Nourish your new year
The winter chill is officially here and with it comes the familiar urge to hibernate and gorge on comfort food. But the icy depths of the season don’t need to freeze your ambitions for a healthy new year.
So, this year, why not swap ‘new year, new you’ with the mantra: ‘new year, nourished you’. There’s no need to make unrealistic nutrition goals in 2026. Having a healthy, balanced diet is all about sustainable habits you can keep – whether that’s cutting back on certain food groups, or trying to incorporate more fruit and vegetables into your daily life.
However, if you’re feeling the tug of cravings and trying to eat more nutritiously in 2026, we’ve gathered five practical tips to help you achieve your goals; from comfort foods to smart snacking and hydration, they are tailored to fit real life: from busy schedules to cold mornings and everything in between.
1. Find comfort in healthy, nourishing foods
When the days are short and the nights are long, comfort food calls, but it doesn’t need to be unhealthy.
“In fact, the meals that leave you feeling truly satisfied are usually the ones that feel cosy and grounding but still give you the nourishment you need to feel and live better,” says Sasha Watkins, Head of Health at Mindful Chef, a Vitality partner.
Build a ’complete’ plate of...
- Quality protein
- Fibre-rich wholegrains or vegetables
- Plant diversity
- Healthy fats
2. Stick to the seasons
Seasonal eating isn’t just a foodie trend, it’s a gut-friendly, planet-friendly way to eat.
“When food is harvested at the right time of year, they not only taste better but also contain higher levels of key nutrients for health, including vitamins, minerals and beneficial plant compounds, such as polyphenols and antioxidants,” says Dr Emma Astaire, trained doctor and registered associate nutritionist at Vitality partner itsu.
“As soon as vegetables and fruits are picked, their nutrient levels begin to decline. So, choosing seasonal and locally grown produce means less time spent in transit and storage and therefore a higher nutrient content on your plate,” Astaire adds.
Seasonal eating also supports gut health by encouraging a more varied diet.
Our gut bacteria thrive on different types of plant fibres and phytonutrients and research shows that plant diversity in the diet is associated with greater gut microbial diversity.
Ultimately, a more diverse gut microbiome is linked to improved gut function and broader health benefits.
Seasonal heroes to try
Jerusalem artichokes, leeks, cabbage, kale, carrots and beetroot are naturally rich in fibre – especially the prebiotic fibres that feed your gut microbes.
Roast them, blend them into soups or toss them into warm salads for a boost of flavour and gut health.
Enjoy itsu as part of your Active Rewards
Vitality Plus members can try the new Vitality glass noodle’bowl or any other freshly-made main meal* on us when they hit a 4-week Streak.
Turn to the My Vitality page for more details about the new Vitality’bowl.
*Includes any main meal from Sushi & salads, Rice'bowls & rice’box salads, Noodle’bowls, Gyoza & bao and Soups. Valid at any itsu restaurant, excludes delivery orders and products sold outside of itsu restaurants.
2. Stick to the seasons
Seasonal eating isn’t just a foodie trend, it’s a gut-friendly, planet-friendly way to eat.
“When food is harvested at the right time of year, they not only taste better but also contain higher levels of key nutrients for health including vitamins, minerals and beneficial plant compounds, such as polyphenols and antioxidants,” says Dr Emma Astaire, trained doctor and registered associate nutritionist at Vitality partner itsu.
“As soon as vegetables and fruits are picked, their nutrient levels begin to decline. So, choosing seasonal and locally grown produce means less time spent in transit and storage and therefore a higher nutrient content on your plate,” Astaire adds.
Seasonal eating also supports gut health by encouraging a more varied diet.
Our gut bacteria thrive on different types of plant fibres and phytonutrients and research shows that plant diversity in the diet is associated with greater gut microbial diversity.
Ultimately, a more diverse gut microbiome is linked to improved gut function and broader health benefits.
Seasonal heroes to try
Jerusalem artichokes, leeks, cabbage, kale, carrots and beetroot are naturally rich in fibre – especially the prebiotic fibres that feed your gut microbes.
Roast them, blend them into soups or toss them into warm salads for a boost of flavour and gut health.
3. For the busier weeks ahead
The winter months can feel like a marathon. But there’s a secret weapon that can help you get through this time of year: food subscription boxes.
“Subscription boxes are a great way to stay on track with your health goals because they build a simple, reliable routine around nutritious eating,” explains Watson.
For time-poor consumers, planning meals ahead, shopping for good ingredients and making decisions to please everyone’s tummies can be exhausting. But when those steps are taken care of for you, staying consistent becomes far easier.
Subscription boxes like Mindful Chef take the effort off your plate by planning your meals, portioning ingredients and serving up simple recipes. So, eating well feels more manageable.
“Everything you need for a nourishing dinner is portioned and ready, which makes it less tempting to fall back on takeaways or unhealthy processed options,” adds Watkins.
In each box, members get quality whole foods, diverse plants and balanced recipes delivered regularly, making it something you can maintain throughout the year – not just during a January reset.
Get £5 or £10 off, depending on your plan, your Mindful Chef delivery when you earn 12 activity points each week.
You can choose from fresh recipe boxes or anything from the Ready to Go range.
To get your discount, you’ll need to have spent at least £45. A delivery fee and terms and conditions apply. Delivery restrictions apply.
4. Snack smart
Snacking can easily lead to choosing high-calorie options, but with the right choices, it’s an opportunity to nourish your body and help you feel fuller for longer.
“I aim for a balanced snack that contains carbohydrates for energy, flavour for satisfaction, plus fibre and protein to help keep me feeling full,” explains Astaire.
Why not try Astaires’ go-to snack ideas?
- Wholewheat toast with nut butter and banana
- Rye crackers with hummus, cheddar and raw veg or kimchi
- Plain kefir or Greek yoghurt with fruit, oats and seeds
Research shows that both fibre and protein are associated with increased satiety, so you stay fuller for longer. And remember snacks should satisfy you, not leave you reaching for more.
5. Hydration matters (even when it’s cold)
It’s easy to forget about hydration when the temperature drops, but your body still needs just as much fluid. Cold weather and central heating can dry you out more than you realise, so it’s surprisingly easy to let hydration slip through your mittens in winter.
Watkins explains: “We tend to drink less water in the colder months because our natural thirst cues drop. When you’re not hot or sweating, your brain simply doesn’t nudge you to drink in the same way – even though your body still needs just as much fluid.”
Keeping a bottle of water on your desk or in your bag can be a simple nudge to keep sipping throughout the day.
Hydration doesn’t have to come from cold water alone. Plenty of warm, comforting options count too, such as tea, coffee, herbal teas and hot fruit infusions.
Win 12 weeks’ worth of Mindful Chef boxes!
That’s a whole season of delicious, healthy meals delivered straight to your door.
Head to My Vitality on page 13 for how to enter.
Terms and conditions apply.
