January 2023

Every year, people make ambitious resolutions for New Year’s that they inevitably drop by February. A better option: Choose some simple resolutions that you can more easily stick with for the entire year.

If you’ve been struggling to lead a healthier lifestyle, working on one or more of these three New Year’s resolutions could help you slowly build healthier habits for the next year — and beyond.

Walk at least 10 minutes per day.

The Centers for Disease Control and Prevention recommends that adults get 30 minutes per day of moderate exercise (like walking) at least five days per week to support their physical and mental health. If 30 minutes per day feels daunting, try making a smaller resolution — like 10 or 15 minutes per day — instead. It’s easier to get started when it’s only for a short time.

Eat at least 15 grams of protein with breakfast.

The U.S. Recommended Dietary Allowance for protein (the minimum you need per day) is 0.36 grams per pound of body weight. Starting your day with a healthy dose of protein will help you to meet your daily goal — and keep you feeling full for longer. Good sources include eggs (8 grams each), eight ounces of milk (6 grams), one cup of yogurt (10 grams), one ounce of cheddar cheese (6 grams), and an ounce of almonds (6 grams).

Eat three servings of veggies and two servings of fruit per day.

A 2021 study published in the journal “Circulation” found that eating just three servings of non-starchy veggies and two pieces of whole fruit (not juice) leads to the lowest mortality rates. It could be as simple as some carrot or pepper sticks, a green salad, tomato sauce on pasta, or chopped veggies in a soup or stew.