How to make lasting dietary changes

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Written by Laoise Bennis ANutr

Changing your eating habits isn’t just about willpower, it’s about understanding how behaviour change works and setting yourself up for success. At Whole Supp, we know that adopting healthier habits takes time, and we’re here to support you every step of the way. Whether you’re trying to increase your fruit and veg intake, fuel for sport or trying to incorporate meal shakes into your routine for convenience, or overall wellness, understanding the psychology behind behaviour change can help you stay on track and achieve your goals.

Why behaviour change matters

If you’ve ever tried to change your diet and struggled to stick with it, you’re not alone. Food choices are influenced by many factors, your environment, habits, emotions, and even social circles. That’s why making lasting changes requires more than just deciding to "eat better." It requires a shift in mindset, routines, and support systems.

To help you succeed, let’s explore some key psychological principles behind behaviour change and how you can apply them to your journey.

The Ecological Model: Your environment shapes your habits (Salmon, Hesketh et al. 2020)

Your eating habits don’t exist in a vacuum—they’re shaped by multiple factors:

Personal choices: Your knowledge, preferences, and habits around food.

Social influence: Family, friends, and coworkers can impact your food decisions

Convenience and accessibility: Having healthy options available makes all the difference.

Marketing and policies: Food labels, restaurant menus, and advertising affect what you buy.

How to apply this: Keep your home stocked with nutritious options ready at the start of the week whether it be breakfast prepped, a stock of quick to grab snacks or Whole Supp shakes so making a healthy choice is always easy. Surround yourself with supportive people who encourage your goals.

The health belief model: Overcoming barriers to success (Cummings, Jette et al. 1978)

Many people hesitate to change their eating habits because they perceive barriers such as cost, time, or difficulty. The health belief model suggests that people are more likely to make a change when they believe:

They are at risk for health issues related to poor diet.

The consequences of staying the same outweigh the effort to change.

The benefits of change are worth it.

They have the ability to make the change successfully.

How to apply this: If you’re worried about time constraints, meal shakes offer a simple, nutritious solution. Instead of skipping meals or grabbing fast food, you can enjoy a balanced shake in minutes.

Social cognitive theory: Learning from others (Luszczynska, Schwarzer 2020)

We learn from the people around us. If your friends and family prioritise health, it’s easier for you to do the same. Seeing success stories from others who have made similar changes can also inspire you to stay on track.

How to apply this: Join online communities or support groups of like-minded individuals. Share your progress and celebrate wins together.

Self-determination theory: Motivation that lasts (Ryan, Deci 2000)

To stick with a new habit, you need three key things:

Autonomy:The feeling that you’re in control of your choices.

Competence: Confidence that you can follow through.

Relatedness: A sense of belonging and support.

How to apply this: Choose a plan with a strategy that fits your lifestyle and gives you flexibility. Experiment with different snacks, recipes, timings depending on what you are working on to find what you enjoy. Connect with others who are on the same journey.

The transtheoretical model: Stages of change (Prochaska, Velicer 1997)

Behaviour change happens in stages. Understanding where you are in this journey can help you move forward:

Precontemplation: You’re not thinking about changing yet.

Contemplation: You’re considering it but haven’t taken action.

Preparation: You’re making small changes and getting ready to commit.

Action: You’ve started your new habit (like having breakfast or using meal shakes regularly).

Maintenance: You’ve made it a routine and are staying consistent.

Relapse (optional Stage): If you fall back into old habits, don’t stress, just refocus and keep going.
How to apply this: If you’re in the contemplation or preparation stage, start small. Try replacing one meal that you might normally skip e.g. breakfast with a Whole Supp. Once it becomes a habit, build from there!

Your path to success

At Whole Supp, we believe that lasting dietary changes come from making small, manageable adjustments. Understanding why behaviour change is difficult can help you navigate challenges and set yourself up for success.
- Start small and build confidence.
- Create a supportive environment by surrounding yourself with people and resources that encourage your goals.
- Be kind to yourself and recognize that progress, not perfection, is the key.
With the right mindset and tools, you can make positive dietary changes that last. Let’s take this journey together, one meal at a time.

CUMMINGS, K.M., JETTE, A.M. and ROSENSTOCK, I.M., 1978. Construct validation of the health belief model. Health education monographs, 6(4), pp. 394–405.

LUSZCZYNSKA, A. and SCHWARZER, R., 2020. Changing Behavior Using Social Cognitive Theory.

PROCHASKA, J.O. and VELICER, W.F., 1997. The transtheoretical model of health behavior change. American Journal of Health promotion : AJHP, 12(1), pp. 38–48.

RYAN, R.M. and DECI, E.L., 2000. Self-Determination Theory and the Facilitation of Intrinsic Motivation, Social Development, and Well-Being. The American Psychologist, 55(1), pp. 68–78.
SALMON, J., HESKETH, K.D., ARUNDELL, L., DOWNING, K.L. and BIDDLE, S.J.H., 2020. Changing Behavior Using Ecological Models. In: M.S. HAGGER, L.D. CAMERON, K. HAMILTON, N. HANKONEN and T. LINTUNEN, eds, The Handbook of Behavior Change. Cambridge: Cambridge University Press, pp. 237–250.