If you’ve been reading this blog since 2011 started you likely made a resolution to take a positive approach to eating rather than restricting foods (we know that diets don’t work, right?).

Now that you are nearing the two-week mark, how are you doing? No doubt you’ve hit some roadblocks and stumbled.

Don’t give up. Today you are refining your goal for better success. This is your goal—not your friends’, partners’ or the suggestions of the top 10 food list you saw on TV last week. You are unique so choose what works for you and fits your lifestyle.

What will you do differently with the foods you choose? This is the centerpiece of your meal planning (no diets here!). Write a list of the foods and behaviors that you would like to change. You can store these on the Personal Nutrition Planner and check back on your progress.

What is your goal or resolution? What has worked so far and what obstacles have you faced? Perhaps your goal is too general such as “lose weight.”

Find one or two specific items you can do because taking small steps to improve can make a big difference over time. You could plan dinners with fewer high-calorie, low-nutrition foods and instead focus on foods high in fiber and volume (think soups in the winter). Or it could be cooking one or two more times a week at home rather than eating out to manage portion sizes.

Use a reality-based approach of small steps toward healthier eating. If you tried a hot food trend that is terrific for health but didn’t like it don’t eat it. Kimchi, Korean pickled cabbage, may be a great food but if you do not like spicy foods cross it off your list and move on. Food preferences are personal and you should eat what you love in moderation.

How have your family and friends helped or hindered your goal? Research shows individuals who have a strong support network are more successful. If you are the family meal preparer you may have to adjust meals to account for food likes and dislikes.

Try small changes rather than giving up on foods that are important to you. For example, I stock a variety of yogurts to make everyone happy. I’ll make “pulled apart” meals which have components of the entrée in separate dishes for everyone to select what they want. By customizing the meal everyone’s needs are addressed.

Nutrition is considered a young science and there is much new and often conflicting information. The matrix shown above illustrates the factors that may influence your food choices.

Try our Personal Nutrition Planner. This will give you scientifically sound recommendations based on your age, activity level, health concerns and your weight goal. You can discover new foods or reacquaint yourself with forgotten foods. As you write down foods you want to add consider priorities such as organic foods, convenience, cultural foods, cost, family preferences or buying local.

Remember, it is about making small, sustainable improvements for a healthier you. By personalizing and customizing your goals within the wider context in the matrix will you find better success in achieving your resolution! Remember that social support is important to success. Add a comment here with your new and improved New Year’s resolution.

Trina Robertson, Registered Dietitian

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