Vitality's top 20 tips for healthy living in 2020


The dawn of a new decade means you have the chance to eat better, live healthier and #StartYourYearRight. We asked our Vitality nutrition expert for her top tips to succeed in 2020, and here's what she had to say.

Every day we're faced with thousands of little choices that affect our quality of life and long-term health: packed lunch or fast food, stairs or lift, cooldrink or water and couch or gym.

Vitality dietitian Terry Harris believes that being more aware of these choices, and choosing healthier ones more often than not, will incrementally change the way we live - a change that will, over time, become the happy default. "It's all about consistency," she says. "Sticking to one tiny positive swap each day for three months is far better than 30 big changes that only last a week."

Unsure where to start? Here are Terry's top 20 habits for healthy living - pick a few and see what you can do with them for the rest of the month. It all starts with your very next choice.

#StartYourYearRight with these tips

  1. Plan your food and drinks ahead of time
  2. The less processed your food, the better
  3. Variety wins, so mix up your diet and try fruit and vegetables of all colours
  4. Eat more plants, full stop!
  5. Choose plant fats, like olive or canola oil, avocado, nuts and seeds
  6. Add legumes (like beans, lentils, chickpeas and tofu) to your meals more often
  7. Choose wholegrains
  8. Include fat-free dairy or dairy-free alternatives
  9. Eat less red meat and avoid processed meats (healthier proteins include oily fish, eggs, skinless poultry)
  10. Reduce your salt intake
  11. Cook more often
  12. When you do, favour healthier cooking methods (steaming or grilling over frying!)
  13. Get active regularly
  14. Go for a health check
  15. Don't smoke
  16. Drink less alcohol
  17. Limit sugar and avoid sugary drinks
  18. Get enough good quality sleep
  19. Manage your stress
  20. Put time into developing meaningful relationships

When that moment of decision-making comes and you need motivation, remember your 2020 goals, look forward to your Vitality rewards, and remember the words of American philosopher Will Durant: "We are what we repeatedly do. Excellence, then, is not an act, but a habit."

Make 2020 the year you excel!

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Ordering healthy meals can be difficult. With Vitality's HealthyDining benefit, we've taken the guesswork out of choosing healthier options on the menu. What's more, we reward you with up to 25% cash back for making the healthier choice, plus 50% cash back for Vitality kids' meals through Uber Eats.

Our restaurant partners include Col'Cacchio, Doppio Zero, Nando's, Ocean Basket and Mugg & Bean through Uber Eats. With HealthyDining, you can keep the convenient choice a healthy one too! SMS "Join" to 47751 to start getting rewarded for healthy choices with Vitality.

Feed your family good health with Vitality HealthyFood

Discovery Vitality's HealthyFood benefit, created by a team of nutrition and health experts, aims to promote good health and lower the risk of high blood pressure, high cholesterol and diabetes. Vitality members can earn up to 25% cash back at Pick n Pay or Woolworths for their healthy food purchases.

Check the Pick n Pay and Woolworths HealthyFood catalogues to see which products qualify. Then SMS "Join" to 47751 to start getting rewarded for healthy choices with Vitality.

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