24 Quick and Easy Healthy Habits to Start in 2025
As we step into a new year, it’s an ideal time to make positive, healthy changes in our lives. However, knowing where to begin can be a challenge.
To simplify the process, we’ve compiled a list of 24 science-backed, low-lift changes that you can experiment with. Rather than overwhelming yourself with one significant change, try incorporating small, manageable adjustments one by one.
Once these changes become routine, you won’t even have to think about them anymore — they will have become healthy habits, allowing you to move on to the next one.
You don’t have to adopt all 24 suggestions; simply choose a few that you believe you can commit to, or try them out individually. For each tip, we will provide links to additional content explaining the science behind it to keep you motivated.
1. Incorporate more beans
At ZOE, we are big fans of beans for various reasons: they are packed with nutrients, including fiber, and contain plant compounds known as polyphenols, which promote gut health and overall well-being.
Beans offer a wide range of options, and they are easily accessible, budget-friendly, and simple to prepare. You can easily incorporate them into most savory dishes.
Regardless of how often you currently consume beans, challenge yourself to add an extra serving to your diet each week and experiment with different varieties.
Check out this article for recipe ideas and more information on the health benefits of beans.
2. Try a new plant
A diverse diet of plants is key to good health. While all plants are beneficial, the compounds they contain can vary. For instance, different types of fiber are preferred by different gut bacteria.
Therefore, focusing on variety is essential to support your gut microbiome and cultivate a diverse community of microbes.
We recommend aiming to consume 30 different plants each week. When you go shopping, look for plants that you rarely or never tried before.
Learn more about the benefits of aiming for 30 plants per week and how to achieve this goal in this article. You can also explore a list of unexpected foods that contribute to your 30-plant target.
3. Introduce a high-polyphenol plant to a staple dish
Polyphenols are natural plant compounds that support your gut microbiome. They are abundant in bitter and colorful plants, making the "eating the rainbow" approach a wise choice for health.
After a busy day, we often rely on quick and simple recipes to feed ourselves. Whether it's pasta with tomato sauce or a speedy chicken curry, try incorporating one or two high-polyphenol plants into your go-to dishes.
Regardless of the dish, aim to include high-polyphenol plants to enhance the nutritional value.
For a list of plants rich in polyphenols, refer to this resource.
4. Strive for an additional 1,000 steps daily
Maintaining an active lifestyle is crucial for overall health, but it doesn't require extreme measures like running marathons or embarking on lengthy swims. Simply moving your body regularly, such as walking, can make a significant impact.
Most smartphones track your daily steps, so assess your average and set a goal to add 1,000 extra steps each day. This is equivalent to approximately 10 minutes of walking.
Here are some tips to help you reach your step goal:
Opt for stairs instead of the elevator.
Alight the bus or taxi a bit earlier and walk the rest of the way.
Park your car farther from your destination.
Enjoy a leisurely stroll after your evening meal.
For additional inspiration, listen to this podcast featuring practical exercise recommendations.
5. Replace sugary drinks
In today's discourse on ultra-processed foods (UPFs) and their impact on health, one category that stands out for its detrimental effects is artificially- and sugar-sweetened sodas. These beverages are strongly linked to various health risks.
Instead of sugary drinks, opt for healthier alternatives like water with added fruit for flavor or carbonated water. Another option is kombucha, a probiotic-rich, slightly carbonated tea that supports gut health.
Consider switching to kombucha as a healthier alternative to soda, benefiting both your gut microbiome and overall health.
Learn more about the health advantages of kombucha, how to choose the best product, and how to make it at home in this article.
If you find it challenging to resist soda, prioritize options with no added sugar, sweeteners, or unfamiliar ingredients.
6. Upgrade your snacks
Last year, ZOE conducted a study on snacking that revealed snacking itself is not detrimental to health. However, the quality of snacks matters significantly.
The study found that individuals who consumed lower-quality snacks exhibited higher levels of fat and sugar in their blood, poor blood fat responses post-meal, and insulin resistance.
Surprisingly, over a quarter of participants consumed high-quality main meals but low-quality snacks. By making smarter snack choices, you can enhance your overall diet and health.
When snacking, opt for whole foods like nuts and seeds, fruits, and vegetables with hummus instead of pre-packaged snacks. These choices will provide you with essential nutrients and support your health.
Discover more healthy snack ideas favored by ZOE Members here.
7. Adjust your snack schedule
In the aforementioned snack study, the timing of snacks was found to impact health outcomes significantly.
Individuals who snacked after 9 p.m. displayed higher blood sugar levels and poorer blood sugar and fat responses post-meal compared to those who snacked earlier in the day.
If you tend to snack late at night, try gradually shifting your snack time to earlier in the day. Explore more about the relationship between snacking and health in our research findings.
8. Consider ZOE membership
ZOE's mission is to enhance the health of millions, and over 100,000 individuals have already joined our community.
Our membership includes a gut microbiome test and other assessments to understand how your body responds to food in terms of blood fat and sugar levels.
We provide personalized scores and guidance on nutrition tailored to your body's needs, along with access to a vast collection of delicious and nutritious recipes.
According to a survey of our Members:
70% reported increased energy levels.
85% experienced improved gut health.
74% found ZOE's approach more sustainable than traditional diets.
ZOE is not about deprivation; it's about enrichment. By diversifying your plate and rediscovering your love for food, you can enhance your overall well-being.
Learn more about how ZOE membership works here.
9. Reduce alcohol consumption
If you consume alcohol, consider cutting back on your weekly intake. Alcohol is a neurotoxin associated with increased risks of various health conditions.
For more insights, listen to our podcast featuring Prof. Tim Spector and ZOE's Chief Scientist, Prof. Sarah Berry, discussing the impact of alcohol on health.
10. Limit ultra-processed food consumption
A significant portion of our caloric intake comes from ultra-processed foods (UPFs), with even higher percentages among children and teenagers. Extensive research links high UPF consumption to various health issues, including mental health disorders.
While eliminating all UPFs may not be practical or necessary, reducing your intake can have a positive impact on your health. Some UPFs are more closely associated with adverse health effects than others.
To make this change more achievable, start by eliminating just one frequently consumed UPF from your diet. Refer to this article for guidance on identifying UPFs and suitable alternatives.
11. Substitute refined carbs with whole grains
Carbohydrates play a vital role in nutrition, but not all carbs are equal. Refined carbs lack essential nutrients due to the processing they undergo, and consuming a diet rich in refined carbs can impact metabolic, heart, brain, and mental health.
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Instead of consuming products high in refined carbs, switch to whole grain alternatives, which retain more nutrients like fiber. Consider making these swaps:
Here are some simple substitutions to start with:
Swap white bread for whole grain bread.
Swap white rice for brown rice.
Swap regular pasta for whole grain pasta.
Swap chips for nuts.
Explore more information on refined carbs in this ZOE article, and listen to a podcast featuring Prof. Walter Willett, a renowned nutritional scientist, discussing this topic.
12. Share meals with friends or family
At ZOE, we believe that food is best enjoyed together. Your diet doesn't only consist of the foods on your plate; it's also a social experience that fosters bonds.
Try organizing occasional meals with friends or family to stay connected and share healthy recipes with your loved ones.
Listen to this podcast episode on the benefits of communal eating, or read an article on how your social circle influences your gut microbiome.
13. Increase fiber intake
A diet rich in fiber is linked to improved heart, metabolic, and gut health. Unfortunately, many individuals in Western countries fall short of the recommended fiber intake.
All plants contain fiber, but some are higher in fiber content than others. Check out this article for a list of high-fiber plant options, and aim to incorporate a couple of these varieties into your weekly meals.
For further motivation, read this article highlighting the benefits of increasing your fiber intake, including enhanced gut microbiome support and reduced cholesterol levels. You can also listen to this podcast episode on the wonders of fiber.
14. Reduce red and processed meat consumption
Consuming large quantities of processed meat is associated with increased risks of mortality, metabolic issues, and cardiovascular diseases. Similarly, red meat consumption is linked to a higher likelihood of developing cancer, particularly colorectal cancer.
While it's acceptable to enjoy red or processed meat occasionally, consider reducing your intake if these items are staples in your diet.
If you consume red or processed meat daily, try skipping it one day per week. If your consumption is weekly, aim to reduce it to once every two weeks.
For tips on cutting back on red and processed meats and discovering smart alternatives, read this article.
15. Embrace fermented foods
Fermented foods have been consumed by humans for centuries, yet they have largely disappeared from modern Western diets.
Fermented foods play a crucial role in supporting gut health and overall well-being. Find a fermented food that you enjoy and aim to incorporate it into your diet regularly.
Prof. Tim Spector recommends consuming around three portions of fermented foods daily. Start with one and gradually increase your intake.
For fermented food options and a guide to making your own fermented foods, check out this resource.
16. Include more nuts and seeds
Despite their high fat content, nuts and seeds contain healthy fats like monounsaturated fats, along with protein, fiber, and polyphenols.
Given the importance of consuming high-quality snacks, nuts and seeds are excellent choices. They can be eaten on their own, added to salads, or used as toppings on various dishes for added nutrients and crunch.
If you rarely consume nuts and seeds, consider adding a mix of nuts and seeds to your shopping list and incorporating them into your meals.
Learn more about the benefits of nuts in this podcast episode.
17. Establish a healthy sleep routine
We all recognize the significance of sleep for our health, yet many of us struggle to get enough rest. ZOE's research has shown that sleep impacts how our metabolism reacts to food.
Individuals who go to bed late or experience poor sleep quality tend to have more pronounced blood sugar responses after breakfast the next day.
Develop a sleep routine by:
Ensuring your bedroom is dark and cool.
Avoiding screens in bed.
Establishing a consistent bedtime and wake-up time.
Striving for 7–9 hours of sleep each night.
For guidance on creating a sleep routine tailored to your needs, listen to this podcast episode with sleep expert Prof. Matt Walker.
18. Adopt a stress-relief practice
While stress is a normal part of life, excessive or prolonged stress can negatively impact your well-being. If you feel overwhelmed by stress, experiment with stress-relief techniques and develop a healthy habit that works for you.
For more insights on stress management, listen to this podcast episode featuring Dr. Rangan Chatterjee.
19. Explore intermittent fasting
Intermittent fasting may not be suitable for everyone, but for some individuals, it can enhance mood and gut health.
In 2023, ZOE conducted The Big IF study, examining a form of intermittent fasting known as time-restricted eating (TRE). This study was the largest of its kind.
During the study, participants maintained their regular eating habits for the first week. In the subsequent two weeks, they restricted their eating to a 10-hour window, starting whenever convenient and ending the "eating window" 10 hours later.
Over 37,500 individuals completed the trial, reporting an 11% increase in mood, a 22% increase in energy, and a 6% decrease in hunger levels on average.
Many participants also experienced improvements in gut health. Explore the full study results or listen to a podcast discussing the study with Prof. Tim Spector and Gin Stephens, author of the bestselling book "Fast. Feast. Repeat."
While intermittent fasting may not suit everyone, consider trying it out with the provided schedules
