How to Achieve Your Nutrition Goals in 2026

National dietary surveys show that many women do not meet recommended intakes of key minerals such as iron, magnesium and iodine, through diet alone and vitamin D levels are commonly low, particularly during the winter months.  

As the New Year dawns, social feeds full of diets, detoxes, gym membership deals and ‘miracle’ plans can all be overwhelming. Jo Meadows is a nutritionist specialising in women’s health who has been working closely with women’s health brand, Benefit Juice, to offer some simple and sustainable habits to help you achieve your health goals and effortlessly boost your nutrition.

1. Add in!

Forget restrictions and add the good things in instead. If you rarely eat vegetables, add one portion a day. If you’re glued to your phone, swap ten minutes of scrolling for a ten-minute walk. Don’t underestimate the power of simple swaps; a glass of Benefit Juice is enriched with vitamins and minerals to support a balanced diet and is an easy way to get one of your five-a-day.

2. Use frozen fruit & veg

Let’s face it, food’s expensive, so make use of frozen and tinned goods (no added or low sugar/salt varieties). They’re just as nutritious and often cheaper than fresh ingredients. You can also add tinned lentils or chickpeas to a curry for extra fibre, or try tinned peaches with Greek yogurt for a quick, easy snack. These are smart, affordable, and waste-free options that fit into your day.

3. Fibre first 

Most people only get half the fibre they need, but fibre is a hero nutrient; it feeds your gut microbes, protects your heart, supports digestion, balances energy and potentially even helps regulate mood.

Simple swaps to wholegrain pasta and bread, plus adding oats, beans, nuts and seeds and colourful fruit and veg into your diet can make a huge difference, and keep you fuller for longer.

4. Strength over skinny

Muscle is one of the best things you can build for longevity as it supports healthy ageing, blood-sugar control and protects your bones too. 

You don’t necessarily need a gym; start with as many push-ups a day as you can (even on your knees) and build from there – progression and consistency is key!

5. Prioritise sleep

A YouGov poll found that one in five of us typically get 6 hours of sleep a night, less than the recommendation of 7 to 9 hours. Good quality sleep is crucial for our bodies to repair, rebuild and rest. It’s when our immune system can strengthen, while also helping to manage emotions and improve mood. All of these things help us make better lifestyle choices the next day and help fight off chronic health problems.

6. Know your numbers

Keep up with blood pressure checks, cholesterol, blood sugar levels, and routine screenings like smear tests, dental check-ups, breast screening and bowel screening.

Start the New Year by booking any that are due or catching up on ones you’ve missed. It’s one of the most meaningful acts of self-care you can do for your future self.

The Benefit Juice range has been designed to support women’s general health and wellbeing, as well as supporting important life stages such as menopause and pregnancy. Created in collaboration with Jo Meadows, the juices are made with 100% fruit and vegetables, contain no added sugar and are vegan-friendly. There are three products in the range to support all stages: Menopause, Pregnancy and Wellness.Benefit Juice’s Women’s Health range is available nationwide. The 750ml chilled juice is available in Tesco (RRP £4.00) and the 900ml ambient carton is available in Waitrose, (RRP £4.50) and Holland & Barrett (RRP £4.99). For more information on the range, please visit https://thebenefitbrand.com/