It’s that time of year again, the time when I see clients, patients and friends all vying to change their dietary habits and asking my input on the latest trend, workout routine or pill. My answer is unpopular but pretty standard: start small.

If you’ve heard the advice that you’re far more likely to adopt and maintain incremental nutrition goals over a complete diet overhaul, you might want to heed it. One study conducted by the University of Scranton including 200 adults, aged 20-50 years compared an “incremental change” group that adopted one goal each month for 6 months against a “comprehensive change” group that sought to change their diet, sleep and exercise simultaneously. By the end of the study, 80% of the “incremental change” group adopted and maintained their goals whereas 35% of the “comprehensive change” group sustained theirs. This research highlights the effectiveness of a step-by-step approach in achieving long-term health and wellness objectives.

So if you’re still on the fence about where to begin, here are 5 non-diet focused nutrition related resolutions that will immediately support a more energized and focused you in the New Year.

Start every day with a glass of water.

That’s it. That’s the goal. Before you shower, make breakfast or run out the door, please pour yourself a glass of water and drink it. Staying hydrated is crucial for maintaining energy levels throughout the day. Sipping on water is a simple way to enhance concentration and cognitive function, both of which are essential for staying energized and focused. As a dietitian, I am also acutely aware of how drinking water aids in digestion, preventing constipation and mobilizing nutrients throughout the body. Set a visual reminder for yourself to begin this practice tomorrow morning. Pour your glass of water now and your future self will thank you.

Check-in with your hunger levels before you eat.

Ask yourself this intentional question before your next meal or snack: How hungry am I? Notice physically if you are hungry. Respond to it. Don’t wait or forgo your hunger cues. Watch how this affects your energy levels and mood. A commitment to routinely checking in with yourself is one way to employ mindful eating practices. It also ensures you’re not skipping meals—a common reason for chronic fatigue and poor focus during the day.

Eat the rainbow.

Prioritizing meals that are rich in colors: violet, red, blue, green, orange and yellow is one artful way of approaching an anti-inflammatory meal pattern that may support brain health and longevity. It’s an easy goal to remember and makes plated food more aesthetically pleasing that monochromatic eating. Take a quick inventory of the colors that you’ve consumed today. Need more green? Steam a bag of vegetables. Missing some red? How about an apple for a snack? Make it fun. Don’t overthink it.

Replace any High Fructose Corn Syrup (HFCS) containing beverages with non-HFCS ones.

High Fructose Corn Syrup (HFCS) is a common sweetener found in many processed foods and beverages. It is made from corn starch and contains a mixture of glucose and fructose. The concentration of fructose in HFCS is significant because fructose is metabolized differently from glucose. Our bodies tend to store it as fat around organs. Higher fructose concentrations negatively impact liver metabolism, insulin sensitivity, and increase heart disease risk when consumed excessively. I encourage all of my patients to find ways to reduce their consumption of HFCS, especially in beverages because we don’t get the same satiety cues from drinking sweet beverages as we do from drinking non-sweetened beverages. So we must “proceed with caution” so to speak. One non-HFCS beverage to consider is milk. Not only has some research suggested that routine milk drinkers have higher energy levels post exercise but in older adults, milk consumption has been positively associated with reduced lean muscle tissue loss and glutathione levels in the brain. This is important in potential protection from cognitive decline.

Choose to create a positive food environment for yourself.

Whether you have a specific place in your home or work place where you eat, commit to making it a peaceful space where you feel free from distractions when you eat. For some people, this means keeping tabletops free of clutter. For others, it’s adding colorful touches with napkins, fresh flowers or placemats. We are as influenced by the space in which we eat as we are by what we eat. Being intentional about our food environment is one way we set ourselves up to be intuitive about whether, how much and when we eat and drink.

We’d love to hear what your nutrition goals are. Whether you're focusing on hydration, mindful eating, or creating a positive food environment, sharing your goals can help solidify your commitment and inspire others. If you need a little guidance along the way, don't hesitate to reach out for support. Your health journey is unique, and we're here to help you succeed.