Jan Bilton: Take your cue from Popeye

Many of us kick out our New Year's resolutions on the full within weeks of making them. But it is possible to score big with little changes such as adopting a healthier diet and easing into regular exercise.

But I'm determined to go back at the gym and I'm replacing the Christmas indulgences I enjoyed with appealing healthy options - green vegetables, grains, seafood, and fresh fruit.

From an early age I always knew that spinach is good for me. Cartoon character Popeye attributed his muscular form to eating large quantities of iron-packed cooked spinach. However, the scientist who discovered that spinach contained iron made a mistake. He put the decimal point in the wrong place and 3.5mg of iron in every 100g became 35mg. Edible roofing iron.

Nonetheless, green vegetables are brimming with fibre, vitamins, minerals and heart-healthy plant-based substances and they are low in calories.

Kale, spinach and broccoli are my favourites.

As for grains, studies indicate that people who eat 34g of fibre a day absorb as much as 6 per cent fewer calories - just what I need. Wholegrains are packed with fibre and are rich in vitamins and minerals. Research shows that three to five servings a day will lower your risk of heart disease, type 2 diabetes and some forms of cancer. Swap white rice for brown or black and add interest to your daily meals by including quinoa, barley, amaranth and bulghur wheat.

Then there's seafood. Enjoy as much of your own catch as possible. It is a shame that seafood has become very expensive to buy as it is low in calories and contains more vitamins and minerals than any other form of protein. And what fat is present is a good source of omega-3 fatty acids, which are excellent for the heart, brain, central nervous system and your skin. Try to eat at least two servings of seafood each week. Fresh is best but canned fish is better than none.

Fruit is another essential. Fruit is low in fat, sodium and calories and contains potassium, fibre, vitamin C and folate. Ideal for improving health and curbing hunger pangs.

It's much better to munch on a mango than a muffin.

And pick a peach over a pastry.