Written by Courtney Human RD(SA)

As the year comes to a close, it’s time to look back on the chapters of 2024’s nutritional escapades. Let’s be real with ourselves, if your mental capacity has already shut down like mine… diving into a whole new topic would simply be a waste our last reserved bit of energy. This year has been a sleigh ride through science, strategy, and a sprinkle of sass. So, pull up a chair, grab a bottle, I mean glass, of wine, and let’s unwrap the biggest lessons from the past year and pretend something stuck that can be applied in 2025 when planning our dietitian approved nutritional goals.  

We started the year with the celebrity of the weight loss world, Ozempic—equal parts miracle drug and moral dilemma. While it proved its worth for those managing obesity or type 2 diabetes, we learned that it’s no replacement for sustainable habits. If you’re hoping it’ll let you eat your weight in Christmas cake guilt-free, think again. Weight loss is still about balance, not bypassing the broccoli and seeing a registered dietitian to start this journey with you would be a better bet towards long term success.  

Then came February, where we learned that genetics may load the gun, but environment pulls the trigger. Yes, you might have inherited your love of all things sweet, fried and dangerously delicious with a side of disdain for exercise, but epigenetics showed us how to rewrite the narrative. A little less making excuses, a little more determination, and voilà—your genes don’t have to be your destiny.

March had us crunching numbers with calorie counting, but as we discovered, not all calories are created equal. The Krispy Kreme may fit your “daily allowance,” but good luck finding fibre or lasting satiety in that glaze. Counting calories can create awareness, but it’s not the North Star of nutrition. Believe it or not you can back your registered dietitian more than the app counting calories on your phone!

By April, collagen powders took centre stage, promising smoother skin and happier joints. But as we peeled back the marketing layers, it became clear that good old eggs, chicken, and a balanced diet might do the job just as well. Plus, no one really wants to add “expensive white powder” to their holiday shopping list, how expensive is December though?

In May, we fought fire with food, tackling chronic inflammation with omega-3s, rainbow veggies, and, of course, Brazil nuts and June had us sweating—or at least trying to. Exercise reminded us that it’s less about the “go hard or go home” mentality and more about simply showing up. Whether you’re walking off the roast potatoes or dancing to Mariah Carey, consistency beats perfection every time. Santa’s not the only one who should be doing laps this season.

Then came July and soups warmed our bellies and boosted our immunity. From hearty lentil stews to pumpkin bisques, we learned how to turn a humble bowl of soup into a nutritional powerhouse. Side note a soup is great for those post-Christmas fridge-clearing moments where leftover veggies need a home that involves as minimal effort as possible.

There was a masterclass in immunity, focusing on gut health and the superhero status of seasonal fruits and veggies in August. While everyone else was downing neon-coloured “immune boosters,” we stayed grounded with citrus, seeds, and a side of sunlight. Vitamin C may be the Beyoncé of winter nutrients, but a balanced diet? That’s the entire Destiny’s Child.

September, I was living my best dietitian life in Zanzibar.

By October, we were sailing into the Mediterranean, blending chickpeas and olive oil with braai culture. The Mediterranean diet taught us to keep things fresh, vibrant, and balanced. Add a drizzle of olive oil to those festive green beans or swap a greasy Kota for grilled snoek, and suddenly you’re living your best Santorini life—without the airfare.

Finally, November arrived with a call to arms: don’t let December become a diet disaster. We reframed indulgence as intentional and reminded ourselves that one festive feast doesn’t define an entire month. Christmas isn’t a free pass to abandon your fibre, protein, and hydration, but it also isn’t the Grinch of good times. Mindful eating, strategic planning, and a little extra movement can turn December into a stepping stone, not a stumbling block.

So, what’s on the horizon for 2025? We’ll be juicing through the truths and myths of liquid diets, navigating the hormonal hurricane of menopause, and shaking up the supplement scene with creatine and glutamine. Maybe, even revisiting fasting trends and diving into managing alcohol, again. If 2024 was about building a foundation, 2025 is shaping up to be the year of refinement.

For those who have followed each blog and read along this year, I appreciate you! For those who missed a few along the way, shame on you for ignoring my best efforts to better your health and wellbeing. Jokes aside. I love being a dietitian and using this as a platform to share some evidence-based knowledge in a more fun and somewhat therapeutic way.  I hope you gained something from these posts in 2024 and if not, well there is still hope for 2025, I guess.

As you sit down to your Christmas feast, remember that balance is the gift that keeps on giving. Merry Christmas, and healthy new year. May it be full of health, happiness, and just enough indulgence to keep it interesting! Cheers to figuring out more of this nutritional diet-related stuff together next year.