The start of a new year is a great time to reset and refocus on your health goals. Instead of chasing fad diets or unsustainable resolutions, focus on building long-term habits that nourish your body and mind. Here are practical nutrition tips from Reframe
Nutrition to help you make 2024 your healthiest year yet.
1. Set Realistic Goals
Rather than overhauling your entire lifestyle overnight, set small, achievable goals. For example:
Add one extra serving of vegetables to your meals daily.
Replace sugary drinks with water or herbal tea.
Plan and prepare one home-cooked meal each week.
These small changes add up and create sustainable habits over time.
2. Prioritize Hydration
Staying hydrated is essential for energy, digestion, and overall health. Aim for 64–80 ounces (2–2.5 liters) of water per day. To make hydration easier:
Keep a reusable water bottle with you.
Add fresh fruit, like lemon or berries, to your water for flavor.
Set reminders to drink water throughout the day.
3. Focus on Balanced Meals
Every meal should include a combination of:
Protein: Chicken, tofu, eggs, lentils, or fish.
Healthy fats: Avocado, nuts, seeds, or olive oil.
Fiber-rich carbohydrates: Whole grains, fruits, and vegetables.
This balance helps stabilize blood sugar, keeps you full longer, and provides sustained energy.
4. Don’t Skip Meals
Skipping meals can lead to overeating later in the day. Prioritize regular eating times to keep your energy and metabolism steady. If you’re busy, try these quick options:
Overnight oats with fruit and nuts.
A smoothie with spinach, protein powder, and almond butter.
Whole-grain toast with avocado and a boiled egg.
5. Plan and Prep Ahead
Meal planning saves time and reduces stress. Spend some time each week:
Creating a simple meal plan.
Grocery shopping for healthy staples.
Prepping ingredients or cooking meals in advance.
Having healthy options ready to go makes it easier to stick to your nutrition goals.
6. Practice Mindful Eating
Slow down and enjoy your meals. Pay attention to hunger and fullness cues to avoid overeating. Tips for mindful eating:
Turn off distractions like TV or your phone while eating.
Take small bites and chew thoroughly.
Savor the flavors and textures of your food.
7. Limit Added Sugars and Processed Foods
While occasional treats are fine, reducing added sugars and processed foods can improve energy, digestion, and overall health. Replace these with:
Fresh fruit for sweetness.
Whole-food snacks like nuts, seeds, or hummus with veggies.
Homemade meals made with simple ingredients.
8. Find Support
Making lasting changes is easier with support. Share your goals with friends, family, or a nutrition professional. Reframe Nutrition’s Registered Dietitians can provide personalized guidance and accountability to help you succeed.
9. Celebrate Non-Scale Victories
Instead of focusing solely on weight, celebrate other wins, such as:
Increased energy.
Better sleep.
Improved digestion.
Feeling stronger or more confident.
10. Be Kind to Yourself
No one is perfect, and occasional slip-ups are normal. Don’t let a setback derail your progress. Instead, focus on the next healthy choice and keep moving forward.
Ready to Take the Next Step?
If you’re looking for personalized support to achieve your nutrition goals, Reframe Nutrition is here to help. Our Registered Dietitians offer nutrition counseling sessions covered by insurance. Contact us today at Reframe Nutrition to start your journey to better health in the new year.
Make this year the one where you prioritize your health, build lasting habits, and feel your best!
Comments