As a registered dietitian, January is one of the busiest—and most misunderstood—months of the year. Many people feel pressure to overhaul their habits as part of a New Year’s resolution. Giving themselves a Santa size list of to-dos. But sustainable health doesn’t come from extremes or perfection. It comes from small, realistic changes practiced consistently over time.
The start of a new year can be a helpful reset, but only if goals are achievable. Instead of making too many changes at one time or following strict plans, I encourage people to focus on subtle refinement. Consider your wellness, preferences, and lifestyle. Pick one to focus on fine-tuning. Give yourself the time and flexibility to develop that new habit. It could take weeks or months, but once established, you can gradually build new habits from there.
Aim for small adjustments like: a) focusing on improving the nutritional content of foods and adding flavor, b) including fruit at breakfast, c) adding vegetables to meals, or d) choosing to eat whole grains (oats, quinoa, wholegrain breads, brown rice, popcorn) a few times a week. These easy ideas can support improved health without drastic changes. Food swaps can also be a great approach. Drink water with herbs or a slice of fruit instead of drinking soda. Grill or bake fish or chicken instead of choosing to have them fried. Eat cut-up veggies with hummus or salsa instead of with potato chips.
Consider moving more. Start sneaking in movement, five to ten minutes a day, and build on that. Consider stretching while your morning coffee is brewing. Try taking a five-minute walk after a meal. It all adds up.
And don’t forget about those other factors that influence our health and happiness: Laugh more. Try new things. Cut back on screen time. Create relaxing rituals to help de-stress.
Finally, flexibility is essential. Eating and living well should enhance your life, not restrict it. Enjoying favorite foods, celebrating milestones, and honoring cultural traditions are all part of a balanced and healthy lifestyle. Choose to move forward in a way that is aligned with your values and what matters most to you. When goals are aligned with values, they don’t just become tasks – they become a reflection of what we want to create. Remember to live with purpose.
The New Year doesn’t require a complete reset. Create habits that you can maintain long after January ends. Start small. Get some momentum going and give yourself some grace. You’re ready for this!
Sara Dust is a Registered Dietitian at NCH Von Arx Diabetes and Nutrition Center, 2450 Goodlette Rd N Ste 101, Naples, FL 34103, 239-624-2749.
