When it comes to New Year’s Resolutions, do you think “been there, done that”? Maybe you have done Dry January? Whole 30? New Year-New Me Diet? It can be frustrating when you realize that every January you have all the best intentions but then life gets in the way. So how can you use the New Year as a time to make changes in your eating without it backfiring? If you are tired of the roller coaster of being “good” then being “bad” with eating, try the NOW-GO-HOW approach in 2024!
- First off, recognize that it is not you who failed, it is the approach. Any eating plan that has you eliminating food groups, unless it is medically necessary, sets you up for failure. Our bodies are wired to need adequate food and balance from all food groups.
- Step 1: You need to understand your NOW. What is your NOW when it comes to eating? Take a look at your typical eating. I recommend jotting down a typical day of eating, including the time of each meal or snack. Then, see if you can make any conclusions. Do you eat at consistent times? Do you go long periods without food? Do you get enough sleep? What is your fluid intake like? These are some questions to ask yourself to get a feel for what you think needs improving with your eating.
- After you look at your NOW, think about where you want your eating to GO. What are your goals? Do you want more balanced meals? Do you want to eat more vegetables? Do you want to stop the eating behaviors that make you feel badly about your eating? If you cannot figure out specifics and you just know you want to see change that is OK too!
- After you think about where you want to GO, think about the HOW. How can you make meaningful change that will last past the first few weeks in January? How can you make this New Year’s different? The HOW will help you make changes you feel good about.
Some examples of HOW that are not restrictive and can add to meaningful change for you and your family include:
- Make a list of protein foods and starch foods and come up with easy ways to combine them throughout the day.
- When you are eating, ask yourself is there anything I can ADD to this meal to make it more nutritious?
- What do I need to do to make a goal or intention a reality? For example, if your goal is to eat more vegetables at lunch, what do you need to do to make it happen? Do you need to make intentional leftover vegetables for dinner? Do you need to buy precut veggies? Do you need a yummy dip or sauce to make them more appealing?
Hopefully this reframe will help you make your 2024 resolution more effective than years past.
Jacquelyn Stern, RDN is a registered dietitian nutritionist passionate about helping people develop a healthy relationship with food, eating, and their body. You can find her on Instragram @annapolisnutrition and on Facebook.
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