January comes loaded with promises of change, such as compensating for the excesses of the holiday season, joining the gym, or adopting a healthier diet. This initial motivation tends to fade when results are not immediate or when the routine makes it difficult to maintain the new habits. In this context, healthcare professionals from the Hospital Clínic Barcelona warn about the risks of following extreme diets, which can not only lead to frustration but also health problems. That's why they suggest a more realistic and gradual approach that allows transforming January's good intentions into sustainable long-term habits.
Adopting and maintaining a healthy diet does not involve following internet diets, memorizing nutritional pyramids, or completely giving up on treats. Each person has control over their diet and, if managed properly, can prevent and control chronic diseases such as hypertension, diabetes, and cardiovascular or neurological disorders. Beyond counting calories or obsessing over a scale, a balanced diet allows for the control of key aspects such as cholesterol and blood sugar, in addition to reducing the risk of certain cancers, such as breast, prostate, or colon cancer. Some studies even suggest that it may slow down cognitive decline in old age.
The first step to improve your diet is to recognize the benefits of healthy eating. From there, it is possible to gradually incorporate new habits without giving up the enjoyment of food. An effective strategy is to plan a weekly menu as it helps avoid quick and unhealthy solutions. Ideally, create a “healthy plate”: half vegetables, a quarter carbohydrates (whole grains, legumes, or tubers), and another quarter proteins (fish, eggs, or white meats). This choice ensures a proper balance of nutrients.
It is recommended to consume at least two servings of vegetables and three pieces of fruit per day, in addition to regularly incorporating whole grains and legumes or nuts about three times a week. White meats can be included in the diet three or four times a week, while red meats should be limited to once a week. It is also essential to maintain good hydration, preferably with water or herbal teas. Limiting the consumption of sugary or alcoholic beverages is important, a simple change that can bring great long-term benefits.
To reinforce these habits, it is useful to establish fixed meal times and have healthy alternatives on hand, such as nuts, yogurt, or fresh fruit. Additionally, it is important to check the labels of packaged products to monitor the content of saturated fats, salt, and sugar. Prioritizing seasonal and locally sourced ingredients not only helps reduce expenses, but also enhances flavor, increases nutritional value, and contributes to minimizing food waste. It is essential to remember that a balanced diet not only encompasses nutrition, but also involves enjoying flavors, sharing meals, and eating without guilt. If difficulties or doubts arise, or a more specific plan is needed, the guidance of a dietitian or nutrition specialist can be key, as they provide personalized guidelines and appropriate follow-up.
New Year's resolutions are solidified when they are transformed into achievable routines tailored to each person's lifestyle. While not everything can be controlled, every food choice contributes to well-being. Finding a balance based on individual priorities—a mix of nutritious foods, an occasional treat, and consistency—is the best way to turn January's promise into a lasting habit.