10 Ways to Eat Healthier in the New Year

Instead of focusing on what can be removed from your plate this year, let’s discuss what you can add to it to create meals that are both crave-worthy and health-boosting. January’s annual “fresh slate” state of mind can make it all too tempting to try a new diet, cut out whole food groups, overhaul your pantry or commit to unrealistic goals in order to substantiate your health-centered resolutions. But I don’t believe that’s necessary. Instead, let’s get you dancing in the kitchen with joy at first bite, and hopefully have you feeling like your healthiest self yet.

When it comes to eating healthily between meals, preparation is key. Having a variety of quick, wholesome snack options at the ready is critical, especially when the most tempting choices are often those that require minimal effort to prepare. Advice I give to my clients is to keep ingredients on hand that might be thought of as a deconstructed charcuterie board: washed and sliced vegetables such as radishes, carrots, cherry tomatoes, cucumber and bell pepper; berries, grapes, apples, citrus and other seasonal fruit that has been chopped, sliced, peeled or washed; cheese that has been sliced or cubed; and at least a few palate-pleasing accompaniments like hummus, pesto, olives, nuts and unsweetened dried fruit. Within this edible rainbow at your fingertips, every snacking session can be interesting, unique and completely satisfying.

Making your own sauces, dressings and marinades at home creates endless opportunity for customization, and because you don’t have to worry about shelf-life stabilization, you can easily cut down on the sugar and sodium content compared to the prepackaged options in the grocery store. Start with a creamy base, like nut or seed butter, olive oil, avocado or coconut milk, then enhance with fresh or dried herbs, spices, peppers or garlic, brighten with citrus or vinegar, sweeten with raw honey, real maple syrup or dates, and add depth with sea salt, soy sauce or miso. It can be as simple as whisking ingredients in a jar, or pureeing in a blender or food processor for a smooth, creamy consistency. Dressings made with unrefined ingredients are a simple and delicious way to add an extra boost of healthy fats, fiber and antioxidants to any meal.

Herbs and spices have a lot to offer when it comes to simultaneously enhancing the flavor and nutrition of a meal. And if you can tolerate a little spice, the long-term health benefits are worth the burn! According to a 2019 review from the University of Oxford, eating spicy foods more than once a week may reduce the risk of many chronic diseases, including cancer and heart disease. What’s more, herbs and spices such as clove, rosemary, sage, oregano and cinnamon can be helpful in lowering cholesterol and improving mood.

Hot tip! When you're not incorporating herbs and spices into your favorite meals, you can also brew flavorful cold or hot tea using any combination that pleases your palate. Try a combination of grated ginger, cinnamon sticks, crushed fennel seeds and orange peel in the cooler months, and mint, hibiscus, cardamom and saffron in the warmer months.