The other day, I overheard somebody say in passing, “yeah, I’m feeling ok, just really wanting some of those fats and carbs, you know?” or something to that effect.

Immediately I cringed, and mumbled half to myself, half out loud, “That’s NOT how you do it. You need carbs and fats to have energy to LIVE.”

I know, I know. Not my business. But being a small part of this wellness community—and experiencing firsthand what it feels like when you deny your cravings or adopt an “all or nothing” mentality—I am concerned for my peers’ wellbeing and for the stronghold the diet industry seems to have over us despite all the progress we’ve collectively made.

While I’m not a registered dietician or health professional (please always consult your own physicians and practitioners when making decisions regarding your health, exercise routine, etc.), I do know a thing or two about why so many well-meaning “diets” and “healthy habits” end up failing.

The Only “Diet” You Need for the New Year

1. Eat mindfully

Full disclosure: I have not mastered this at all. I eat quickly and habitually—and I know I’m doing myself a disservice by not genuinely enjoying my food, causing myself to fill up too quickly, and eating due to my emotions/boredom instead of hunger.

But seriously, let’s all try this, shall we? Take a good look at your food when you serve yourself or have it presented to you. Smell it. Identify the ingredients. Take a small bite, chew slowly, and savor it. Continue!

Food is fuel, yes, but it’s also pleasurable. Truly taste and enjoy your food—and try your best to remove any distractions (cell phones, TV, homework, etc.).

2. Cook at home

Is every home-cooked meal healthy? Of course not. But is a homemade, cheesy lasagna made with canned tomatoes, lean beef, and freshly grated cheese better for you than its Olive Garden counterpart? I can’t vouch for all the OG ingredients, but I’m leaning toward YES.

So, cook at home! Make a game of it. Make a lightened up pizza, a homemade hamburger, a comforting soup or stew, and just cook (or, in my case, have your husband cook). 😉

3. Choose one new meal every week for variety

It’s so funny to me now to think back on my childhood eating habits because I was THE PICKIEST eater. Corn was the only “vegetable” I ate for years, and my mother rotated the same grilled cheese, pasta, chicken tenders, and select few meals for me. (Wonder where Bazooka gets it from?)

Now? I love trying new food. In fact, I get bored eating the same thing day in and day out.

Whether you explore a vegan entrée one week or send your taste buds away on a culinary adventure with ethnic cuisine the next, encourage your family to try a new food/recipe as frequently as possible (if you don’t know where to start, I recommend a service like Blue Apron or Hello Fresh for this!). If anything, you’ll avoid a food rut and may discover a way to make your tried and true takeout recipes a bit healthier.

4. Drop the Keto / Gluten Free / Paleo / Whole30 / etc.

Unless your physician has recommended a particular diet for a health condition/allergy or your personal, ethical views prevent you from eating meat, for instance, there is no need—I repeat, NO NEED—to adopt a rigid diet.

I’m not saying that a brief Whole30 is entirely bad if you primarily eat prepared foods or a diet void of vegetables, but I am going to say—no, YELL—that there is no one “right” way to eat.

It may mean you have to enlist the help of a professional (a non-diet dietician, perhaps?) to become in tune with your body’s unique needs, but I am almost positive that the best recipe will be this lovely gem from Michael Pollan: “Eat food. Mostly plants. Not too much.”

5. Front-load the good stuff

To go along with the Pollan quote above, if you’re truly trying to adopt a healthier lifestyle, then pile up the veggies and healthier sides before loading your plate with less nutritional foods. This doesn’t always mean vegetables (because there are healthy carbs, meats, fats, etc.), but it almost certainly means minimally-processed foods and foods closer to nature.

6. Nothing off limits!

Yep, you read that right. A healthy diet and mindset around food means that NOTHING (save for allergens or foods in violation to ethics/religious beliefs) should be off limits.

Chocolate? Cake? Refined sugar? Real pasta? White rice? Cheeseburgers and fries?

These aren’t things we should eat daily or in excess, but a healthy attitude toward food means eliminating the “good food vs bad food” binary.

Food is energy, plain and simple. Does some food (lean meat, fresh vegetables, etc.) have more nutrients than others (processed meat, refined flour, etc.)? Of course. But it’s ok to eat these things in moderation.

Your experience may be different (and if so, I applaud you!), but when I place a certain food “off limits,” I end up craving it more. And when those cravings get too strong, I wind up bingeing. And then feeling guilty.

But if I just carve out room for those treats? I (mostly) eat them in moderation and naturally fuel my body with those more nutritious foods.

I hope these tips were helpful.

It’s true we all have different needs when it comes to our diets—and, without a doubt, our personal medical professionals know best—but on the whole, I think we should just listen more to our bodies and quiet down the voices from the diet and fitness industries that continually tell us “your choices aren’t good enough.”

If you’re more gentle on yourself and less rigid with the foods you allow into your diet, you may be pleasantly surprised with the outcome.

The only diet you need for the new year isn't a #diet at all! Share on X