Synonymous with a fresh start, the new year is your chance to build better eating routines — but it’s easier said than done. Here, bestselling author Emily English reveals how to set yourself up for success.
When it comes to January resolutions, vowing to eat healthier tends to be espoused by most. In fact, last year Statistica suggested that 59% of UK residents had resolved to eat better in 2025, but, in reality, many give up on their pledges within a month. The phrase ‘old habits die hard’ rings true across a plethora of vices, but comfort cravings and familiar foods can often combine to create a particularly frustrating obstacle — especially during the winter months.
While some regard resolutions as a modern form of self-flagellation, Emily English (otherwise known as Em the Nutritionist) upholds that, if done correctly, they can positively set you up for the year ahead. The key, she says, lies in having small, attainable goals.
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Emily English’s top tips for sticking to healthy eating
“Start small and build,” says Emily. “Health doesn’t have to be entirely different to what you currently do.
Habits tend to accumulate, so start with something you can stick to and continue from there.” Using herself as an example, Emily keeps her morning routine as basic as possible: supplements first — including her own brand, Epetome — followed by a protein- and fibre-rich breakfast.
How can people uphold the healthy-eating mindset?
According to Emily, the best way to maintain your resolution is to refrain from jumping ahead too quickly, as this is a sure-fire way to fail. “Don’t go from 2,000 steps a day to 15,000,” she explains.
“Use that same mentality with food: add a piece of fruit to your breakfast, a handful of vegetables to lunch and then some beans to dinner. Stack the easy wins and improve on them slightly as the days go on.”
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What are some of your non-negotiables when it comes to eating?
“Protein and fibre with every meal are non-negotiable for me,” Emily says. She notes the importance of feeling satisfied when you finish a meal to fight off unhealthy habits, so it’s important to structure meals according to what suits your appetite. “It’s also important to remember that our gut follows circadian rhythms, so eating regularly can help digestion and support sleep.”
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What are some of your staple ingredients during the winter months?
“Bold Bean Co beans and chickpeas — I love a legume. They’re high in fibre for gut health, plant protein for fullness and recovery, and contain prebiotic starch to feed friendly microbes, as well as iron, potassium and magnesium.”
Emily adds that there’s a whole bunch of vegetables that are in season in the UK in January, such as cabbage, kale, onion, carrot, beetroot, parsnip and squash. For her, the winter months provide the perfect opportunity to indulge in warming vegetable soups, such as minestrone and other one-pot dishes.
While experts and health gurus can provide all the advice in the world, the real key to sticking to our resolutions is, shockingly, wanting to stick to them. For Emily, it’s all about setting realistic goals that won’t overly impact your routine and lifestyle. She concludes by repeating her mantra: “start small and build.”
Emily’s gut guide
In a bid to help people develop a better relationship with their gut, Emily developed Epetōme — a gut health supplement brand. According to her, the gut plays a pivotal role in overall health, and demystifying complex health myths is one of Emily’s key ambitions. The brand’s synbiotic duo capsule — containing a potent daily dose of biotics — has been created to ensure that each ingredient is delivered with precision. To find out more, visit epetome.com
Feature image: Emily English
