanne Kiezer. So do home-made ‘chick nuts’, says Protheroe.
Soak a 375g packet of chickpeas overnight. Drain, pat dry with a paper towel, and spread in a single layer on a baking tray. Bake at 180°C for about 45 minutes, until crisp. "Toss with salt and cayenne pepper while still hot, or let them cool and eat them plain," says Protheroe.
Drink more water
Keep a jug in the fridge and on your desk, adding sliced fresh fruit or cucumber, celery and mint for flavour. It’s easy to confuse thirst for hunger, so have a glass of water before reaching for food.
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