By early February, research shows that the vast majority of people have already let their New Year's resolutions slip. Whether the goals were too lofty or felt too restrictive, the mid-winter slump is the most common time for healthy habits to falter.
If your goal was to eat better in 2026, don't give up just yet. Alessandra Stasnapolis, a registered dietitian at Baylor Scott & White, suggests that the key to success isn't perfection—it's sustainability.
Shift Your Mindset: From "Resolutions" to "Intentions"
One reason people fail is that "resolutions" often feel like rigid, pass-fail tests. Stasnapolis recommends setting intentions instead.
Be Accessible: Set goals that fit your current lifestyle, not an idealized version of it.
Break it Down: Instead of one massive year-long goal, set small intentions for each month or quarter.
Think Long-Term: Ask yourself: "Is this something I could do for the rest of my life?". If the answer is no, the goal isn't sustainable.
The "Big Four" Plate Method
Forget calorie counting or strict portion measurements. A simpler way to get back on track is to ensure every major meal includes these four components to keep you full and energized:
Protein: Keeps you satiated.
Carbohydrates (with Fiber): Provides lasting energy.
Produce: Adds essential vitamins and volume.
Healthy Fats: Supports brain health and satisfaction.
Listen to Your Body, Not the Clock
There is a common myth that you must eat five or six small meals a day to stay healthy. Stasnapolis notes that this isn't true for everyone.
"It’s all about figuring out what works best for you... There’s no rule that says you have to eat five or six meals a day."
If you are a nurse on a 3:00 AM shift, your eating schedule will look different than someone working a 9-to-5. The goal is to tune into your own hunger and fullness cues rather than following a generic schedule.
Smart Shortcuts for Busy Schedules
Healthy eating doesn't have to mean hours of meal prep. You can "add nutrition to a base" to save time:
The Rotisserie Hack: Use pre-cooked proteins like rotisserie chicken or grilled salmon.
The "Adult Lunchable": Create grab-and-go kits with cheese, nuts, fruit, and whole-grain crackers.
Upgrade Your Staples: If you love ramen, don't cut it out—just add frozen veggies, edamame, and a protein to turn it into a balanced meal.
The Fiber Gap
While everyone focuses on protein, most Americans are actually missing their fiber goals. Women should aim for about 25 grams a day, and men should aim for 30 grams. Incorporating more beans, peas, whole grains, and seeds can often yield better health results than simply adding more protein shakes.