Start the new year with confidence using these top 8 dietitian-approved nutrition tips. This expert guide offers science-based advice on managing eating trends, setting realistic resolutions, and building healthy habits—without fads or misinformation.
Top 8 Dietitian Tips + Recipes for the New Year (Science-Based Nutrition Tips That Really Work)
The New Year often brings a flood of diet trends, bold promises, and conflicting nutrition advice—much of it unrealistic or unsupported by science. That’s why this guide to Dietitians’ Top Tips for the New Year focuses on balanced, evidence-based strategies to help you feel better without limitations, guilt or quick fixes. Drawing on insights from registered dietitians and nutrition experts, this blog offers practical guidance for navigating New Year’s resolutions, evaluating popular food trends, and building sustainable eating habits that last long after January. If you’re looking for clear, reliable nutrition advice rooted in science—not fads—these expert tips will help you start the year feeling informed, empowered, and nourished.
As the new year approaches, our thoughts often turn to health and fitness goals. But before you jump on the latest diet fad, keep it real by focusing on healthy, sustainable diet changes. This means they are dietary changes you can make as part of your overall lifestyle long term. Fad diets that are so miserable you can’t wait to quit them are the opposite of sustainable diet changes. Instead, focus on picking up a healthy habit or two in order to build a balanced lifestyle that supports overall good health. With that in mind, I asked some of my favorite registered dietitian nutritionists to weigh in on their favorite habit tips for stacking your health goals to kick off the New Year. Happy new year!
Eat and live kindness,
Sharon
Top 8 Dietitian Tips for the New Year
1. Set sustainable health goals
As the New Year begins, watch out for diet fads and internet trends, which often have no scientific basis and can rob you of your health in the long run. Instead, set some realistic goals for healthy eating and exercise that work with your life, and then do some planning. “Take a minute to sit down and look at your schedule. What are the best times you can fit in meal planning and exercise? Go ahead and schedule the times that work best for you. Having something on your calendar will make it part of your routine. If it’s inconvenient, you probably won’t stick to it, so be realistic with your schedule,” says Samara Abbot. G&G Nutrition Co. “Walk through your day and think about what needs to happen to achieve your goal. By doing this, you’ll have more strategies to support your success,” says Michelle Loy, MPH, MS, RDN, Go Wellness.
2. Find Support
Once you’ve established some realistic health goals, it’s extremely helpful to recruit a friend with similar health goals. “Whether it’s a family member, colleague or friend, find someone, like a workout buddy or someone to bounce recipe ideas with, to make lifestyle changes more fun and share successes and challenges with!” says chef Julie Andrews, MS, RDN, CD.
3. Love yourself
Instead of focusing on the guilt or shame associated with your health goals, focus on self-love. “Make healthier lifestyle choices like eating, exercising and managing stress because you want to do something good for yourself, not as punishment,” says Stacy Lewis, MS, RDN, LD. “Start seeing exercise as a way to improve sleep and mood, get stronger, and prevent disease. Set small, manageable goals like including a vegetable at every meal instead of restricting foods and enjoying cooking and sharing meals,” says Kim Melton, RD at Nutrition Pro Consulting. Take time during the day to step away, clear your head and take deep breaths. Allow time to wind down at the end of the day so you don’t just go from working on the computer straight to bed. And most importantly, make sleep a priority. Remember – if you don’t take care of yourself, who will? says Mandy Enright, MS, RDN, RYT.
4. Go plant-based once a week (or more)
An easy way to focus on health is to eat more plant-based meals during the week that focus on beans, whole grains, nuts, seeds, fruits and vegetables. You’ll fit in healthier foods and reduce your intake of saturated fat and sodium. “Once a week try an all-plant meal and add more spices to your meals to add flavor and health benefits,” says Gauri Junnarkar, MS, RD, LD, CDE, BAMS, LMT, AyurNutrition.
5. Upload the food
It’s easy to have a competitive relationship with food as it relates to our bodies and our health goals. However, learning to feel peace and gratitude around food rituals can lead to a more mindful relationship with food, which has so much cultural and social value beyond mere nourishment. “Elevate food to the level of respect it deserves. Take time each day to enjoy and appreciate it every day,” says Amanda Archibald, RD. The Genomic Kitchen.
6. Think Positively
It’s easy to focus on all the things you need to cut out of your diet, which can lead to feelings of deprivation. However, a more positive approach is to focus on what you want to include more in your healthy diet. This can actually crowd out less healthy options. “I always advise people to commit to one thing in their eating pattern that they must have more from, no less than. Instead of “I can’t have that much XYZ,” it’s much less stressful to focus on “I should have another serving of fruit,” or “another glass of water,” or “fit protein into my snacks,” or “try to eat more legumes.” It also takes the focus off less nutritious foods without demonizing them or making you crave them,” says Kelly Jones, MS RD, CSSD.
7. Create the fun
It is not reasonable or sustainable to completely give up all pleasure in your diet. “Ditch the idea of cheat days, which is very negative and definitely not empowering. Instead, treat yourself regularly to the foods you love. Learn to fit them into your healthy eating pattern instead of ‘cheating’ them. Then remind yourself that a little fun in an otherwise healthy diet is fine, and you can enjoy a little more tomorrow,” says Jill Weisenberger, MS, RDN, CDE, FAND.
8. Remember, Small Changes = Lasting Changes
It is absolutely true that small steps can lead to big results. This is especially true when it comes to diet and lifestyle changes. “Instead of revising everything at once, master a new behavior and then add new ones. Instead of saying you’re going to exercise every day, start with once or twice a week for a few weeks. Put it in your calendar like any other appointment!” says Dr. Felicia D. Stoler.
Discover more nutrition tips and healthy recipes for the new year!
25 Vegan New Year’s Recipes to start a year of healthy eating
19 Healthy New Year’s Resolutions from Dietitians
New Year’s Diet Resolutions You Can Live With
It’s Veganuary and you’re invited to take a vegan challenge
5 Tips for Going Vegan for Veganuary
Let the winter vegetables shine
40 Best Plant-Based Meals in a Bowl
Top 25 Vegan Recipes for Beginners
20 One Plate Plant-Based Meals Under 500 Calories
Top 20 Vegan slow cooker recipes
Main Image: Bowl of Tempeh Sesame Seeds
