Do you really want to make changes in your habits but you’re not sure where to start? Let me give you some ideas! The goals below are some examples of healthy eating and exercise habits that can make a difference in your daily life provided you are healthy.

If you have any kind of health problems, I strongly advise that you check with your physician before making any changes to your daily routine.

Healthy eating goals

• Eat 5 servings of fruit and vegetables daily.
• Replace white flour products with wholegrain ones.
• Replace full-fat dairy products with low-fat ones.
• Add healthy fats to most daily meals. (eg. nuts, seeds, tahini, avocado, etc.)
• Eat pulses / legumes at least twice a week.
• Eat red meat only once a week.
• Start reading food labels.
• Limit the consumption of processed foods.
• Use olive oil as the main fat source when cooking.
• Limit salt consumption. Use a small amount when cooking and try not to add any more to your plate.
• Limit sugar consumption.
• Replace carbonated and sugar drinks with healthier options like tea, homemade fruit juice or water.
• Cook the main meal of the day at home 5-6 days a week.
• Start eating slowly and mindfully.
• Drink 8-10 glasses of water every day (depending on your energy consumption and your activity).

Fitness goals

• Walk 6,000 – 10,000 steps a day (depending on your age and fitness level).
• Exercise 30 minutes 5 days a week.
• Do a muscle-strengthening activity twice a week for at least 30 minutes.
• Practice yoga/stretching/flexibility exercises 10 minutes a day.
• Walk to work/school/a friend’s house 3 times a week.
• Try one new exercise every week.

If you have led a sedentary lifestyle up until now, and you want to change one thing this year, make that one change. Add exercise to your life and enjoy its many benefits. Let me remind you that the guidelines for adults recommend at least 150 minutes a week of moderate-intensity aerobic activity and muscle-strengthening activities on at least two days a week. You may get more information for the exercise guidelines at the link below.

The above are just some examples. You can use these goals as they are or get ideas to make up your own. You can always make your goals S.M.A.R.T. if you want to have better chances of success!

I hope I’ve helped you with any healthy eating and fitness goals that may have been lingering in the back of your mind these days. If you have any questions, feel free to ask me in the comments or in a personal message through email or social media. I’d be really happy to read about your own goals so please, tell me all about them in a comment below.