A Dietitian’s New Year’s Resolutions

I’m not a big fan of New Year’s Resolutions because so many of them are unrealistic and extreme and involve cutting out the foods we love. So, come mid-January, a lot of people throw in the towel on their resolutions — and feel like failures.

Setting intentions to nudge your eating in a more nourishing and healthy direction isn’t a bad thing. But it needs to be sustainable. So here are a few shifts that make those intentions more doable, so they actually have a chance of sticking.

1. Downsize your goals:

Meeting a goal feels good, gives you a sense of accomplishment, and feeds your motivation to keep going. But it’s easier to meet goals when they’re smaller and more manageable. 

• Example: Instead of vowing to cut out sugar, try to put one fewer teaspoon in your coffee on most mornings. Instead of resolving to drink a gallon of water a day, keep a water bottle on your desk so it’s easy to sip throughout the day.

2. Change “should” to “want”:

The stories we tell ourselves can rewire our brains and make us feel differently about things. Changing the inner monologue is powerful! 

• Example: Instead of telling yourself you should drink water, tell yourself you want to feel energized and hydrated.

3. Add in food:

So many resolutions center around what you can’t have, which just feels lousy. It’s so much better to think of the foods you should add in instead.

• Example: On most nights, try to add extra veggies to fill half your plate at dinner. Here are more ways to eat more vegetables.

4. Make it a no-brainer:

I don’t know about you, but I often default to what’s easy, especially when I’m tired. When a choice is easy, it’s more likely to become a routine, so make that work in your favor.

• Example: Stock pre-washed bagged greens, so you’re more likely to make a salad and put a bowl of fruit on the counter, so you’re more likely to grab it for a snack.

5. Don’t wait to reset:

The reality is, there’s no need to wait for a new year, new week, or even a new day to start fresh. You can hit the “reset” button whenever you want to. 

• Example: Ate a heavier-than-normal lunch? Have a veg-heavy dinner–not as penance, but because it feels like a natural way to balance the day.