A Mount Sinai dietician weighs in with tips to help you stay on track.

The most common New Year’s resolution is to eat a healthier diet, which can prove difficult to achieve. Our Clinical Nutrition Manager, Maritza Rodriguez offers up ten ways to be successful with healthy eating—all year long.

Think Positive

A positive attitude is key to success. Focus on everything you can change, not on what you can’t. For instance, focus on the healthy foods that will help you feel better instead of having regrets about limiting the consumption of unhealthy foods.

Set Realistic Goals

Your resolutions should be easy to handle and not overwhelm you. It’s easier to meet small milestones along the way. For example, if this year you want to lose 15 pounds, focus on smaller, attainable goals. Set yourself a goal of losing one to two pounds per week and focus on that each week. Thinking of the big number can overwhelm and lead to unhealthy habits. 

Eat a Variety of Foods

Include all the food groups in your diet, while limiting saturated fats, sodium and added sugars. Well-planned meals should include a plethora of fruits, vegetables, whole grains, legumes, low-fat (or fat-free), unsweetened dairy products, unsalted nuts, seeds, fish, poultry, eggs, lean meat and heart-healthy plant-based oils.

Eat the Right Amount of Each Food

Fill half of your plate with vegetables and some fruits; arrange one-quarter of your plate with whole grains, and complete the other quarter with protein foods. 

Renew Your Grocery List

Fill your grocery list with nutrient-rich foods. Fruits and vegetables should top your list, as they provide a significant amount of antioxidants. The more colorful the food on your plate, the more nutrients you may consume. Key ingredients like nuts, seeds, legumes, fatty fish, whole grains and yogurt should not be left behind!

Emphasize Plant Based Meal Patterns

As opposed to meat-based diets, healthy plant-based diets are associated with a lower risk of diseases such as obesity, type 2 diabetes, and cardiovascular disease. Soy, beans, peas, lentils, nuts and seeds are good sources of plant-based protein.

Reconsider Your Drinks

Sweet drinks are the leading source of added sugars in the American diet.  Avoid regualar soda, fruit drinks, sweetened sports drinks and energy drinks. Replace them with hydrating water. Add berries or slices of lemon or cucumber if you crave flavor.

Skipping Meals is a NO-NO

Skipping meals will make you end up overeating on the next meal. Add healthy snacks to your routine to avoid being hungry for a long time.

Strive for Regular Physical Activities

Even when you are very busy, incorporate short exercise routines into your schedule. Take a short walk during your lunch break or ride a stationary bike while watching TV.

Strive to Eat Better, Rather than Being Perfect when Eating. Practice healthy eating as often as possible and you will stay healthy for longer or better yet, for life.