In fact, trying to overhaul your entire lifestyle overnight often leads to frustration. A more sustainable approach is to start small, build confidence, and focus on habits you can repeat consistently.

Here are some practical places to start. 

Eat Regular, Balanced Meals

Skipping meals or eating inconsistently can affect energy, concentration, mood and cravings.

A balanced meal will often include:

• A source of protein

• Fibre-rich carbohydrates

• Colourful vegetables or fruit

• Healthy fats

• Enough food to keep you satisfied for a decent period of time

Balanced eating does not need to be complicated.

Include More Colour and Variety

Different foods provide different nutrients.

Adding more colour to your meals is a simple way to increase variety. Think vegetables, fruit, legumes, whole grains, herbs, nuts, seeds and minimally processed foods.

You do not need every meal to be perfect, maybe start by asking "What could I add to this meal to make it more nourishing"?

Reframing that question is often more helpful than focusing only on what to remove.

Support Your Energy With Protein and Fibre

Protein and fibre can help support fullness, energy, muscle maintenance, digestion and more stable eating patterns across the day.

Protein-rich foods include

• Eggs

• Greek yoghurt

• Chicken

• Fish

• Lean meat

• Tofu

• Legumes

• Lentils

• Beans

• Protein-rich dairy or alternatives

Fibre-rich foods include:

• Vegetables

• Fruit

• Wholegrains

• Oats

• Legumes

• Nuts

• Seeds

If you often feel hungry soon after eating, experience energy dips or snack frequently without feeling satisfied, it may be worth looking at whether your meals include enough protein and fibre.

Move in a Way You Can Sustain

Movement is an important part of health, but it does not need to be extreme.

Walking, strength training, cycling, swimming, yoga, pilates, dancing, sport, gardening or simply taking more movement breaks during the day can all contribute to wellbeing.

The best type of movement is one you can repeat consistently and that you ideally enjoy and look forward to.

Prioritise Sleep and Recovery

Sleep affects energy, mood, appetite, concentration, recovery and motivation.

If sleep is poor, many health habits become harder. You may feel less motivated to prepare food, more drawn to quick energy foods, less inclined to move and more emotionally reactive.

Supporting sleep might involve

• Creating a regular bedtime routine

• Reducing screens before bed

• Managing caffeine timing

• Getting morning light

• Eating enough during the day

• Allowing time to wind down in the evening

Sleep is not always fully within our control, especially during stressful periods, parenting years, shift work or hormonal changes. But even small changes can help improve and make a meaningful difference. 

Maintain a Healthy Relationship With Food

A healthy lifestyle should not contain guilt, fear or constant restriction around food. 

A healthy relationship with food may include

• Feeling less guilty about food choices

• Understanding your hunger and fullness cues

• Eating enough to support your body

• Enjoying favourite foods in moderation without feeling guilt

• Making choices from a place of care rather than punishment

• Avoiding all-or-nothing thinking

This is where personalised nutrition coaching can be helpful. It can support you to build habits that are practical, flexible and aligned with your goals. 

Tempo Nutrition offers personalised nutrition coaching in Sydney and online. Email us to discuss more.

Written by Lauren Hindmarsh, Nationally Recognised Nutritionist, Health & Wellness Coach, Sports Nutrition Coach and Certified Coach in Nutrition for Perimenopause and Women 40+.