Handout: 12 Months of New Year’s Resolutions to Follow MyPlate
Here are 12 MyPlate-inspired New Year's resolution ideas to guide you toward healthier eating patterns all year. Adopt one new one each month:
January - Fill Half Your Plate with Fruits and Vegetables: Aim to make half your meals colorful and nutritious by incorporating more fresh or frozen produce.
February - Choose Whole Grains: Swap refined grains for whole grains like brown rice, quinoa, or whole-grain pasta in at least one meal each day.
March- Focus on Lean Proteins: Incorporate lean proteins such as chicken, tofu, beans, or fish in meals and explore new protein options each month.
April - Make Dairy or Dairy Alternatives Low-Fat: Opt for low-fat or non-dairy calcium-rich alternatives to improve your calcium intake.
May - Cut Down on Added Sugars: Limit sweets and processed foods high in added sugars; consider replacing sugary drinks with water or infused water.
June - Stay Hydrated: Drink plenty of water throughout the day to support metabolism and digestion.
July - Control Portion Sizes: Be mindful of portions to avoid overeating, especially with high-calorie foods. Practice measuring ice cream, cereal, pasta, etc. each time you dish up. Stick to a half cup or one cup serving instead of “filling up the bowl.”
August - Plan Your Meals: Plan weekly meals that align with MyPlate's recommendations to ensure balanced nutrition and make a shopping list. Now you are ready to cook each night!
September - Snack Smarter: Choose nutrient-dense snacks like fruits, vegetables with hummus, or nuts instead of chips or sweets. Prep at least 3 so you have smarter snacks each week.
October - Reduce Sodium Intake: Experiment with herbs, spices, and other natural seasonings instead of salt when preparing meals. Read food labels to choose the lowest sodium options for ingredients. Look for “no-added-salt” or “low in sodium” on the label. This especially applies to any processed/packaged foods that come in boxes, cans, and freezer packaging.
November - Eat Seafood Twice a Week: Make it a goal to add seafood to your weekly meal plan, as it is a good source of omega-3 fatty acids and lean protein.
December - Cook at Home More Often: Commit to preparing more meals at home, giving you greater control over ingredients, portion sizes, and food choices. Try cooking a new MyPlate-inspired recipe each week!
Each of these resolutions helps align your eating habits with MyPlate guidelines, supporting a balanced and nutritious diet for the new year!
