Health Matters: Nutrition Goals for 2026

Nutrition goals are often at the top of the list when it comes to New Year’s resolutions- and for good reason! But many nutrition-related New Year’s resolutions fail before January even comes to an end. Why does this happen when so many of us start with the best intentions? Long story short, we set goals that are too difficult to achieve or too hard to maintain. Anyone can cut out sugar for a week, but for the rest of the year? Yeah, right.

What should you consider when creating a diet or exercise plan in 2026?

First, keep it simple. We don’t need to overcomplicate health. Odds are that you already know the recipe to a healthy lifestyle: fruits, vegetables, whole grains, lean protein, low-fat dairy products, limiting sugar-sweetened beverages, limiting alcohol consumption, limiting fast food, moving your body every day, getting at least seven to eight hours of sleep each night, and healthy social interaction. This is a great place to start.

Next, if a diet seems too good to be true, it probably is. Lofty promises that say you’ll lose 30 pounds in one month or cure your diabetes are probably not the answer. These plans are too restrictive and require you to cut out entire food groups or types of foods. They usually cause a huge bounce-back to former habits when they fail and lead you to disappointment and feeling worse than you did before you started. Stay away from these types of plans.

Focus on what you can add to your diet rather than what you should take away. Not only does this put a positive spin on nutrition, but it also may help crowd out other less-desirable food choices as a side effect. If you’re busy adding nutritious foods like nuts, seeds, and dark leafy greens to your plate, there will be less space for fried and ultra-processed foods.

Don’t go from zero to 100. If you currently don’t cook any meals at home, is it realistic to set a goal to completely stop eating out? Probably not. Don’t set yourself up for failure. Start with the goal of cooking one to two meals a week. Once you’ve mastered that, then make it more challenging.

Health goals that are worth trying in 2026:

1. Eat a fruit or a vegetable every day
2. Make half of your dinner plate non-starchy vegetables three to five days a week
3. Add one serving of fatty fish, nuts, seeds, avocado, or other healthy fat each week
4. Cook one new recipe each month
5. Reduce eating out to just once a week on most weeks
6. Move your body for at least 15 minutes three to five days a week
7. Go to bed 30 minutes earlier each night
8. Join a new club or group to meet new friends

How to stay motivated throughout 2026?

Focus on your WHY. Why do you care about making these nutrition changes? To feel your best every day? To stay mobile? To get up and down off the floor to play with your kids? To prevent chronic diseases like diabetes and heart disease? These are all great sources of motivation to remind yourself of when you feel like giving up.

Check back in with yourself mid-year. Set a reminder on your phone or calendar for three, six, and nine months from now to reassess your goals. If you’ve been successful, it is a great time to make your goals slightly more difficult to continue pushing yourself in the right direction. If you completely stopped trying, what was the most difficult part of your original goal? Now is a great time to consider trying again or to rewrite your goal in a more realistic way.