Making your Nutrition Resolution Stick



By Amber Worthen, RD, LDN, NASM-CPT

With the New Year coming at us full swing, it can feel like a lot of pressure to adopt new healthy changes- improve nutrition, increase our fitness, and meet all of our goals. This can also cause us a great deal of unnecessary stress, which will backfire on our progress. What you can do is reach goals in steps, and work on slow and steady progress.

Nutritionally, some of the most common “resolutions” are (1) Eat Healthier and (2) Lose Weight.

What Will Work:

Have a small goal that you can focus on one week at a time. Some of the biggest changes can happen with the smallest adjustments. Some goals to consider are:

  • Aim to consume at least 60 ounces of water per day

  • Work on including vegetables with at least 2 meals each day

  • Think about your hunger level before getting up for seconds to work on portion control

  • Make sure there is a source of protein with every meal


Nothing becomes a habit without consistency and accountability. Find a way to hold yourself accountable for your goals. This could be telling a friend about your weekly goals, and meeting up for coffee to discuss your progress. Plan a family dinner night once a week where everyone in the family contributes to building a healthy meal. Consistent activities that you can look forward to will remind you in a positive way to stay on track.

Tracking Progress

It doesn’t work for everyone, but for some people, tracking your food either on paper or through an app can be very helpful. This way, you are able to look back and see what you’ve eaten, if you’ve had enough protein and fiber, and continue to hold yourself accountable. Some apps we like are MyFitnessPal and LoseIt.

New Years should not be a source of stress and looking at yourself as “needing improvement”. It should be more focused on new beginnings, and looking forward to what the year can bring to us. If improving nutrition is a goal for you, start with small goals that by the end of 2019 will turn into a huge success!

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