As 2025 approaches, many are looking to ditch unhealthy habits as part of their New Year’s resolutions. Weight loss is also a common goal, especially after the indulgence of the festive season.
To assist those eager to shape up, Dr Sarah Jarvis has offered her advice on the best foods to consume and avoid in the coming year. The 62 year old doctor advises against ultra-processed foods, which are typically high in saturated fat, salt, and sugar.
“Starch and sugary carbs,” she warns, adding that “sugary drinks [are] really bad idea.”
She reveals: “I haven’t eaten pastry for 45 years. It’s a combination of saturated fat and refined carbs, so refined carbs, starch carbs, sugary carbs, saturated fat, there is nothing in it that is not bad for you. I don’t miss it for a moment.”
Instead, the GP recommends healthier alternatives, particularly the Mediterranean diet, known for its benefits in lowering cholesterol. “A Mediterranean diet has been well proven time and time again. A Mediterranean diet largely focuses on plants, lots of unrefined foods,” she explains, reports Surrey Live.
Dr Sarah Jarvis shared her advice for those looking to be healthier in 2025
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“If you’re having carbs, and there are carbs in the med diet, [but] they’re unrefined carbs.”
She suggests substituting saturated fats like butter with healthier options such as olive oil, rapeseed oil, or avocados, stating these are “good fats, not saturated fats.”
Sarah has outlined a diet that could be the ticket to better health, suggesting: “Much less meat, a small amount of fish, but lots of vegetables, fruits, and whole grains, and lentils and things like that.”
She also advises cooking from scratch and scrutinising food labels, although she warns “they’re not always the full story”. Alongside dietary changes, exercise plays a crucial role in maintaining a healthy lifestyle.
The NHS recommends adults aged 19 to 64 engage in at least 150 minutes of moderate intensity activity per week, which can be as simple as taking a brisk walk.
As the new year approaches, 53% of people are considering giving up smoking, and Sarah believes it’s more achievable than ever. Department for Health and Social Care research indicates that smoking is even more detrimental than once thought, with each cigarette estimated to rob smokers of about 20 minutes of life, contributing to roughly 80,000 deaths annually in the UK and a quarter of all cancer fatalities.
A Mediterranean diet is recommended over processed foods
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Sarah points out the benefits of quitting: “For a 10-a-day smoker, by the 8th of January you will save a day of life. By the 20th February, you will save a week of life,” adding that reaching the 28-day mark is significant because “If you manage to quit for 28 days, then you’re much more likely to quit permanently.”
While vaping has become a popular alternative, the NHS suggests other options like non-nicotine tablets and sprays to help kick the habit for good.
The NHS Quit Smoking app, recently updated with fresh advice on overcoming cravings, and the online Personal Quit Plan, which offers tailored guidance for quitting smoking, are available as support resources for those looking to quit. Sarah commented: “It is better than ever, it’s been completely redesigned,” adding further praise by saying, “I really rate it, I send a lot of people there.”
She also mentioned, “It talks about all the benefits of stopping smoking, and all about the stop smoking products.”
She highlighted the evolving approach to quitting by noting, “These days we’re increasingly looking at combining stop smoking products because they work in different ways.”