24 Science-Backed Healthy Changes to Make in the New Year
As we enter a new year, it’s a great time to make positive, healthy changes in our lives. But it can be challenging to know where to start.
So to make it easier, we’ll outline 24 low-lift, science-backed changes you can try. Rather than one huge change, which can feel daunting, try adopting small, manageable changes one at a time.
As each one becomes ingrained, you won’t have to think about it anymore — you’ve built a healthy habit and can move on to the next.
You don’t need to try every one on the list; maybe pick out a few you think you can stick to or try them individually. For each tip, we’ll link to other content explaining the science behind the tip to help keep you motivated.
1. Try more beans
At ZOE, we love beans for lots of reasons: They’re rich in nutrients, including fiber, and contain plant compounds called polyphenols, which support your gut and overall health.
Beans are also diverse — there are loads of types to choose from. Importantly, they’re widely available, relatively cost-effective, and simple to prepare: You can add them to most savory dishes.
However frequently or infrequently you eat beans, try to add an extra portion to your diet each week and experiment with different types.
Read this article for recipe inspiration and more information on why they’re great for your health.
2. Try a new plant
The key to a healthy diet is eating a wide range of plants. All plants are good for you, but the compounds they contain can vary. For instance, different species of gut bacteria prefer different types of fiber.
This means that focusing on variety is the best way to support your gut microbiome and help build a varied community of microbes.
That’s why we suggest aiming to eat 30 different plants each week. So, next time you’re shopping, look out for plants you’ve never (or rarely) tried.
Here’s an article on why aiming for 30 plants per week is good for your health and how to do it. We also have a list of surprising foods that count towards your 30-plant goal.
3. Add a high-polyphenol plant to one of your staples
Polyphenols are natural plant compounds that help fuel your gut microbiome. They’re present in high levels in bitter and colorful plants, which is one of the reasons why eating the rainbow is a healthy choice.
Life is hectic, and after a busy day, we all have quick and simple recipes that we fall back on to get everyone fed. Maybe it’s pasta and tomato sauce, or perhaps it’s a quick and easy chicken curry.
Whatever the dish, try to add one or two high-polyphenol plants to your recipe.
To learn which plants contain a good dose of polyphenols, here’s a handy list.
4. Aim for an extra 1,000 steps each day
Staying active is key to good health, but you don’t need to run a marathon or swim across an ocean. Instead, it’s about regularly moving your body. Even relatively gentle movements, like walking, count.
Most smartphones track your daily steps. Look at your average and make it your goal to add an extra 1,000 steps each day. This is equivalent to walking for around 10 minutes.
Here are some ways to help you hit that goal
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- Take the stairs rather than the elevator.
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- Get off the bus or out of the cab a little way before you reach your destination.
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- Park your car further away.
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- Enjoy a gentle stroll after dinner.
For more inspiration, try this podcast, which includes practical exercise tips.
5. Switch out your soda
These days, there’s a great deal of talk about ultra-processed foods (UPFs) and their links to health. The evidence that diets rich in these products are linked to poorer health is now overwhelming.
However, not all UPFs are equal, and some seem to be worse for health than others. But one form of UPF that is tightly linked to disease risk is artificially- and sugar-sweetened sodas. So, if you regularly drink soda, try to cut down or, preferably, stop.
Why not swap it with something else? Water is the most obvious option and the healthiest swap — you can add some chopped fruit to give it more flavor. If you miss the fizz, carbonated water is great too.
Another option is to try switching to kombucha — a fermented and slightly carbonated sweet tea. Not only will you benefit from cutting out soda, but kombucha is probiotic, so it will support your gut microbiome.
This article explains kombucha’s health benefits, how to choose the best product, and how to make your own at home.
If you’re still struggling to resist your soda, try picking options that have no sugar, sweeteners, or ingredients you don’t recognize.
6. Upgrade your snacks
Last year, ZOE published a study on snacking. We found that nearly everyone snacks and that snacking isn’t bad for your health. However, what you snack on is important.
We found that eating lower-quality snacks was linked to higher levels of fat and sugar in blood, poorer blood fat responses after eating, and insulin resistance.
Interestingly, we found that more than 1 in 4 people consumed high-quality main meals but low-quality snacks.
If this is you, simply switching your snack choices could make a real difference to your overall diet and health.
So, when you snack, rather than pre-packaged snacks, choose whole foods, such as:
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- nuts and seeds
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- fruits
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- chopped veg and hummus
Here are some more healthy snack ideas that ZOE Members love.
7. Switch your snack timing
In the snack research we mentioned above, we also found that the timing of your snacks matters for health.
People who snacked after 9 p.m. had higher blood sugar levels and poorer blood sugar and blood fat responses after eating than those who snacked earlier in the day.
If you’re a late-night snacker, try gradually shifting your snack time earlier in the day. Read more about our research on snacking and health.
8. Try ZOE membership
ZOE’s mission is to improve the health of millions, and so far, well over 100,000 people have joined ZOE.
The membership involves a gut microbiome test and other tests to help understand how your blood fat and blood sugar levels respond to food.
We provide you with scores for each, deliver advice on how to eat for your body, and share access to thousands of delicious, healthy recipes.
In a survey of our Members, we found that:
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- 70% experienced increased energy.
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- 85% improved their gut health.
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- 74% said that ZOE is more sustainable than dieting.
ZOE isn’t about restriction; it’s about addition: Adding more variety to your plate and reconnecting with the foods you love.
Learn more about how it works here.
9. Cut down on alcohol
If you drink alcohol, try to cut down on your weekly total. Alcohol is a neurotoxin and is linked to an increased risk of many health conditions.
If you’d like to learn more, we have a podcast on alcohol with Prof. Tim Spector and ZOE’s Chief Scientist, Prof. Sarah Berry.
10. Reduce your UPF intake
Around 60% of the calories we consume are in the form of UPFs. For kids and teens, that figure is even higher. Many studies have shown associations between high intakes of UPFs and a range of health conditions, including mental health problems.
It’s not possible (or necessary) to completely eliminate UPFs from your diet. And as we mentioned above, some are more closely linked to poor health than others.
So, to make the challenge more realistic, remove just one UPF product you often eat. If you need help, we have this article that explains how to identify UPFs and what to eat instead.
11. Swap refined carbs for whole grains
Carbs are an important nutrient, but not all carbs are equal. Refined carbs have had all other nutrients stripped from them during processing.
They’re common in the Western diet, and studies show that consuming a diet rich in refined carbs can impact metabolic, heart, brain, and mental health.
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Because they’re everywhere, it’s near impossible to remove all of them from your diet. Instead, swap products with high levels of refined carbs for the whole grain versions, which retain more nutrients, like fiber.
Here are some good places to start:
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- Switch white bread for whole grain.
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- Switch white rice for brown rice.
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- Switch pasta for wholegrain pasta.
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- Switch chips for nuts.
For more information about refined carbs, try this ZOE article. We also have a podcast on the topic, featuring Prof. Walter Willett, the world’s most cited nutritional scientist.
12. Reach out to friends or family and eat together
ZOE firmly believes that good food should be shared. Your diet is far more than just the foods you put on your plate — it can also be a social bonding experience.
And it’s becoming increasingly clear that social bonds are vital for good health as we age.
Try to organize occasional meals with friends or family to help you stay connected with others and share your healthy recipes with the people you love.
Listen to this podcast episode about the health benefits of eating together, or read this article on how your friends and family help shape your gut microbiome.
13. Add a little more fiber
A diet rich in fiber is linked to good heart, metabolic, and gut health. However, in the Western world, most of us don’t consume nearly enough.
All plants contain fiber, but some have more than others. In this article, we outline some of the highest-fiber options. Try to integrate one or two of these high-fiber plants into your weekly routine.
For extra motivation, in this article, we explain the benefits of increasing your fiber intake, which includes supporting your gut microbiome and lowering cholesterol levels.
You can also try this podcast episode on the wonders of fiber.
14. Reduce your red and processed meat intake
Eating a lot of processed meat is associated with an increased risk of all-cause mortality, metabolic problems, and cardiovascular disease.
Similarly, red meat is associated with a greater risk of developing cancer, particularly colorectal cancer.
Enjoying red or processed meat once in a while is fine, but if it’s a staple in your household, try to reduce your intake.
For instance, if you eat it daily, try skipping it one day per week. If you only eat it once a week, try reducing it to once every 2 weeks.
For tips on reducing your intake and some deliciously smart swaps, try this article.
15. Find a fermented food you love (or make your own)
Humans have consumed fermented foods for thousands of years, but in the modern West, they’ve all but gone from our plates
Fermented foods help support your gut and overall health. So, try to find a fermented food you like, and eat it as regularly as you can.
Prof. Tim Spector eats around three portions per day. But start with one and see how you get on.
For some good fermented food options, try here. And if you’re feeling creative, here’s a guide to making your own fermented foods, created in collaboration with fermentation expert Kenji Morimoto.
16. Eat more nuts and seeds
Some people avoid nuts and seeds because they’re high in fat. But while they are high in fat, not all fats are equal.
Nuts and seeds contain healthy versions, like monounsaturated fats. They also contain lots of protein, fiber, and polyphenols.