Make a resolution to ditch fad diets and embrace healthy eating habits

There’s no better time than the present to adopt a healthy diet. But there’s something about the clock striking midnight on New Year's Eve that offers a new incentive to start eating better.

According to registered dietitian Linda Van Horn, “Any time is a good time to begin a healthy dietary pattern, but for many people the New Year seems to offer an opportunity to start a healthier dietary intake. The challenge is to sustain it throughout the year, and to accomplish that, you need some guidelines to succeed.”

Understanding how to eat better doesn't have to be challenging – it's mostly about understanding some basic nutrition facts and thinking carefully about what you eat and what you skip.

Skip the fad diets

Leading the list of things to avoid are trendy diets, like Keto and Paleo. According to Van Horn, who is chief of nutrition in the Department of Preventive Medicine at Northwestern University's Feinberg School of Medicine in Chicago, most of these trendy diets lack solid scientific backing. Fad diets tend to be unhealthy and hard to keep up with for a long time, usually providing only short-term results that don't last, she explained. They can be harmful because they exclude important nutrients, vitamins, minerals and fiber by cutting out certain food groups, which goes against your goal of staying healthy and managing your weight.

Van Horn says, “Women are often attracted to the publicity around the latest fad diets, weight loss techniques and eating behaviors. For example, research shows that more women have attempted intermittent fasting than men.”

Intermittent fasting has gained momentum in recent years as a tool for weight loss. However, a recent study showed that how often you eat meals may impact your weight more than the specific timing of your meals. The study, involving around 550 adults observed over six years, found that the time between the first and last meal didn't significantly affect weight change among participants. Wendy L. Bennett, a senior study author and associate professor at Johns Hopkins University School of Medicine, noted that consuming smaller meals was more closely linked to less weight gain over time. While some smaller studies suggested benefits of intermittent fasting for short-term weight loss, it may have risks like muscle loss, making it important to consult a health care professional before adopting fasting diets.

The 85/15 rule

Instead of trendy diets, it's wiser to adhere to the "85/15" rule recommended in the USDA's 2020-2025 Dietary Guidelines for Americans(link opens in new window). These guidelines suggest that you should get at least 85% of your daily calories from "nutrient-packed foods," which include fruits, vegetables, whole grains, low-fat or non-fat dairy items, lean meats, fish, nuts, beans and soy products.

You can use the remaining 15% of your calories on foods that have extra sugar or fat. For many people, this 15% is around 250 to 350 calories which amounts to a small piece of cake or pie, a junior-size candy bar or a 6-ounce glass of wine.

Healthy choices at the grocery store

Making good food choices begins when you shop for groceries. Van Horn recommends adding fresh or frozen fruits and vegetables to your shopping list. Fruits are not only delicious but also a quick and healthy option for snacking. Berries, in particular, are rich in nutrients, easy to enjoy and loaded with antioxidants and vitamins.

Vegetables are a must-have when you're shopping for groceries and preparing your meals. Van Horn suggests picking fresh veggies that you enjoy and can easily add to salads. She also mentions that oven-roasted veggies taste great. Even frozen vegetables, when heated and seasoned with herbs, are a convenient way to boost the nutrients in your diet.

Remember to include healthy plant-based protein sources such as beans, peas and nuts. Van Horn especially likes lentils, which can be combined with sautéed onions and added to brown rice, whole-grain pasta or squash for a satisfying meatless main dish that she calls, “low cost but highly nutritious.” Other high-protein options include pinto beans, kidney beans, chickpeas and soybeans.

Fiber is also an essential part of a healthy diet. “Dietary fiber is the unsung hero of nutrition because it achieves so many benefits. It makes you feel full and satisfied, helps your digestion and keeps you regular,” Van Horn said. Adults should consume at least 25 grams of plant-based dietary fiber per day. It can help you feel full and aid your weight-control efforts. You can find fiber on the “Nutrition Facts” labels found on almost all packaged foods. By comparing the labels of certain foods, you can decide which is best for you.

Mindful eating

Being mindful about your food choices, as Van Horn explains, involves carefully considering what you're going to eat. It also means being prepared, such as bringing healthy snacks with you when traveling or expecting a late night at the office.

The more you practice this mindful approach, the simpler it gets. According to Van Horn, after consistently following mindful eating for 30 days, many people become so pleased with their appearance and well-being that they're less inclined to revert to their old unhealthy eating habits.

“Change your behavior and your attitude will follow,” she said. “You don’t have to go hungry to meet your healthy eating goals. You just have to be selective. Once you do that, you may be amazed at how much better you feel.”