Rethinking the Diet Resolution: A Smarter Way to Eat Well

 

Every January, the same promise resurfaces: This year, I’m going on a diet.

And every year, many of those resolutions fade by February.

The problem isn’t willpower—it’s the way we define a “diet.” Too often, diet resolutions focus on restriction, perfection, or short-term fixes rather than habits that support health, joy, and longevity.

Why Traditional Diet Resolutions Fail

Most diet resolutions collapse because they:

• Are too rigid to survive real life

• Focus on what to cut out, not what to add

• Ignore stress, time, culture, and access to food

• Treat food as the enemy instead of nourishment

Weight-focused goals can also overshadow improvements that matter more—energy, blood sugar control, digestion, strength, and mental well-being.

A Better Question to Ask

Instead of “What diet should I follow?” ask:
“What changes can I sustain?”

True progress comes from behavioral shifts, not temporary rules.

The New Diet Resolution: Small, Meaningful Changes

A healthier approach to eating doesn’t require a dramatic overhaul. It starts with intention and flexibility.

Consider resolutions like:

• Eating one more serving of vegetables each day

• Cooking at home one extra night per week

• Drinking more water before reaching for snacks

• Paying attention to hunger and fullness cues

• Adding protein and fiber to breakfast

These changes are realistic—and realism is what makes habits stick.

Focus on Addition, Not Deprivation

One of the most powerful mindset shifts is moving away from restriction. When people focus on adding nourishing foods—fruits, vegetables, whole grains, legumes, lean proteins—ultra-processed foods naturally crowd out.

Eating well becomes less about control and more about choice.

Health Is More Than the Scale

A meaningful diet resolution recognizes that health shows up in many ways:

• Stable energy throughout the day

• Improved cholesterol or blood sugar

• Better digestion and sleep

• Reduced stress around food

• Enjoyment of meals and social connection

These outcomes last longer than any number on a scale.

Make It Personal

There is no universal “best diet.” Culture, budget, cooking skills, health conditions, and preferences all matter. The most effective diet resolution is one that fits your life, not someone else’s highlight reel.

The Bottom Line

The best diet resolution isn’t about being perfect—it’s about being consistent. When eating habits support both health and happiness, they stop feeling like a resolution and start feeling like a way of life.

This year, aim for progress, not punishment.
Your body—and your future self—will thank you.

Egg Salad Week - Food Safety and Recipes

Egg Salad Week (the week after Easter). Dedicated to the many delicious uses for all of the Easter eggs that have been cooked, colored, hidden, and found.

Food Safety
If you plan to eat the Easter eggs you decorate, be sure to use only food-grade dye. (Some people make two sets of eggs - one for decorating and hiding, another for eating. Others use plastic eggs for hiding.) For an Easter egg hunt, avoid cracking the eggshells. If the shells crack then bacteria could enter and contaminate the egg inside. Also, hide eggs in places that are protected from dirt, pets, and other bacteria sources and keep hard-cooked eggs chilled in the refrigerator until just before the hunt. The total time for hiding and hunting eggs should be no more than two hours. Then be sure to refrigerate the "found" eggs right away until you eat them. Eggs found hours later or the next day should be thrown out — not eaten! 

When shell eggs are hard-cooked, the protective coating is washed away, leaving open pores in the shell where harmful bacteria could enter. Be sure to refrigerate eggs within two hours of cooking and use them within a week. Check your refrigerator temperature with an appliance thermometer and adjust the refrigerator temperature to 40°F (Fahrenheit) or below. 

Egg Salad Sandwich with Spinach and Tomato

INGREDIENTS

1 hard-cooked egg and 1 hard-cooked egg white. chopped

1 tablespoon 0% plain Greek yogurt

1 teaspoon light mayonnaise

2 tablespoons chopped celery

2 tablespoons chopped onion

ground black pepper

garlic powder

1/2 cup fresh baby spinach

2 slices tomato

1 whole-grain bread

DIRECTIONS

In a small bowl, combine the eggs, yogurt, mayo, celery, and onion. Add the pepper and garlic powder to taste. Place the egg salad, spinach, and tomato on a slice of whole-grain bread.

Resources
1. Egg Salad, Lightened Up. Egg salad can be high in fat, cholesterol, and calories but with a few simple tweaks, you can make light and delicious versions of this comfort food classic. Dana Angelo White #RDN

Academy of Nutrition and Dietetics Press Release: Make 2013 the Year You Achieve Weight Control Success

FOR RELEASE JANUARY 2, 2013 

Media contact: Ryan O’Malley, Allison MacMunn 
800/877-1600, ext. 4769, 4802 
media@eatright.org 

CHICAGO – Millions of Americans resolve to lose weight and eat healthfully at the beginning of each year, but resolutions are notoriously broken. Registered dietitians—the food and nutrition experts—weigh in on why resolutions fail and how to best set yourself up for success in 2013. 


“It may be tempting to focus on losing weight fast, leading many to turn to dangerous fads diets and crash diets,” said registered dietitian and Academy of Nutrition and Dietetics spokesperson Angela Ginn. “However, research shows that slow, healthy weight loss is more likely to last than dramatic weight changes.” 


While you should consult a physician before adopting an exercise plan, primary care physicians identify nutrition experts such as registered dietitians as the most qualified providers to care for obese patients, according to a recent study from Johns Hopkins Bloomberg School of Public Health. 

“Forget about fad diets and work with a registered dietitian to get back to the basics with realistic and personal goals for eating smarter and moving more.”


Be realistic. Be specific. 

“Expecting to hit the gym for 4 hours every day or to stick to a super restrictive fad diet is overwhelming for your body, mind and schedule,” Ginn said. “Instead, choose smaller, healthy changes you can stick to over the long term, such as taking a walk during your lunch break or adding more fruits and vegetables to your plate each meal.”

“One large goal can seem overwhelming, so set yourself up for success with realistic goals, and divide large, vague goals into smaller, more specific goals,” she said.

For instance, rather than saying I will eat better, break this into specific goals like I will eat one more piece of fruit per day and I will choose whole grains more often.


“Goals should be challenging but also reachable,” Ginn said. “Consult a registered dietitian to build a plan with goals that works for your unique nutritional needs and fits with your lifestyle.” 

Also, make sure the goals you set are measurable so you can track your progress, Ginn recommends. For instance, choose goals so as “How much?” or “How many?” so you can easily review and track your progress, as well as reward yourself. These smaller goals will help keep you from getting discouraged because you can see results more quickly.”

Build a support network.

Enlist family and friends to try new healthy recipes with you or to be your workout buddy. Having a support network can help you focus on positive results rather than temptations, and motivate you to stick with your plan. “A registered dietitian can also help you track your progress towards your health goals and give you encouragement and solutions along the way,” Ginn said. “It’s always a good idea to have a food and nutrition expert on your side!” 

Learn more about healthy weight loss by visiting www.eatright.org/healthyweight or watch the video What a Registered Dietitian Can Do for You. 

The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy. To locate a registered dietitian in your area, visit the Academy of Nutrition and Dietetics at www.eatright.org.

The Registered Dietitian Felicia D. Stoler, DCN, MS, RD, FACSM

Website. Felicia D. Stoler, DCN, MS, RD, FACSM
Host of Honey We're Killing the Kids!

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