New year, new you? Not so fast.
While January brings a flood of fitness resolutions and wellness promises, the reality is that most goals fizzle out before February hits.
Over the summer, a range of experts from UNE’s School of Science and Technology will unpack how everyone can build New Year’s Resolutions that actually stick.
Below, Dr Vandana Gulati, Senior Lecturer in Biomedical Science and Medicine, explores how joy and science intertwine when it comes to nutrition, and how celebrating food and its different purposes could be the secret ingredient we’ve all been searching for.
Understanding nutrition science to remove fear and restriction
Our biggest barrier to food enjoyment is not the food itself, it’s the fear. Fear of carbs, fats, fear of ‘getting it wrong.’ But when we understand science, we realise how our remarkable bodies work. Macronutrients (carbs and fats) are not the enemies; they're our brain's premium fuel and our muscles' best friend during that morning run.
Our brain alone uses about 120g of glucose daily, and without adequate carbohydrates, both mental clarity and physical performance suffer. Fats don't make us fat, they’re essential for hormone production, vitamin absorption (vitamins A, D, E, K and are fat soluble), and keeping us satisfied after meals.
Our biggest barrier to food enjoyment is not the food itself, it’s the fear.
Protein isn't just for the gym – while we sleep, it's actively rebuilding our skin, hair, immune cells, and literally every tissue in our body. Yes, there are differences between refined carbs and complex carbs, between trans fats and good fats.
Therefore, understanding of balance and moderation is important. Whereas restrictive foods can cause anxiety which can further disrupt hunger hormones, nutrient absorption, increase inflammation and can harm us more. And the beautiful truth is when we feed body with knowledge, we can see restriction melt into appreciation.
The psychology and physiology of joyful eating
The traditional food cultures around the world have taught us that food is meant to be celebrated, meals are social and eating is joyful. The science of nutrition is also psychological and emotional; food gives joy and pleasure which is not mentioned on the nutrition labels.
But the food we genuinely enjoy works remarkably at physiological and psychological levels. The moment we see, smell or even think about food, the cephalic phase of our digestive system releases enzymes and the associated memories with those foods give us joy and primes the gut for optimal nutrient absorption before we even take a bite.
The science of nutrition is also psychological and emotional; food gives joy and pleasure which is not mentioned on the nutrition labels.
Eating with pleasure reduces our stress hormone (cortisol). Elevated levels of cortisol can impair digestion, dysregulate blood sugar and increase abdominal fat storage. Joyful eating activates parasympathetic nervous system and creates ideal environment for metabolism and prevent overeating as it gives feeling of fullness.
Our body is an integrated system as a whole and therefore it is simply not enough to just feed the body, but we must nourish our souls. And therefore, eat well, eat joyfully and let science and satisfaction work together.
Practical strategies for sustainable nutrition in 2026
The mantra for 2026 should be embrace foods and know your body. Try observation instead of restriction and notice how different foods affect your energy levels, mood, hunger patterns, digestion and sleep quality. This will give you an insight what works uniquely for you.
Focus on addition such as adding more colourful vegetables and fruits in your plate for diverse nutritional intake, more fermented foods will help your microbiome to flourish, more herbs and spices in your diet will add flavour as well as beneficial effects and make a routine of eating mindfully without any gadgets or electronic devices.
The mantra for 2026 should be embrace foods and know your body.
Make informed choices through food literacy such as choose complex carbs (whole grains, legumes) over refined ones, choose quality fats (olive oil, avocado, nuts, seeds, fatty fish), pair them with fibres and proteins, hydrate well to set the process goals rather than outcome goals, try to be gradual with these changes to make it more sustainable.
Food literacy and cooking: building a lifelong healthy relationship with food
People laugh when I say, cooking is meditation for me, but it truly is. It brings me joy in ways that go far beyond the meal itself. When I use my mother’s and grand-mother’s recipes, I feel connected to them and to my culture. Each dish becomes a bridge across generations.
Cooking builds relationship with ingredients, with family members gathered around the table, with memories both old and new. As a mother, there’s profound satisfaction in nourishing my family with wholesome meals prepared from scratch with my own hands. Shared meals create trust and bonding across cultures, reduces depression and loneliness.
People laugh when I say, cooking is meditation for me, but it truly is. It brings me joy in ways that go far beyond the meal itself.
Cooking for others activates reward centres in the brain-giving becomes its own gift. It is also an essential life skill, and children learn by watching so you set a great example for your kids to be independent, passing on the food values and preserving the food culture for next generation.
Food literacy goes beyond cooking as it helps you developing the practical skills understanding food ingredients, balancing meals, food handling, meal planning and cooking from scratch reduces food costs, improves health as you can plan meals as per your body needs reduces the burden of disease, improves self-esteem, builds intergenerational food relationships and overall quality of life.
It’s not just a chore but an act of love, a form of self-care and honours science, tradition and health with just a little planning.
Explore nutrition education at UNE
If you are interested in learning more about health and fitness, here are some courses you could try:
