NEW YORK, Jan 5: January marks a time when many of us recover from the indulgence of the holiday season, often filled with rich foods and alcohol. A new year typically brings new resolutions, such as drinking more water, incorporating more fruits, vegetables, and whole grains into our diets, and adopting healthier eating habits to enhance our lives.

However, trying to overhaul your habits overnight can lead to failure. Instead, consider gradually incorporating some of these 25 healthy living tips, adding one new change each week. By the end of January, take a moment to evaluate your progress and focus on an area that requires more attention in the coming month.

1. Prioritize Protein at Breakfast

Consuming sufficient protein is essential for muscle-building, bone health, immunity, and many other vital functions. It can also help curb your appetite. Even if you're meeting your daily protein goals, skipping it at breakfast can undermine your progress. Studies suggest that forgoing protein in the morning can hinder muscle health, weight loss, and potentially blood sugar control.

Try these breakfast options to boost your protein intake:

- A toasted sprouted grain bagel (8g of protein) with smoked salmon (21g) and ricotta cheese (3g per 2 tablespoons).

- A tofu scramble made with 100g of extra-firm tofu (16.5g) sautéed with spinach, diced veggies, and spices.

- Whole grain porridge with teff, quinoa, or barley (6-10g of protein per cup), topped with yogurt and pumpkin seeds.

2. Keep a food diary for a week

A food diary is one of the best tools for dietary changes. It provides insights into your eating habits and helps pinpoint areas for improvement. Research shows that keeping a food diary can improve success for weight loss. Record everything you eat—including portion sizes—immediately after each meal to avoid forgetting. Review your entries at the end of each day, noting areas like missing fruits, too many sweets, or oversized portions. Use this information to target specific habits over the next few weeks.

3. Drink a large glass of water before each meal

Drinking water before meals helps you feel full, reducing the chances of overeating. People often drink less water during winter because they don't feel thirsty, but this simple trick can also help you meet your daily water needs. Women need 9 cups (2.2 liters) of water daily, while men require 13 cups (3 liters), with more needed during exercise. All beverages, even coffee, contribute to your hydration goals (excluding alcohol).

4. Eat more fiber

Many people only consume about half the fiber they need each day. Adults should aim for 25 grams of fiber per day (for women 19-50 years) and 38 grams (for men). Older adults need slightly less. To increase fiber, start with breakfast:

- Add bran cereal to your smoothie for extra fiber.

- Sprinkle flaxseed or pumpkin seeds (2 tablespoons) on oatmeal.

- Include whole fruits like raspberries or blackberries (8g of fiber per cup).

- Use whole grain bread with at least 2-3 grams of fiber per slice.

- Add avocado to smoothies or toast for an additional 3 grams of fiber.

5. Focus on heart-healthy fats

Emphasizing polyunsaturated and monounsaturated fats can lower the risk of cardiovascular disease. When replacing animal fats, these healthier fats can also lower LDL (bad) cholesterol and improve insulin sensitivity. Sources of polyunsaturated fats include grapeseed oil, walnuts, chia seeds, and hemp seeds, while monounsaturated fats can be found in olive oil, avocados, and nuts.

Here are some ways to incorporate more heart-healthy fats:

- Use olive or grapeseed oil instead of butter for scrambling or frying eggs.

- Snack on nuts and fruit instead of cheese and crackers.

- Choose hummus or avocado over butter on sandwiches.

6. Reduce food waste at home

Reducing food waste helps minimize your carbon footprint. Food waste produces methane gas in landfills, contributing to climate change. Try these tips to reduce waste:

- Freeze leftovers instead of throwing them away.

- Avoid buying in bulk—purchase only what you need.

- Buy "ugly produce" that farmers and stores discard.

- Use vegetable scraps to make stocks and broths.

- Store leftovers in front of the fridge for easy access, consuming them within three to four days.

- Purchase frozen produce to avoid spoilage and reduce waste.

7. Practice eating slowly

Eating too quickly is associated with overeating and weight gain. Studies show that people who eat rapidly are three times more likely to be overweight. Eating slowly allows hormones related to appetite to signal your brain when you’ve had enough. To help with portion control, put down your fork after each bite, chew thoroughly, and wait until your mouth is empty before picking up your fork again.

8. Add vegetables to at least two meals

To improve your vegetable intake, try to include them in at least two meals each day. The Canadian Food Guide recommends making half of your plate vegetables and fruits. Here are some ideas to boost vegetable consumption:

- Include leftover grilled vegetables in your lunch.

- Stir in greens like spinach or kale to soups, chili, and pasta sauces.

- Serve poached eggs over sautéed spinach or kale.

- Stir pumpkin purée into overnight oats or smoothies.

9. Add fermented foods to your diet

Fermented foods are linked to improved gut health, reducing inflammation, fighting free radicals, and boosting immunity. They provide beneficial probiotics that increase the diversity of your gut microbiome, promoting better overall health. Examples of fermented foods include yogurt, kefir, kimchi, sauerkraut, kombucha, miso, and natto.

Tips for incorporating more fermented foods:

- Top granola with kefir for extra probiotics.

- Include kimchi or sauerkraut in sandwiches or wraps.

- Snack on unsweetened yogurt with fresh fruit.

10. Serve your dinner on a smaller plate

Using a smaller plate can help reduce portion sizes, promoting weight loss. A client who switched to a smaller plate for six weeks lost 10 pounds. By serving your meal on a smaller plate (7-9 inches in diameter), you’ll be less likely to overeat while still feeling satisfied.

11. Snack on fruit – at least two servings per day

Eating two servings of fruit daily provides more fiber, vitamins, minerals, and antioxidants. One serving could be one medium-sized fruit, two clementines, or a cup of chopped fruit or berries. To meet your goal, enjoy fruit as a snack in the morning or afternoon.

12. Drink a cup of green tea

Drinking 3-5 cups of green tea daily is linked to lower risks of heart disease and high blood pressure. Green tea contains powerful antioxidants called catechins that help reduce LDL cholesterol levels. Consider adding green tea to your diet:

- Swap coffee or soda with green tea during meals.

- Try a green tea latte for an afternoon snack.

- Use brewed green tea in marinades, sauces, or for sautéing vegetables. 

13. Include leafy green vegetables in your diet

Leafy greens are rich in fiber and an excellent source of vitamins A and C, vitamin K, folate (a B vitamin), iron, calcium, and potassium. They are also packed with lutein and zeaxanthin, phytochemicals believed to protect against cataracts and macular degeneration. Research also suggests that consuming lutein-rich greens regularly can slow age-related cognitive decline and reduce the risk of Alzheimer’s disease. Incorporate a variety of leafy greens into your daily meals, such as arugula, beet greens, collard greens, dandelion greens, kale, mustard greens, leaf lettuce, romaine lettuce, rapini (broccoli raab), spinach, Swiss chard, and turnip greens.

Here are some serving ideas:

- Add chopped collard greens, golden raisins, and slivered almonds to sautéed onion and garlic, cooking for about 5 minutes until tender.

- Stir in sautéed or steamed rapini into tomato-based pasta sauce.

- Toss fresh spinach with sliced strawberries and mandarin orange segments for a refreshing salad. (The vitamin C in the fruit helps your body absorb more iron from the spinach.)

- Mix steamed Swiss chard into omelettes, quiches, or frittatas.

- Opt for dark green lettuces in salads instead of lighter greens.

14. Plan your meals for the week

Planning your meals ahead of time is key to maintaining healthy eating habits and ensuring your body gets the nutrition it needs. It also removes the stress of deciding what to eat after a busy day. Try planning your dinners for the upcoming week, and consider planning your breakfasts, lunches, and snacks if applicable.

While planning, think about ways to prepare one dish and turn it into multiple meals.

Batch cooking soups, casseroles, pasta sauces, or chili on weekends and freezing portions for later can be a real time-saver. Prepare whole grains like brown rice, farro, or barley in your Instant Pot, or grill or roast extra portions of salmon or chicken for easy, no-prep lunches the next day.

15. Enhance meals with herbs and spices

Using herbs and spices is a great way to add flavor while reducing sodium in your meals. Beyond that, they contain powerful antioxidants and anti-inflammatory compounds called polyphenols that may enhance brain function and protect against cancer, diabetes, and heart disease.

Here are a few tips for adding herbs and spices to your meals (to substitute fresh herbs with dried, use 1 teaspoon of dried for every tablespoon of fresh):

- Top salmon with fresh dill before baking or grilling, or stir chopped dill into coleslaw and steamed carrots or green beans.

- Mix fresh mint into fruit salads, yogurt, smoothies, or pasta salads, or sprinkle over roasted vegetables.

- Stir ¼ teaspoon turmeric into water while cooking rice or mix with olive oil and drizzle over cauliflower before roasting.

- Sprinkle ground cinnamon over oatmeal, mix it into Greek yogurt, or blend it with almond butter in protein shakes.

16. Incorporate plant-based meals into your week

A plant-based diet can protect against numerous health conditions, including high cholesterol, high blood pressure, heart disease, stroke, Type 2 diabetes, obesity, and some cancers.

Plant-based proteins, such as beans, lentils, nuts, tofu, edamame, and tempeh, are rich in vitamins, minerals, and phytochemicals.

They are low in saturated fat and often provide a great source of fiber. Aim to replace meat, poultry, or fish with plant-based proteins for three meals each week. Here are a few ideas:

- Substitute meat or chicken with tempeh or firm tofu in stir-fries.

- Make bean tacos using black or pinto beans instead of ground meat.

- Use white kidney beans in marinara pasta sauce instead of ground meat.

- Swap beef or turkey burgers for veggie patties made from black beans, chickpeas, or lentils.

- Prepare vegetarian chili or lentil soup for easy lunches throughout the week.

- Try plant-based noodles made from black beans, lentils, chickpeas, or edamame.

17. Add ground flaxseed to your meals

Flaxseeds are packed with soluble fiber, omega-3 fatty acids (alpha-linolenic acid or ALA), and lignans, phytochemicals linked to better health. 

Regular consumption of ground flax may help lower LDL cholesterol, blood pressure, and potentially reduce the risk of breast and prostate cancers. Two tablespoons of ground flax provide 60 calories, 4 grams of fiber, and more than a full day's worth of ALA.

It's important to consume flaxseeds ground, as whole flaxseeds pass through the digestive tract undigested. Add ground flax to hot cereal, overnight oats, smoothies, yogurt, applesauce, muffin or pancake batters, or incorporate it into lean ground beef or turkey for burgers or meatloaf.

It can also be mixed into egg whites for a "breading" to coat fish or chicken, or stirred into mustard or mayonnaise for a healthier sandwich spread.

18. Include orange vegetables in your diet

Carrots, sweet potatoes, and winter squash are rich in beta carotene, an antioxidant that may lower the risk of heart disease and certain cancers. Some of the beta carotene you consume is converted into vitamin A, which supports a healthy immune system.

Although there's no specific recommended intake for beta carotene, experts recommend getting 3 to 6 milligrams daily to help prevent chronic diseases. For instance, a medium sweet potato contains 13 milligrams, while half a cup of carrot juice provides 11 milligrams.

Here are some ways to enjoy these vegetables:

- Include diced sweet potato or butternut squash in your favorite curry recipe.

- Roast sweet potato wedges as an alternative to regular potatoes.

- Blend carrot juice into a smoothie or protein shake.

- Stir pumpkin puree into oatmeal or overnight oats.

- Serve roasted squash as a side dish, drizzled with maple syrup and cinnamon.

19. Avoid sugary drinks

Excessive sugar consumption, particularly from sugary beverages, is associated with an increased risk of Type 2 diabetes, heart disease, and obesity. The best strategy is to replace sugary drinks with water, clear tea, black coffee, herbal tea, or unsweetened milk or non-dairy milk.

Sugary drinks include sugar-sweetened soft drinks, sweetened iced tea, lemonade, fruit punch, energy drinks, and sports drinks. Although 100% fruit juice doesn’t contain added sugar, it's still high in natural sugars and calories, and it lacks fiber. It's best to replace fruit juice with whole fruit and opt for water if you're thirsty.

20. Cut 100 calories a day

On average, adults gain one to two pounds each year, which can lead to obesity over time. The good news is that small changes to your diet can help prevent gradual weight gain.

Studies suggest that cutting 100 to 200 calories daily—by eating less, exercising more, or a combination of both—can effectively prevent weight gain. These small changes are more sustainable in the long run.

Here are a few simple ways to cut 100 calories:

- Skip the cheese slice on your sandwich to cut 115 calories.

- Reduce your serving of brown rice by half a cup to save 128 calories.

- Use one less tablespoon of cooking oil for a 120-calorie reduction.

- Try 2% milk instead of cream in coffee, saving 80 calories per quarter cup.

- Add 20 minutes of brisk walking, 12 minutes of hiking, or 10 minutes of moderate cycling to burn approximately 100 calories (for a 170-pound person).

21. Have an afternoon snack

If you’re often hungry when you get home from work, a healthy afternoon snack can help prevent overeating later in the evening.

Eating every three to four hours also stabilizes blood glucose levels and fuels late-afternoon workouts. Healthy snacks should contain slow-burning carbohydrates for energy, along with protein and healthy fats for sustained fullness.

Snack ideas include:

- Apple slices with almond or pumpkin seed butter.

- Greek or Icelandic yogurt with berries.A homemade fruit smoothie with milk or soy milk.

- A cup of black bean, lentil, or chickpea soup.

- Half a whole-wheat pita filled with tuna and baby arugula.

- Whole-grain crackers with cheddar cheese.

- Raw veggie sticks with hummus or guacamole. For convenience, choose energy bars made from whole food ingredients like fruit and nuts.

22. Eat dinner earlier

If you are concerned about your waistline, it's a good idea to eat dinner earlier. Avoid large meals after 7 p.m., and if you must eat later, opt for something light, such as bean soup, a salad with lean protein, or a vegetable omelette.

While eating late doesn’t directly cause weight gain, it’s associated with higher obesity risk and less effective weight loss, even when calorie intake is the same.

Additionally, research shows that late eaters tend to feel hungrier throughout the day and burn fewer calories. Clients who follow an earlier dinner routine often report better sleep, feeling more energized in the morning, and reduced bloating.

23. Choose whole-grain foods

Whole grains are linked with lower risks of heart disease, Type 2 diabetes, and colorectal cancer. They include the entire grain—bran, germ, and endosperm—ensuring you get maximum fiber and nutrients.

Research shows that eating at least three servings of whole grains daily is important for health benefits.

One serving equals:

- 30 grams of breakfast cereal.

- ½ cup of cooked whole-wheat pasta.½ cup of cooked whole grains such as oats, brown rice, farro, quinoa, and millet.

Here are some ways to make whole grains part of your diet:

- Replace refined grains with whole grains.

- Look for “100% whole grain” on packaging and check ingredient lists for refined grains.

- Choose whole-wheat or brown rice pasta instead of white pasta.

- Cook extra portions of whole grains and store them for easy meals later.

- Toss cooked quinoa, farro, or bulgur into salads.

- Add barley, red rice, or spelt berries to soups and stews.

- Try new grains like barley, quinoa, or millet each week.

24. Follow the ‘plate model’ at dinner

Use the “plate model” to manage portion sizes and ensure a balanced meal. Divide your dinner plate into quarters:

- One quarter: Starchy foods (e.g., brown rice, quinoa, sweet potatoes).

- Two quarters: Vegetables or salad greens. This method works well for buffet-style meals too, helping control portion sizes and preventing overeating.

25. Reflect on your healthy habits

The end of January is an excellent time to evaluate the nutrition habits you've been working on. Changing eating habits requires practice, so take a moment to acknowledge your progress. Pick one nutrition tip to focus on in the coming weeks for further improvement.

These small changes can guide you toward healthier habits in 2025!