Small Nutritional Changes That Make A Big Difference



What changes can we make that will make a big difference? Plenish nutrition expert Jenna Hope explains.


We have all been in the position where we set goals which are far too great; we try and change our whole lifestyle at once and in essence we are setting ourselves up to fail. Big things take time and they start with small steps. We often see Instagram’s finest Transformation Tuesdays but what we miss are the small steps which were taken at the beginning.
Many of us use the opportunity of a new year to set New Year resolutions. This post aims at providing you with the small steps to get you to the bigger goals. Don’t try and tackle everything at once, the challenges are too great and quite simply not sustainable! Follow these tips, one at a time and you’ll reach your successes at a steadier rate.


  1. Add one portion of vegetables to each meal. Increasing your vegetable intake by three portions a day may seem pretty daunting at first. However, when you split it up between meals it becomes more manageable. Adding more vegetables to your plate will improve the variety of nutrients in your diet. Additionally, research suggests a higher vegetable consumption is associated with increased satiety and weight loss. This is as a result of the fibre and water content. Vegetables don’t have to be freshly cooked; canned or frozen vegetables count as one of your 5-a-day.


  1. Cut the sugar from your tea. This is such a simple task. Admittedly it will take a few cups for you to get used to the reduction of the white stuff but it’s so worth it. One teaspoon of sugar contains 4g of sugar and 16 calories. Assuming you have four cups a day with two sugars this simple move can save you 32g of sugar and 128 calories! Sugar has no nutritional benefits and so your only gain is the sugar you lose.


  1. Move more. There is a perception that the key to weight loss is to eat less and move more. However, it really isn’t that simple. In this case however, increasing your activity in combination with my other tips should help to shed some weight (don’t get me wrong this won’t work for everyone and please note there many other causes which can contribute to weight gain). Being more active will help you to feel healthier, improve your state of mind and help you stay on track. Even a daily walk will make a difference.


  1. Savoury breakfasts. This is something I am a big advocate of. A savoury breakfast will prevent those early blood sugar spikes which make you crave sugar (this will make it easier to stick to tip two). A savoury breakfast will also provide you with the opportunity to stick to tip one as well. Breakfasts such as eggs, salads or avocado on rye toast are great as they’re packed with proteins and fats to keep you fuller for longer!


  1. This is a huge one. Many of us don’t drink enough water. Increasing your water intake is all about habit. I recommend you carry a big bottle of water around with you; it’ll be heavy so you’ll want to drink more to reduce the weight!


  1. Probiotics. The research supporting the use of probiotics for gut health is drastically increasing. Probiotics play a role in building up a healthy gut bacteria to prevent inflammation, leaky gut and other gastrointestinal diseases. The Plenish probiotic Water+ is perfect for improving your gut bacteria as you can replace your sweet drink for it, it is low in sugar and tastes delicious.


These tips are there to simply help you get back on track with your health. Of course underlying health conditions, hormone imbalances and digestive issues can play a key role in the fluctuation of your weight so if you believe you have a health complication seek help from a professional nutritionist. Similarly, should you decide to make a massive change to your diet seek help from a professional to ensure you aren’t at risk of any nutrient deficiencies.




Rolls, B. J., Ello-Martin, J. A., & Tohill, B. C. (2004). What can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management?. Nutrition reviews62(1), 1-17.

Chase, R., & Hutchinson, J. (2015). The Effects of Acute Aerobic Exercise versus Resistance Exercise on Mood State. Journal of Multidisciplinary Research7(2), 5.

Hemarajata, P., & Versalovic, J. (2012). Effects of probiotics on gut microbiota: mechanisms of intestinal immunomodulation and neuromodulation. Therapeutic advances in gastroenterology, 1756283X12459294.



Jenna has a Nutrition BSc (hons) and a masters in Nutrition. Visit her blog where she discusses all things nutrition, health, wellness, food and exercise!

Instagram – @jennahopenutrition and Twitter – @primalhopeuk.