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The start of a new year often inspires a sense of renewal, prompting people to reflect on their lives and make changes, including adopting healthier eating habits. However, making positive changes to one’s eating habits can be difficult and overwhelming.

According to Michelle Fundingsland, RDN, LRD, Outpatient Nutrition Dietitian at Trinity Health, if someone wants to change their eating habits, one of the first things they should consider is to set realistic goals for themselves.

“SMART goal setting is beneficial because it makes the goals Specific, Measurable, Achievable, Realistic and Trackable. When we make a goal easy, we are more likely to complete it, making us feel good,” Fundingsland said.

She added, “We can always set another goal, but making these goals more achievable will give us more success. Often, we want quick fixes, and when we don’t accomplish them quickly enough, we get frustrated, give up and go back to old habits. So, it’s important to make your dietary goals achievable.”

To avoid feeling overwhelmed by the massive amount of information about eating habits that are easily accessible, guidelines like www.myplate.gov give people visuals of what their plate should look like, which is a great starting point.

“Looking at those visuals as a guideline for your plate and having a vision with your meal plan are good places to begin. There are online and in-person diabetes prevention programs, such as Trinity Health’s Weigh 2 Change program. This is a lifestyle change program using CDC approved curriculum, and is evidence-based for results that show a delay or prevention in the diagnosis of diabetes,” Fundingsland said.

She added, “Having structure and accountability is also helpful. Trying to pair these changes with something you already do that’s successful, like eating a healthier meal at a certain time or trying to incorporate exercise into a certain time of the day, are also good ways to start.”

Fundingsland also noted that everyone is different, and you should find the best approach for you. Some people can confidently begin on their own with a simple food log or using an app, while others might need the support of a friend or loved one or a structured program such as Weigh 2 Change. Either way, it will take time, and each person will have a unique way of reaching their goals.

It’s easy for someone to change their diet temporarily; however, sustaining those changes in the long term can be challenging. According to Fundingsland, a few ways to make small, sustainable changes that can help propel someone to long-term healthy eating habits include having three meals per day, watching your portion size, eating nutrient-dense foods, and slowing down while eating, ensuring you take at least 15-20 minutes to eat.

Mindfulness when eating is also essential when looking to sustain changes. Avoid eating out of stress, anger, or boredom and not feeling like you have to finish a plate, even when you are full. These are other essential tips to remember while aiming to make long-term changes.

“Sometimes we focus on things we can’t have, like sweets or our favorite donut. What we really should focus on is making sure we are getting enough nutrient-dense foods. We want to ensure we have lean protein, whole grains, beans or lentils, low-fat dairy, fruits and vegetables. People often overlook the nutrient-dense foods we need in our diet, and these foods help us feel full due to the nutrient and fiber content,” Fundingsland said.

After someone develops consistent, healthy eating habits and makes them part of their routine, the process will be more straightforward, and they will start seeing benefits, including having more energy and feeling more motivated.

Of course, challenges will appear no matter how far along someone is in their eating habit journey. One of the biggest challenges is dealing with cravings or cheat meals, which can cause someone to feel guilty when eating bad foods.

If we ensure we have three balanced meals daily, which are nutrient-dense with lean proteins, half a plate of vegetables, a quarter plate of starch, fruit for dessert and a cup of milk or yogurt, that should fill us up. The good fiber incorporated in our meal plan will also make us feel full for longer, which is helpful to avoid having those cravings so soon after a meal.

“It helps to look at your scheduled meal plan or when you usually eat. Maybe you are going too long without eating, causing you to overeat on foods or even overeat on calorie-dense foods. Knowing your hunger and fullness cues when you eat your meals helps you stay on top of those cravings,” said Fundingsland.

As the new year unfolds, embracing healthier eating habits becomes a resolution and a commitment to nourishing both body and mind. By taking small, intentional steps daily, we set ourselves on a path to better well-being.

It isn’t about perfection but about progress and consistency, making choices that empower us to feel our best. With every healthy meal, we’re fueling our bodies and honoring the potential for growth, joy, and a brighter, healthier future.

Trinity Health offers a yearlong diabetes prevention program, Weigh 2 Change, on various dates throughout the year. Call Trinity Health Outpatient Nutrition at 701-857-2850 for more information and to find out when sessions are starting.