‘Tis the season for New Year’s resolutions! Starting the new year provides the chance to think through personal goals. Is your resolution to eat healthier? You are not alone; most people have resolutions that are focused on physical health and wellbeing1.
How do you do this? Look for ways to boost your nutrient intake through eating a variety of foods. Below are two helpful tips to set yourself up for success in fulfilling your healthy New Year’s resolutions.
Set realistic, achievable resolutions
Setting achievable goals can be challenging, which is one reason why so many resolutions are abandoned. It is helpful to set a goal and then plan check-ins with yourself throughout the year to see how progress is going. Consider using the GROW model to create an achievable goal2:
| G | What is the goal you want to accomplish? | I want to include more protein in my diet. |
| R | Realistically where are you starting? | I only eat two meals a day and also do some late-night snacking. |
| O | What obstacles stand in your way? | I have time constraints and budget limitations. |
| W | What is your pathway forward? | I will plan for three easy meals each day to help limit the late-night snacking, while incorporating budget-friendly protein like milk, cheese and yogurt. |
Using this model can help you form strong goals and actively overcome challenges to reach them. Additionally, setting goals written from a positive perspective versus an avoidance viewpoint gives you a better chance of accomplishing them1.
Resolutions can be modified and can be adjusted3. If you fall behind or fail, that’s okay! Set the goal at the beginning of the year and check in every three months to follow up on progress.
Refocus on eating a variety of foods
This will help you eat a more well-rounded and balanced diet to ensure your body has all the essential vitamins and minerals it needs to work well!
The five major food groups include fruit, vegetables, grains, protein and dairy4. Incorporating all these food groups onto your plate for each meal is the ultimate goal. That can be hard, so breaking it down and pairing foods together is a helpful trick. There are so many creative ways to pair dairy with other foods to help you do this.
Aim for three servings of milk, cheese or yogurt every day for meals and snacks5. Incorporating dairy into your daily eating habits also is a cost-effective way get the most “nutrition bang for your buck!” For example, one serving of milk is less than 25 cents per serving6!
Consider these helpful tips when goal-setting to find success with your New Year’s resolutions!
Citations:
- Oscarsson M, Carlbring P, Andersson G, Rozental A (2020) A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLOS ONE 15(12): e0234097. https://doi.org/10.1371/journal.pone.0234097
- The GROW Model: A Powerful Framework for Setting and Achieving Goals
- Moshontz, Hannah. “Understanding Ordinary Goal Pursuit: Describing and Predicting Success in New Year’s Resolutions.” (2020).
- MyPlate | U.S. Department of Agriculture
- Dairy’s Health Benefits
- What’s in Your Glass
