By Dietitian (APD) and Nutritionist Clare Keating


When it comes to improving our nutrition and overall health, it’s easy to get overwhelmed and think that we need to make big, drastic changes to our diet.

But the truth is, making small, sustainable changes can be just as effective, and it’s much more manageable in the long run.

So, how can you make these small changes to your diet?

1. Start small

Well, first of all, it’s important to start small and make changes gradually.

For example, you could try adding an extra serving of vegetables to your meals, or swapping your afternoon chocolate for a piece of fruit + chocolate.

2. Food diary

Another helpful tip is to keep a food diary.

This might sound tedious, but it can actually be really helpful in identifying patterns and areas where you could improve your diet. Write down everything you eat and drink throughout the day, and take note of portion sizes and the time of day that you’re eating.

3. Balanced meals, most of the time

When it comes to choosing what to eat, aim to eat a balanced meal and fill your plate with:

  • 1I2 vegetables or salad
  • 1I4 protein (e.g. chicken, fish, meat and tofu)
  • 1I4 carbohydrates (e.g potato, whole grains, legumes, and lentils)
  • with a thumb size amount oo healthy fats (e.g. olive oil, avocado, nuts, and seeds)

This doesn’t mean ALL meals have to be like this, but aim to make most of them balanced

I have heaps of recipes to give you meal ideas

4. Hydration

Don’t forget to stay hydrated by drinking plenty of water throughout the day!

If you struggle to drink enough water, try adding sugar free cordial to it

5. Meal planning

Meal planning can also be a helpful tool when it comes to making sustainable changes to your diet.

Set aside some time each week to plan out your meals and snacks, and try to include a variety of balanced options.

6. Consistency

Finally, remember to be patient and consistent. Making small changes to your diet takes time and effort, so don’t get discouraged if you don’t see results right away.

Focus on making sustainable changes that you can maintain in the long run, and you’ll be on your way to a healthier, happier lifestyle in no time!


Need more help, book an appointment with a dietitian

How to make small sustainable nutrition changes