…IDEAL for making manageable changes this year.

This is going to be the year you eat better and exercise more, right? It seems like every year, every one of us makes the same pledges, only to regress and fall back into our bad old ways once January ends. Then, swimsuit and sundress season rolls around, and wham, bam, we’re all trying to slim down and get healthy all over again, mam. It’s a vicious cycle, isn’t it? 

The key to making healthy lifestyle changes that last is to change one thing at a time. Grand gestures like cutting out entire food groups or tossing all the fattening foods in your fridge and pantry are rarely sustainable. Instead, try these; our 7 health and nutrition goals we can all stick to in 2020, IDEAL for making manageable changes this year.


Cutting out sugary drinks is an ideal goal for anyone who wants to cut calories without a whole lot of effort. Sugary drinks like soda and fruit juice are loaded with empty calories, and they’ve been linked to heart disease, type 2 diabetes, obesity, and other health problems, too. Making this one simple change isn’t that hard, but it could drastically improve the way you look and feel.


This one only applies if your diet allows this, of course. But if it does, try swapping out meat and poultry for fatty fish a couple of times a week. Fish is an amazing source of healthy fats and high-quality protein, but most people don’t eat it nearly often enough. Fatty fish, such as salmon, mackerel and tuna, is loaded with omega-3 fatty acids that can reduce inflammation and lower the risk of chronic diseases like depression, heart disease, and dementia.


If you’re not eating the perfect diet every day (and who is really?) a high-quality multivitamin is the key to filling in any nutritional gaps you’re missing out on. Don’t just grab any old bottle off the shelf at your local store; nutrition isn’t a one size fits all kind of thing. Your nutritional needs differ dramatically based on age, gender, stress levels, and lifestyle, so choose personalized vitamins to help you meet your specific health and fitness goals.


Science is just beginning to discover the important role the gut plays in your overall health. A healthy gut is essential for proper digestion, immune system health, and it can even influence your complexion and moods. Take better care of your gut by including more probiotic foods like yoghurt and sauerkraut in your diet. High fibre foods like fruits, vegetables, and whole grains are also good for the gut; once again, simple changes like this can add up to big results!


Most of us are guilty of leading an always on the go lifestyle, getting by on the minimum amount of sleep we can get away with. Big mistake. Because making proper sleep a priority is so important for your health, both mentally and physically. Not only can a lack of sleep affect your mental and physical performance each day, but it can also disrupt hormone levels and contribute to weight gain. We should all be shooting for six to eight hours of uninterrupted sleep each night.


Though gains and bulking are all the rage, it’s aerobic exercise which is super beneficial for your mental and physical health. It raises endorphin levels to boost your mood, fights stress, depression, and anxiety, and keeps your heart healthy. It’s particularly good for weight loss, too, and that’s what it’s all about here, isn’t it?

That said, you don’t have to drag yourself to the gym each day to get in some good cardio. Turn on some music and dance, take a brisk walk, go swimming, or take the stairs instead of the elevator. Mix things up, make it fun and convenient, and you’ll be far more likely to actually do it.


Extra virgin olive oil is so good for you, and versatile, too, full of heart-healthy monounsaturated fats and powerful antioxidants to reduce inflammation and lower the risk of heart disease and stroke. Make the switch from processed, saturated fats to extra virgin olive oil for an easy, healthy lifestyle change anyone can stick to.

Short on time but looking to keep fit? Then check out our tips on how to stick to your new year’s fitness resolutions when you’re stuck in the office.