Balanced Nutrition in 2025: Sustainable Strategies
Written by: Tracy Pritchard (MS, CNS, LDN)
It is already mid-January. By now many of us have learned from the past or from those around us that extreme measures to lose weight and eat healthier are not sustainable. So… instead of another year of being a “resolution drop out,” let’s try a more sustainable strategy by making small changes over time.
Truthfully, you do not have to commit to drastic changes or brand-new goals to move forward; rather, identify what already works for you and focus on consistency! Instead of always needing to do more by attempting severe strategies, take a moment to appreciate the healthy habits you already have or have had success with in the past and make an effort to maintain those.
Most of us have found success, and perhaps even enjoyment, in physical activity and meal planning by using strategies containing a modest amount of structure and predictability. Perhaps the easiest and most effective strategy to implement deals with one of my favorite focus areas: hydration. Observe how much water you typically drink in a day and increase by 8-16 ounces per week until you reach the goal of half of your body weight in ounces of water. To increase your chances of making this part of your daily routine, select a new water bottle, decorate it, and enjoy using it to meet your weekly goals. You may find this one change launches you into other positive habits.
A healthy lifestyle incorporates habits and behaviors that are sustainable and provide you with balance. Research suggests that it is important to set goals that are achievable. These come with a clear action plan that provides the greatest chance of adherence and hitting milestones along the way that will keep you motivated. Setting goals that are unrealistic and associated with an “all-or-nothing” approach leaves little room for life to happen; we know that it WILL happen, and we have to expect the unexpected and learn to make appropriate adjustments!
An all-or-nothing mentality can derail efforts and bring down your confidence. The first time you fall off the bandwagon (it’s likely that you will fall short at some point), you can easily get caught in the trap of not getting back on track because you are not perfect. A reasonable plan that is imperfectly executed is far better than a perfect plan that is not executed at all.
Rather than following the latest fad diet, why not go back to the basics and foundation of a long-term health-promoting dietary pattern? The quality of the diet is important to health improvement. Stay focused on one or two small changes you can consistently implement instead of trying to overhaul your entire diet at once.
Goals should be specific. When a goal isn’t specific you don’t know the steps to take to achieve it, and it’s more of an aspiration than a practical target. Part of your reasonable plan is to have elements which you can measure in order to be able to track your progress. Again, simplicity is key to success.
Goals are also very individual and need to be realistic. Sometimes we can look back and remind ourselves of what has worked for us in the past, and bring back those habits and routines. However, we know that time marches on and we are not in the same position we were when we set goals five, ten, or even twenty years ago. There are many life changes that must be considered before we hold ourself to a standard of what we think we “should” do. Perhaps you had a baby this year, started a new job, or have been dealing with an injury. Don’t underestimate the value of small steps and staying focused on progress over perfection.
Eating a rainbow of foods may be a good way to think about your diet. (No, this does not include Skittles!) Including a variety of vegetables and fruits of different colors may boost your health and help fight off disease. Vegetables are low in calories and carbohydrates and rich in fiber, vitamins, and minerals. In addition, vegetables and fruits allow you to enjoy a variety of textures and flavors while including fiber to help fill you up and boost your gut health. Women should aim for about 25 grams of fiber per day; men should target about 38 grams.
Health benefits of vegetables and fruits include the following:
Decreases inflammation
Improves health of the gut microbiome
Reduces risk of insulin resistance and related conditions
Improves brain health
Aids in weight management
Decreases risk of cardiovascular diseases
Practical tips to increase daily intake of vegetables and fruits:
Stack sandwiches/wraps with veggies like spinach, tomatoes, avocados, onions, cucumbers, and peppers
Mix cooked veggies into scrambled eggs or omelet and top with a vegetable salsa
Try veggies instead of chips for a crunchy snack
Mix cooked chopped veggies into any starch-based side dish, like lasagna, rice, or mixed-grain dishes. The more colorful the better!
Add an extra serving of pureed or cooked frozen vegetables to your soups and stews.
Try a smoothie with leafy greens (spinach, kale) and frozen berries
Veggie based swaps: cauliflower mashed potatoes, spaghetti squash marinara, or lasagna with zucchini noodles in place of pasta
Top pizza with extra later of cooked or roasted veggies instead of processed meats.
Add a stir fry to your weekly menu. Pick a protein and add a variety of veggies; for example: a lemon garlic shrimp or tempeh with asparagus and red peppers
Grill vegetables during your next cookout. Try making vegetable kabobs to go with the main entrée.
You probably read the ten tips above and thought “Sure, I can do that.” “I can add some more fruits and vegetables to my day.” To make it more specific and measurable say, “I am going to add one serving of fruit to my breakfast and one serving of vegetables to my dinner.” A serving of fruit can be adding one medium apple, banana, orange, or pear to your breakfast meal or adding approximately one cup of frozen berries into a protein smoothie. One serving of vegetables is a half-cup of cooked or frozen vegetables or one cup of raw leafy greens.
Once you meet that goal you can add more servings to meals and/or snacks. The great things about this goal is that it can be accomplished whether you are eating at home or at a restaurant. When eating at home, be sure to keep frozen fruits and vegetables on hand or consider the ready-to-go pre-cut fresh fruits and vegetables or salad kits from the grocery store. While eating at home more often may help you achieve your fruit and vegetable goal, you may not be ready to commit to this just yet.
However, you can also shift to making healthier choices when eating out such as adding a salad or extra vegetable to your meal, and reducing/removing less healthy sides. If you aren’t able to get to the grocery store or haven’t committed to planning your meals, most gas stations even have fresh fruit available that you can pick up on your way to work, if needed! (Yes, I am being realistic here! If you are stopping for fresh fruit and some hard-boiled eggs or another protein that decision is absolutely progress from skipping breakfast or having a sugary coffee and donut!)
What small change(s) are you ready to commit to?
Rainbow Salad in a Mason Jar
A great way to meal prep and get a variety of colorful vegetables!
Ingredients (Recipe makes 4 mason jars) :
½ cup white balsamic vinegar
2 Tbsp. extra-virgin olive oil
2 cloves garlic, minced or chopped
¼ cup fresh flat leaf parsley, chopped
Sea salt (or Himalayan salt), optional
ground black pepper, optional
2 cups chickpeas or white beans drained and rinsed
1 cup carrots, shredded or sliced
1 medium red bell pepper, diced
1 medium yellow bell pepper, diced
2 cups red cabbage, shredded or chopped
1 cup cucumber, diced
8 cups salad greens (any)
½ cup raw sunflower seeds
Instructions
Combine vinegar, oil, garlic, and parsley in a small bowl; whisk to blend.
Season with salt and pepper if desired; mix well. Evenly divide dressing between four one-quart Mason jars. Set aside.
Evenly layer chickpeas/white beans, carrots, bell peppers, cabbage, cucumber, salad greens, and sunflower seeds on top of dressing in jars.
Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.