It’s that time of year again. A new year and time to make those New Year’s resolutions. Love them or hate them, they are hard to escape. For those of you looking to make some changes to your diet, let’s get started. 

Changing your diet is an excellent resolution. Lifestyle choices are a big factor in the risks of common chronic diseases, including obesity, inflammation, heart disease, type 2 diabetes, high blood pressure, arthritis, and cancer. Healthy eating, regular exercise, and relaxation are not a “free pass,” but they do lower risks. Reducing your risk of chronic disease is not the only benefit. Adopting a healthier lifestyle often brings renewed energy and feelings of well-being and empowerment. What could be a better way to start the year and get through the winter doldrums? 

Dietary changes are often most lasting when introduced in small doses. So, it is a good idea to keep your New Year’s resolution simple and doable. Below is a list of some great areas to target. While these areas are broad, hopefully, they can get you thinking about one or two small changes you can make. When you are ready to make a more specific, actionable goal, check out our article on How to Build Healthy Habits with SMART Goals. 

Eat more plants. Fill half your plate with fruit and vegetables. Vegetables are nutrient powerhouses that provide antioxidants, fiber, vitamins, and minerals that promote a well-functioning body. Focus on the non-starchy varieties, such as kale, collard greens, cabbage, broccoli, Brussels sprouts, lettuce, arugula, spinach, beets, carrots, onions, mushrooms, tomatoes, and summer squash. Aim for at least two servings (2 cups) of fruit and two to three servings (2 to 3 cups) of vegetables per day. 

Eat whole foods. Eat whole fruits and vegetables, whole grains, beans, nuts, seeds, poultry and fish as often as possible. Whole foods are unprocessed or minimally processed. As such, they contain little to no additives, including salt. If cost is a concern or you are in a pinch and need to put a meal together quickly, there are options other than fresh. For example, frozen vegetables and canned vegetables and beans are minimally processed. (Use the low-sodium or no salt added varieties if you can find them.) Canned tuna or salmon is also a good choice for protein. Keep these on hand for quick pantry-based meals. 

Keep meat lean. Poultry and fish are no brainers. They are naturally lean, if they are not fried. Eat red meats, including beef, pork, or lamb, only on an occasional basis.  Some of the leanest cuts of red meat come from grass-fed, pastured animals since their meat is less fatty than corn- or grain- fed. Limit processed meats, like ham, bacon, sausage, hot dogs, cold cuts, and other cured meats, to special occasions. Read our article, Red Meat: Does it Fit into a Healthy Diet?, for more on how much red and processed meat we recommend eating. 

Cut back on junk food. You can also start to eliminate highly processed foods and sugar-sweetened beverages. Get creative and consider healthier choices for snacks. This might include fruits, vegetables, salsa, cheese and whole-grain crackers, yogurt and whole-grain granola, or trail mix (nuts, seeds and/or dried fruits). To satisfy your sweet tooth, browse our recipes page for more healthy dessert recipes. 

Be a planner. Your diet won’t change if there’s no plan in place. Give yourself time to really focus on your goals. Think about your lifestyle and what would be a realistic change for you. Then research recipes, make a meal plan, do your shopping, and start cooking and eating better. 

Happy New Year! 

Healthy Breakfast Ideas for Your New Year’s Resolution

Start your day with healthy breakfast ideas that support your New Year’s resolution to eat better. These nutritious breakfast recipes can help make healthy eating a simple, achievable part of your daily routine.

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