A food lover’s guide to beating the blues

It’s no surprise that after an indulgent festive season of alcohol, unhealthy food and lack of sleep and exercise, we might not be feeling our best. It’s time for a change.

If you thought January was all about dark days, diets and deprivation, think again. January is the perfect month to liven up your diet for a happy, healthy January full of delicious food. Enjoy a wide range of scrumptious, colourful foods full of nutrients to balance your diet and help you feel good about yourself.

“With so many nutrients contributing to a healthy diet, variety really is the spice of life” says Waitrose Nutritionist, Nicola Selwood. “Omega 3, B vitamins, magnesium and vitamin c, are my top nutrients this January, so ensure your diet is rich in these nutrients by eating a wide variety of foods including fruit, vegetables, nuts & seeds, oily fish and eggs.” 

And don’t forget vitamin D, ‘the sunshine vitamin’. With the sun being somewhat absent in January, our bodies aren’t making the vitamin D we would get from the sun in the summer months, so ensure you are eating vitamin D rich foods such as eggs, fortified breakfast cereal and oily fish. Try these feel good, healthy and colourful recipes packed with a variety of different nutrients to help brighten your new year.

The feel-good playlist

These songs all have over 120 beats per minute which is widely acknowledged as making you feel more upbeat. 

ABBA - Dancing Queen

Beach Boys - Good Vibrations

Billy Joel -Uptown Girl

Pharrell Williams - Happy

The Monkees - I'm a Believer

Bruno Mars - Just the Way You Are

Jon Bon Jovi - Livin' On A Prayer

Gloria Gaynor - I Will Survive

Katrina & the Waves - Walking on Sunshine


Top healthy foods for a better January 


Feel-good healthy recipes