How to Set Long-Term Nutrition Goals
Setting nutrition goals doesn’t have to be overwhelming. Whether it's the start of the New Year or just a random Tuesday in April, any day is a great day to take steps towards better nutrition habits. Nutrition goals aren’t all about losing weight or building muscle—though these can be part of the picture. They’re also about improving your overall health and making choices that can benefit both you and the planet.
The secret isn’t just deciding what you want to achieve; it’s about setting goals that are realistic and sustainable. In this guide, we’ll share ideas for meaningful nutrition goals, along with practical tips on breaking them into manageable steps and staying motivated along the way. Ready to get started? Join the Huel nutrition team to discover effective strategies for setting and achieving your long-term nutrition goals.
Tips for setting nutrition goals that stick:
Set yourself up for success by focusing on consistency, not perfection. It’s all about making small, manageable changes over time, rather than for an all-or-nothing approach. This way, you can create sustainable habits that last.
1. Start Small with Habit Stacking:
Every habit has three parts: a cue or trigger, the behaviour, and the reward. Start with one habit at a time, and only add another when you’ve nailed the first. Overloading yourself with too many changes at once can make it harder to stay on track.
2. SMART Goal setting:
When setting nutrition goals, use the SMART framework to keep them clear and achievable.
Specific: Clearly define your goal. For example, ‘I will eat 5 servings of vegetables every day’ is more specific than simply saying ‘eat healthier.’
Measurable: Make sure to track your progress. You can use an app or a simple checklist in your diary to mark off your servings each day.
Achievable: Set a goal that’s realistic for you. If you’re not currently eating many vegetables, 5 servings a day might feel overwhelming. Gradually build this up by adding one extra serving per week.
Relevant: Ensure the goal aligns with larger health objectives. If your goal is to improve gut health, the fibre and nutrients in vegetables will directly support it.
Time-Based: Set a timeframe to stay on track. For example, ‘I will eat 5 servings of vegetables every day for the next 30 days’ gives you a clear target to stay motivated.
5 Nutrition Goals to Work Towards:
1. Shift Focus to Plant-Rich Eating
Adopting a plant-based diet—what we like to call a plant-rich diet—focuses on incorporating more foods from plant sources, including fruits, vegetables, nuts, seeds, oils, whole grains, and legumes. Why is this important? A diet rich in plant-based foods not only reduces risk factors for chronic conditions like heart disease but also supports environmental sustainability. Food choices are one of the most impactful ways to optimise both personal health and planetary health.
Tip: Make vegetables the star of half your plate by filling about half of it with colourful options. The wider the variety, the broader the spectrum of nutrients you’ll consume.
2. Prioritise Fibre-Rich Food
Fibre is key to a balanced diet, offering numerous benefits such as helping to keep the digestive system working effectively. Despite the daily recommendation of 30g for adults, many British adults fall short, sometimes consuming less than what’s advised for a five-year-old. Increase your intake of whole grains, legumes like lentils, a variety of vegetables, fruits, nuts, seeds, and fortified products such as soy milk—all excellent sources of fibre.
Tip: Make easy swaps to whole grains, such as choosing wholemeal or granary bread, wholewheat pasta, and brown rice over their white counterparts.
3. Optimise Gut Health
The food we eat plays a vital role in supporting our gut health. It’s not all about costly products; simple, mindful dietary changes can make a big difference. To nourish your gut, focus on fibre, prebiotics, probiotics, and a diverse range of foods. Remember, variety is key!
Tip: Incorporate fermented foods like yoghurt, sauerkraut, kimchi, and miso, which are often packed with probiotics, increasing your gut’s microbial diversity.
4. Prioritise Hydration
Staying hydrated is key to keeping your body running smoothly. Drinking enough water supports everything from energy levels to digestion. Even just 2% dehydration can impair cognitive performance. The truth is, many of us don’t drink enough water, so make it a goal to prioritise hydration and sip regularly throughout the day.
Tip: While water is the best choice for hydration, herbal teas, flavoured water, and water-rich foods like fruits and veggies can also contribute. Feel free to mix it up!
5. Make Meal Prepping a Regular Habit
Preparing meals in advance can save time and money (by avoiding impulse buys at the supermarket) and help you stay on track with your nutrition goals. Planning ahead ensures you’re ready for the week, making healthier choices easier. If you’re rushing out the door and need a quick, nutritious option, Huel is the perfect plan B. It can be incorporated into your diet as much or as little as needed, ensuring your nutrition isn’t compromised on busy days.
Tip: Set aside a few hours each week to batch cook and portion out meals; you can freeze some of these too.
Words: Jessica Stansfield, Registered Nutritionist, Huel Nutrition Manager
