By Carla Gerryts — Registered Dietitian (RD SA)
The turn of a new year brings with it a familiar ritual: new year resolutions.
Gyms memberships are reactivated, grocery bags suddenly contain quinoa and kale, and sugar is once again declared the enemy. From my experience as a dietitian, this time of year bring both hope and concern. Hope, because many people genuinely want to improve their health and a fresh start might just be the moment of change that is needed. Concern, because the phrase “new year, new you’ often implies that who you were last year was somehow inadequate and in desperate need of a complete overhaul and change.
The reality is that sustainable health does not come from dramatic reinvention. It comes from consistency, compassion, and changes that are realistic enough to last beyond February. It can be as simple as understanding that a nutrition plan comes down to timing, quality and quantity: when am I eating, what am I eating and how much am I eating. It is rare that change is necessary on all three pillars. You most likely have habits that we can built on!
New year resolutions are usually driven by good intentions but are often built on extremes. ‘I will cut all sugar.” ‘I will never eat carbs again.’ ‘I will exercise every day.’ These statements sound impressive, but they set us up for failure. Life happens. Birthdays happen. When an unrealistic resolution inevitably collapses, it is often followed by guilt, shame, and the belief that one has “failed” yet again. Rinse and repeat next year.
From a nutritional perspective, the most problematic resolutions are those rooted in restriction rather than nourishment. I often tell my patients that we must add more nutrient dense foods rather than remove foods from their diet to their surprise. A common believe is that health is something to be earned through deprivation and discipline, preferably starting on January 1. However, evidence consistently shows that highly restrictive eating patterns are associated with poor long-term adherence, weight cycling, and an unhealthy relationship with food.
The stricter the plan, the shorter its lifespan.
A more helpful question to ask at the start of a new year is not ‘How do I change my body?” but rather ‘How do I support my health?” This subtle change in language changes the focus from punishment to care. Instead of eliminating entire food groups, one might aim to include more vegetables, eat regular meals, or drink enough water during the workday. These goals may sound less glamorous, but they are much more effective and far kinder.
Another common trap of New Year resolutions is the assumption that motivation will remain high indefinitely. Motivation is a wonderful starting point, but it is unreliable. By mid-January, enthusiasm often fades, routines become challenging, and the demands of everyday life return in full force. This is also why internal versus external motivation is the key to lasting change. Sustainable habits are not built on motivation alone. They are built on structure, planning, and flexibility. Small, specific goals outperform grand declarations. A goal such as preparing lunch at home three times a week is much more achievable than a vague promise to ‘eat healthy’.
It is also important to recognise that health goals do not exist in a vacuum. Stress levels, mental health, finances, family responsibilities, and work demands all influence eating behaviours. Expecting someone to prepare perfect meals from scratch while navigating burnout and/or emotional distress is unrealistic. As dietitians, we know that nutrition is deeply interconnected with overall well-being and any approach that ignores this context is incomplete and will fail.
“Resilience” is a big word, with plenty of meaning in different contexts, but what I did notice is that my patients who can quickly get over a setback are much more likely to reach their goals and maintain their results. Unfortunately, if you are waiting for circumstances to be perfect before you make a change, you will wait forever.
Perhaps the most valuable reframe for the new year is to leave the idea of becoming a “new” person altogether. You do not need a new body, a new metabolism, or a new personality. You need habits that support the life you already have. It is about showing up consistently, even when conditions are not ideal. A healthy body is reliant on lots of components of care, of which nutrition is a vital but certainly not the only one.
As the year begins, I want to encourage you to set goals that are realistic, flexible, and grounded in self-respect. Focus on what you can add rather than only on what you must remove. Seek professional guidance when needed and be wary of quick fixes that promise dramatic results with minimal effort. If they worked, we would not be having this conversation every January.
So, yes, it is a new year. But perhaps instead of chasing a ‘new you’, this is the year to take better care of the you that already exists. That version is far more worthy of attention than any resolution list ever will be.