Everyone wants to get a little healthier, but the thought of a massive dietary overhaul may seem overwhelming. The good news is that even small tweaks have health payoffs.

Plus, small changes are less taxing to your willpower than loftier goals. Over time your willpower becomes stronger, so successfully making a teeny change to your menu can empower you to take on another small change. Here are seven expert-recommended tweaks to try this year. Once you master one, see if you can try another.
 

1. Eat more Plants
 
Even if you skip meat for just one day a week, it can curb your risk of obesity and lower your odds of diseases, including heart disease, diabetes and cancer. And it also makes you leaner! Here’s a recipe for Pad thai salad with almond satay sauce.
 

 
2. Ask a friend
 
Everyone has at least one go-to healthy recipe. Send a message around to your friends’ whatsapp group asking for theirs, and give it a go! BTW – here’s mine: Warming Spinach Dhal
 
3. Sneak in More Protein for Breakfast
 
Adding protein to your breakfast, especially when paired with good carbs, fibre and healthy fats will help to keep you full longer to keep your energy levels up all morning. How? Try greek yogurt to your porridge or overnight oats (or a scoop of protein powder).
 

 
4. Tune in to Hunger Cues
 
Learning to recognize when you’re actually hungry and when you’re eating for other reasons. Are you munching your way through a bag of crisps because you’re hungry, or because it’s a stressful afternoon at the office? Are you finishing up the last forkful of pasta at dinner because you really want it, or because your moma trained you that way?
 
5. Batch Cook
 
Everyone knows that cooking your own food is really positive, but not all of us have the time. The solution? Batch-cook. Making 4 portions is as easy as making 2. Just freeze the extra portions and you’re all set! Try:
Butternut Squash & Lentil Chili
 

 
6. Sneak in More Greens
 
Unless you’re a vegeterian or vegan the chances are you’re not eating as much as you should. So sneaking in a little more is no harm at all. How? If you’re making scrambled eggs, try adding some spinach. Or if you’re having rice, try add some chopped broccolli. For bonus points, start your dinner with a small side salad. Here’s a recipe for Healthy Satay Dip that’ll help you snack on more veggies instead of Doritos.
 
7. Leave room for treats
 
Yes, you read that right. Research shows that depriving yourself actually leads to over-eating and a binge-restrict cycle in the long run. Instead, aim for an overall balanced dietary pattern. The key is to consciously leave room for occasional treats that you truly desire and are hungry for. BTW – here’s a great recipe for Tiramisu!