The way to Eat More healthy within the New 12 months, In line with Well being Consultants
A new year often comes with big promises to eat better and just as much pressure to do it perfectly. But nutrition experts say healthier habits don’t require extreme cleanses, rigid rules, or cutting out entire food groups.
Instead, simple, sustainable changes can make a meaningful difference in how you feel day to day. From smarter plate-building to easy fiber boosts and hydration habits, these expert-backed tips focus on progress over perfection.
Leybelis Padilla, a Gastroenterologist and Lifestyle Medicine at Unlocking GI, tells Life & Style that eating healthy for the new year doesn’t have to feel like “a roulette wheel landing you on the next trend or laundry list of foods to avoid.”
Eat Whole Foods
“Eating whole minimally processed foods, make meat the side dish rather than the main dish, and stick with ingredients on a label that you can read and understand,” she says.
Add Fiber To Your Diet
Padilla also tells Life & Style the importance of fiber. “Fiber is your friend and most people in the United States are grossly fiber starved so adding extra fiber to recipes can really jumpstart your digestive health and overall wellbeing.”
For easy ways to increase fiber intake, Padilla suggests “adding flax seed meal to oatmeal or pancake mix, adding chia seeds to a smoothie, adding lentils to spaghetti sauce, or cooking with brown rice instead of white rice.” She notes that “small, easy additions or swaps can really compound in benefits over time.”
“Half Plate” Visualization Hack
Edmund McCormick, the author of “The Food Questions America is Asking” recommends a simple visual trick to improve nutrition without counting calories.
“Start by adding ‘color’ (frozen vegetables, bagged spinach, or sliced apples) to exactly half of your plate before adding your entrée,” McCormick tells Life & Style. “It’s the unconscious nudge you need to get your fiber and nutrients without ever factoring one single calorie into your calculations.”
Stay Hydrated
McCormick also emphasizes the importance of drinking enough water, especially when snack cravings strike.
“The trick is to drink 8 oz of water before you are permitted to open the fridge for a snack,” he says. “‘Boredom eating’ is 70 percent just being a little dehydrated. If you’re still hungry after the water, go for the snack — but 70 percent of the time, the craving will vanish.”
Start Your Day With Protein
Finally, McCormick stresses beginning meals with protein to help manage blood sugar and cravings.
“Instead of reaching for a ‘naked carb’ (such as a bagel or sugary cereal), start your meal with protein. Whether it’s hard-boiled eggs or Greek yogurt, beginning your meal with 20g of protein will regulate your blood sugar levels throughout the day, eliminating cravings for sweets at their root.