New year, new habits 

Kick-start the new year with healthy eating 

AS 2025 BEGINS, many of us feel inspired to set new goals, especially around health and wellness. While fad diets often promise quick results, they’re not sustainable or healthy in the long run. Instead, consider making gradual changes that support physical health and long-term well-being. 

Focus on whole foods 

Whole foods are foundational. Choose foods as close to their natural state as possible, like fruits, vegetables, whole grains, nuts, beans and lean proteins. They provide vital nutrients, fiber and energy without the added sugar, salt and saturated fat that often come with processed options. Start by using more whole foods in your daily meals and snacks, and try adding a serving of vegetables to every lunch and dinner.

Protein and fiber 

Pairing protein with fiber is a simple yet powerful way to stay full and energized. Protein supports muscle repair and growth, while fiber aids digestion and helps maintain stable blood sugar levels. Both nutrients digest slowly, keeping you satisfied longer. Combine lean proteins like chicken or beans with fiber-rich vegetables, fruits or whole grains.

Balance your plate 

Instead of restrictive eating, focus on creating balanced meals. Learning to recognize appropriate portion sizes can also help you control calorie intake without feeling deprived. Try the plate method by filling half your plate with vegetables, a quarter with lean protein and the remaining quarter with whole grains or starches. This approach ensures a variety of nutrients and can help keep portions in check.

Snack smart 

Smart snacking can prevent overeating at mealtimes and help you maintain steady energy levels. Look for snacks that combine protein, fiber and healthy fats, like yogurt with berries, apple slices with peanut butter or veggie sticks with hummus. Keep healthy options on hand—things like nuts, yogurt or fruit are great to have around when hunger strikes. 

Plan to cook at home 

Meal planning and cooking at home are powerful tools for maintaining healthy habits. By planning your meals and snacks in advance, you can avoid last-minute unhealthy choices like fast food or processed snacks. You will also have greater control over ingredients and portions. Even small prep steps, like chopping vegetables or cooking grains ahead of time, can make a big difference when it’s time to cook. 

Balance, not perfection 

Balance is the key to healthy eating. All foods can fit into a healthy diet if enjoyed in moderation. Focus on nourishing your body, not restricting it, and allow yourself occasional indulgences without guilt. Try setting realistic goals that can become permanent lifestyle changes. For example, start by cutting down on sugary drinks, adding more vegetables to your diet or eating a nutritious breakfast every day. Goals like “I will eat two servings of vegetables at dinner” or “I will drink eight glasses of water daily” are specific and achievable. Remember, healthy habits need to be sustainable, not flawless.

LAUREN BATEY, MS, RDN, is a program coordinator for the University of Kentucky Food as Health Alliance.