Happy Healthy New Year 2026!

By: Jenny Favret, M.S.,R.D.,L.D.N., Nutritionist, Duke Pediatrics Healthy Lifestyles Program

The new year is a time to reflect on what is going well, and to consider what we may want to do differently in the coming months (aka “new year resolutions”).

Health-related “resolutions” top the list but are often unrealistic and long-forgotten by mid-January. This year, sprinkle in some self-kindness for “resolutions” that may actually last throughout the year!

Start by Re-Framing our Self-Talk

Instead of: I will stop eating fast food.

Try: I will replace one or two fast food meals each week with a simple meal prepared at home.

Instead of: I will give up soda, sweet tea, juice and all other sugary drinks.

Try: I will make it convenient to drink more water by keeping a reusable water bottle with me.

Instead of: I will exercise for one hour every day.

Try: I will find ways to add movement to my everyday life.

Instead of: I will lose 20 pounds this year.

Try: I will focus on my health by making
small lifestyle changes.

Here are some Small Lifestyle Changes with Big Health Impacts:

• Go for short walks throughout the week.
• Learn how to prepare roasted vegetables with olive oil, and eat them often.
• Replace meat with plant–based protein (beans, lentils, tofu, veggie “meat”) in one meal a week.
• Add chopped vegetables to more foods (eggs, pizza, sandwiches, rice…be creative!).
• Order water instead of soda when buying food out.
• Keep a reusable water bottle close by and sip throughout the day.
• Enjoy raw veggies with dip OR a handful of nuts or seeds when hungry, instead of chips.
• Lower stress level INSTANTLY by pausing to take a VERY deep breath.
  Replace cereal for whole oats as a major breakfast upgrade. Add nuts or nut butter for protein.
• Find joy in small things: the dog wearing a cute sweater, the colorful cloud formations, etc.
• Eat sardines (and other fatty fish) more often.
• Replace some salt added to food, with a sodium–free herb blend.
  Stand up and walk around while talking on the phone.
• Go for seconds on veggies if still hungry.
  Add a green tea bag to water, for a refreshing dose of health–boosting antioxidants.
• Prioritize sleep, which often means turning off the electronics way earlier at night.
• Start each day by identifying “three good things”.