Health and well-being in 2024: how to adopt sustainable New Year's resolutions

‍

At the start of each year, many people set goals and resolutions to improve their health and well-being. However, turning these goals into regular habits can be challenging. This article offers simple tips for establishing realistic and sustainable health goals, particularly regarding diet and physical exercise.

1. How to set clear goals

The SMART approach is a good method for setting clear and achievable goals. A SMART goal is Specific, Measurable, Attainable, Relevant, and Time-bound.

Here’s an example of a SMART goal pertaining to nutrition:

• Goal: Eat more vegetables.
• Specific: Add at least one vegetable to every meal.
• Measurable: Aim for about half a plate of vegetables.
• Attainable: Include more vegetables that I like, such as carrots and bell peppers.
• Realistic: Wash and cut vegetables in advance to easily add them to meals.
• Time-bound: Succeed in this challenge for the next 30 days.
  ‍

2. The importance of a balanced diet

A balanced diet is essential for staying healthy. This means eating various types of foods to get all the nutrients we need.

Dietary balance is crucial for healthy nutrition. Here’s how to structure your plate in a balanced way:

• Balancing your plate: Fill half the plate with vegetables, a quarter with lean proteins more often, and the last quarter with whole grains.
• Limiting highly processed foods: Reduce foods like ready-to-eat meals, sugary drinks, and industrial snacks. These often contain a lot of added sugar, salt, and fat.
• Mindfully enjoying treats: Instead of viewing indulgent foods as deviations, consciously integrate them in moderation. This might include savouring a favourite dessert or a special dish on special occasions, paying real attention to the flavours and sensations.
  ‍

3. The key role of physical activity

Regular movement is as important as eating well for optimal health. Canadian guidelines suggest a minimum level of physical activity for adults.

Here’s an example of a SMART goal pertaining to physical activity:

• Goal: Be more active.
• Specific: Walk for 30 minutes after dinner.
• Measurable: Track walking time with a watch or an app.
• Attainable: Start by walking three times a week.
• Realistic: Choose a pleasant route near my home.
• Time-bound: Continue this program for a month.
  ‍

4. Staying motivated

Perseverance is key to maintaining your New Year’s resolutions. Here are some additional techniques to stay motivated:

• Setting up reminders: Use alarms or notes in your living space to remind you of your daily goals.
• Seeking support: Talk about your goals with friends, family, or professionals. They can encourage you and help you stay on track.
• Regularly reevaluating goals: Make sure your goals are still relevant and feasible. If necessary, adjust them to better suit your current needs.
• Planning ahead: Organize your schedule or prepare your meals in advance to avoid last-minute decisions that might steer you away from your goals.
• Taking on the challenge with a friend: Having someone to share your progress with can increase your motivation and commitment.
  ‍

5. A call to action for positive change

By adopting realistic resolutions and practicing these tips, you take the first step towards a healthier and more balanced lifestyle.

Remember that with the Bonjour-santé membership, members have access to exceptional services with dietitians-nutritionists from Bonjour-santé or our partner ÉquipeNutrition. Login to your account to take advantage of this service and many other health services, or become a member.