Have a vitamin-packed breakfast, eat less meat, choose more nutritious snacks ... a healthier diet is probably one of the things that we most want to tackle at the start of a new year. But how can we manage this? These 5 foods meet a variety of needs and make it easy to keep those resolutions for a better diet.

Your resolution: I like to nibble on something in the evenings but want to eat fewer sweet things.

Your friend: Berries

Why is it so hard for us to resist the temptation of gummy bears, chocolate and the like? Quite simply, because they are “bite-sized”, these little treats disappear at lightning speed in the mouth (all the quicker to be replenished) and their high sugar content satisfies our appetite for something sweet. If your resolution is to eat fewer sweet snacks, berries, such as raspberries or blueberries, are a good alternative. They make the perfect small snack but are also bursting with goodness: plenty of fibre, several vitamins, including C, E and K, as well as potassium, calcium, magnesium, iron, zinc, manganese, phytochemicals and much more. At the same time, they are low in calories. Tip: For those who prefer a more savoury healthy snack, crispy sweet potato chips are quick to make in the oven.

Your resolution: My breakfast needs to be quick but also contain more vitamins.

Your friend: Bananas

A lack of time in the morning is no excuse for not having a healthier breakfast. Bananas are a good all-rounder when it comes to helping you keep your resolution for a healthier start to the day. Lots of breakfast ideas can be whipped up in a flash with this delicious fruit. Bananas make a good base for delicious smoothies – the fructose in the yellow fruit is a fantastic means of boosting your energy when you get up. Similarly, a few slices of banana will add even more vitamins and fibre to a simple muesli and keep you full for longer. And anyone who would like something even quicker can simply pop a banana into their bag and eat it on the way to work.

Your resolution: I would like to eat less meat but don’t want to miss out on protein.

Your friend: Pea protein

Most of us know that red meat is not particularly good for our health. But athletes in particular worry that they will not get enough protein if they give up steak, meatballs and sausages. However, for some time now, there has been a good alternative to animal protein: pea protein, made from ground green peas. It can be used for baking but also for shakes or smoothies. Burgers made from pea protein have also recently gained in popularity among veggie fans. A good idea, therefore, to help you keep your resolution for a healthier diet.

Your resolution: I want to drink more water but I’m not mad about the taste.

Your friend: Lemon

Do you sometimes feel guilty when you realise how little water you have drunk during the day? We need a daily fluid intake of at least 1.5 litres – more during the summer or when we exercise. But why is it often so hard to keep our resolution to drink more water? The answer is that sometimes our tastebuds simply want something different. Lemon will add a fresh and sparkling flavour to your water. Just add a few slices of this excellent source of vitamin C to your glass of water, the tart taste will make it much easier to drink. For anyone who does not like water at all, homemade fruit teas could be an option to maintain a good fluid balance.

Your resolution: I don’t want to eat unhealthy fast food for lunch but I don’t have time to prepare something complicated.

Your friend: Wholegrain bread

Whether at university or at work, it’s all too easy to grab some fast “food” like pizza, fries or pastries when stomachs start rumbling at lunch time. Unfortunately, many of these snacks contain a lot of sugar and fat but very few nutrients. The resolution “to eat better at lunchtime” is a must for our Top 5. Wholegrain bread will help to keep this resolution. You can easily conjure up some robust, filling and savoury snacks with a couple of fibre-filled slices. Spread with just a few ingredients, you have the perfect sandwich for whenever you are on the move. Why not try our banana and apple sandwich or our blueberry and chocolate sandwich.

So what have you resolved to do this new year?

Your Dole Team