Starting the year with noble dietary goals is a modern rite of passage. And so is ditching those grand plans within a few weeks. So how do you do it right this year?
This Jan. 17, 2020 image shows a display of guacamole and chips and blueberries in Allison Park, Pa. To eat healthier in the new year, try making small and measurable changes, like bringing a healthy and appealing snack to work.
This year, how can we do it right? If we’re pledging to make better food choices, which strategies can help us stick with them?The consensus among experts is clear: It’s tempting to begin with dramatic gestures, but the key to lasting change is setting goals that are small enough we won’t scrap them by Valentine’s Day.
Picture this, says Dana White, a sports dietitian and clinical associate professor at Quinnipiac University: You want to lose 20 pounds and you know that every afternoon you visit the office vending machine for a snack to boost your energy. So, begin packing a healthy afternoon snack — not something punitive, but something healthier that you’ll enjoy — and have that instead of a vending machine candy bar.
Then track that change for three weeks, says Anna Baker, assistant professor of psychology at Bucknell University, who researches the connection between behavioral factors such as self-management and health outcomes. It’s tempting to try making a half-dozen changes all at once, White says. But by focusing on individual, small, unhealthy behaviors and “really identifying what the triggers are that lead to those behaviors,” she says, people “can have a tremendous amount of success without torturing themselves.
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