• HCF reveals Australia’s most popular New Year’s Resolutions for 2023: to exercise, lose weight, improve nutrition, stress less
  • 62% of Aussies said cost of living pressures impacted health goals over past year
  • One third said they had to cut back on fresh food due to cost of living pressures
  • HCF Dietitian Deepti Khatri reveals five ways to increase nutrition while saving money


FRIDAY December 30, 2022: Australia’s largest not for profit health fund, HCF, can reveal Australia’s most popular New Year’s Resolutions for 2023, with more than half of our nation hoping to do more physical activity or exercise.

An exclusive survey conducted on behalf of HCF of more than 1,000 Australians has revealed more than 80 per cent said they set resolutions; but almost half (46%) of those admitted they got too busy to stick to them.

The survey has also revealed that 62 per cent of Australians said that cost of living pressures impacted their health goals over the past year, with a third admitting they had to cut back on fresh food.

The survey shows the most popular resolutions for 2023 will be:

  1. To do more physical activity or exercise (52%)
  2. To lose weight (47%) / To eat more healthily improve nutrition (47%)
  3. To stress less (42%)
  4. To make more money/chase financial freedom (38%)
  5. Get more sleep (37%)

HCF Health Coach and Dietitian, Deepti Khatri, said the best way to achieve healthy goals was to start small and stay consistent.

“Motivation comes with momentum, so if you start small and build slowly, you’re more likely to find success,” Ms Khatri said.

“If you want to aim for 30 minutes of exercise a day, break it up into 10 minute blocks, or even start with 10 minutes on three days of the week and gradually build that up to 30 minutes daily. You don’t have to go from zero to 100 straight away.”

With weight loss featuring as equal second on the list of most popular New Year’s Resolutions, Ms Khatri said it was important people remembered that improved health wasn’t just about the number on the scales.

Ms Khatri works with a team of dietitians, nurses and pharmacists to deliver HCF’s COACH Program®, helping eligible members with heart-related conditions or diabetes to improve their health.

“Put simply, if you eat better you feel better,” she said.

“We speak with members once a month and often there’s no change on the scales but there’s a reduction in their waist measurement and that’s much more important.

“The fat that sits around the abdominal area is called visceral fat – the bad fat that sits around your vital organs, and increases the risk of cardiovascular disease and type 2 diabetes. Bringing that measurement down can have a hugely positive impact on your health, with benefits ranging from lower blood pressure to more improved cholesterol levels.”

To combat the impact of the rising cost of living on fresh food, HCF COACH and Dietitian Deepti Khatri recommends the following top five tips:

  1. Buy frozen and canned: “Frozen vegetables and fruits are harvested at their peak ripeness and snap frozen to help retain all their nutrients for an extended period of time,” Ms Khatri said. “A big bag of frozen blueberries is often a lot cheaper than a small punnet, and they’re perfect as snacks, in smoothies or on your breakfast. Frozen vegetables are also great for stir-fries, casseroles, shepherds pie, steaming or blitzed into soups”
  2. Pick imperfect: “Most supermarkets and fruit and vegetable stores now offer ‘imperfect’ or ‘odd’ varieties of fruits and vegetables at significantly reduced prices, just because they have a blemish or have grown in an irregular shape. Buying these helps the farmers, has a positive impact on the environment, and most importantly, saves you money!”
  3. Meal prep: “By cooking healthy meals in batches and storing into the fridge or freezer, you’re saving time for your future self and creating convenient options, while also saving money by avoiding the urge to grab takeaway or revisit the shops.”
  4. Season yourself: “Premade sauces and meats that are already marinated often have too much salt, sugar, and preservatives added and are more expensive. High salt intake can increase high blood pressure and lead to increased risk of heart disease and stroke.Instead of adding salt when cooking, use fresh or dried herbs, garlic, mustard, chilli, pepper, vinegar or lemon juice. When you cook at home you always know exactly what’s in there, and you’ve saving on the grocery bill too.”
  5. Meat free meals: “Many cuts of meat can be expensive and high in saturated fat, which may increase your risk of cardiovascular disease. By reducing red meat intake to one to three times a week and increasing fish intake to twice a week, you can help improve your health. It doesn’t need to be expensive – I recommend canned sardines, tuna, and salmon which contain benefical omega-3 oils that reduce risk of heart disease. Introducing more legumes like lentils and chickpeas , which are high in fibre and micronutrients, can also be a great way to cut back on the grocery bills, plus they’re a really good source of plant based protein and healthy fats.”

HCF offers a range of Health and Wellbeing programs to support members to be their healthiest selves, including The COACH Program, a 4-6 month phone-coaching support program provided at no extra cost for eligible members* with heart conditions or diabetes that can help improve your health.

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Media contact: Rebecca Page 0439130400 rpage@hcf.com.au



HCF, Australia’s largest not-for-profit health fund protecting Australians since 1932, covers more than 1.8 million members with health and life insurance, and travel and pet insurance. HCF has been awarded Outstanding Value Health Insurance by Canstar seven years in a row from 2016-2022. On average over the last five years, HCF has paid out more cents in every dollar in premiums to members as benefits than the industry average. To learn more about HCF go to hcf.com.au/about-us


The study was conducted online by YouGov on behalf of HCF, betwee December 4-7, 2022. The sample comprised of a nationally representative sample of 1,019 Australians aged 18 years and older. Following completion of interviewing, the data was weighted by age, gender and region to reflect the latest ABS population estimates.

*To be eligible, members must have a heart-related condition or diabetes and must have had hospital cover that includes heart conditions and vascular system for at least 12 months. Excludes Ambulance Only, Accident Only Basic cover and Overseas Visitors Health Cover. Clinical eligibility applies.