Rethinking Resolutions: A Nutrition-First Approach That Actually Sticks
Every January, resolutions get a bad rap. We hear that they’re pointless, too rigid, or destined to fail by February. But I don’t think resolutions are the problem — how we approach them is.
When used thoughtfully, resolutions can create momentum. They give us a fresh start, a sense of positive energy, and a clear moment in time to reflect on what we want more of in our lives. And while many of us focus on health goals this time of year, resolutions don’t have to be about health at all. You might set a goal to read 12 books this year, spend more intentional time with your family, or finally learn how to cook a few go-to meals.
As a dietitian, my lens naturally comes back to nutrition — and this is where I see people getting stuck in an all-or-nothing mindset.
The Problem With Traditional Nutrition Resolutions
Most nutrition resolutions sound something like this:
“I’m cutting carbs.”
“I’m doing a 2-week juice cleanse.”
“I’m cutting out sugar.”
“I’m going to lose 10 pounds.”
These goals are usually rooted in restriction, deprivation, or quick fixes. They often create short-term results, followed by burnout, frustration, and a feeling that you failed — when really, the plan was never sustainable.
What if this year, we shifted the focus?
A More Sustainable Way to Set Nutrition Resolutions
Instead of taking foods away, I encourage my clients to ask:
What can I add in that will support my health and fit into my real life?
Here are a few simple reframes that can make a huge difference.
Instead of cutting carbs… aim to eat more high-fiber carbs
Carbohydrates are not the enemy. In fact, high-fiber carbs support digestion, heart health, stable energy, and blood sugar balance.
Try focusing on adding:
Whole grains like oats, quinoa, brown rice, popcorn and whole wheat bread
Beans and lentils
Potatoes and sweet potatoes
Fruits and starchy vegetables
This shift feels less restrictive and more empowering — and it’s far more sustainable long term.
Instead of a juice cleanse… eat more fruits and vegetables
Juice cleanses promise a “reset,” but your body already has an incredible detox system: your liver, kidneys, and gut.
Rather than removing solid food, aim to:
Add a fruit or veggie to each meal or snack
Include a mix of colors throughout the week
Keep frozen options as an easy backup
This supports digestion, immunity, and energy — without leaving you hungry or miserable.
Instead of spending money on unregulated supplements… focus on your foundation first
Supplements can have a place, but they’re not a substitute for a balanced diet.
Before investing in expensive powders or pills, ask:
Am I eating regular meals?
Am I getting enough protein, fiber, and healthy fats?
Am I under-fueling or skipping meals?
Food is the foundation. When that’s in place, supplements — if needed — actually work better.
Why Small Shifts Matter More Than Perfect Goals
The most effective resolutions aren’t dramatic. They’re realistic.
Small, consistent changes:
Build confidence
Create momentum
Lead to habits that actually last beyond January
This is exactly why I focus so heavily on meal planning with my clients. Meal planning isn’t about perfection or rigid rules — it’s about reducing decision fatigue, eating consistently, and making nourishing choices easier during busy weeks.
If Nutrition Is Your Focus This Year… Start Here
If you’re setting health-related goals this year, I encourage you to:
Focus on addition, not restriction
Choose goals that support your lifestyle
Build habits that feel doable, even on busy days
Resolutions don’t have to be extreme to be effective. Sometimes, the most powerful changes come from simplifying — not overhauling — your approach.
If you’re looking for support turning these ideas into real-life habits, this is exactly the approach I teach inside The Meal Planning Bootcamp, designed for busy families who want nutrition to feel easier, not overwhelming.
More on that soon — but for now, consider this your permission slip to set resolutions that work with your life, not against it.
