By Laura Nahins, Registered Dietitian, Nuvance Health 

Two weeks into the new year, some Westporters want to get their diet back on track. Here are nine ways to recharge and refocus your diet with simple, effective tactics.

Healthy diet tip one: Start with a positive mindset  

First, let go of any guilt about holiday indulgences. The holidays are a special time and it’s OK to enjoy them fully. What matters now is moving forward. Shift your focus from what you “should have done” to what you can do today. A positive, proactive mindset is key to making sustainable changes. Tell yourself, “I’m ready to nourish my body and feel good again.”

Healthy diet tip two: Hydrate to reset your system

Holiday meals and snacks often come with extra salt and sugar which can leave you feeling bloated and sluggish. Start your reset by drinking more water. Hydration helps flush out toxins, rehydrates your body and supports digestion. Aim for at least 8 to 10 cups of water a day. For an extra boost, try starting your morning with a glass of warm water and lemon — it’s refreshing and can aid digestion.

Related: How often you should wash your reusable water bottle 

Healthy diet tip three: Plan your meals 

One of the best ways to get back on track with your diet is to plan your meals ahead of time. Meal planning not only saves time but also helps you make intentional, healthy choices. Focus on creating balanced meals that include:

• Lean proteins like chicken, fish, tofu or beans.
• Whole grains such as quinoa, brown rice or whole-wheat bread.
• Plenty of vegetables to add fiber, vitamins and minerals.
• Healthy fats like avocado, nuts and olive oil.

Planning your meals also reduces the temptation to grab fast food or rely on processed snacks when hunger strikes.

Westporters who are looking for protein that is just a cut above the rest can place custom-cut meat orders at Saugatuck Provisions at 580 Riverside Ave. a curated foods shop, offering custom cuts of meat, fresh fish sourced directly from the wharf, chicken and pork straight from the farm, and more. 

Related: Discover foods that boost metabolism and promote weight loss

Healthy diet tip four: Prep for success

Preparation is the key to staying on track with your diet. Set aside time each week to prep meals and snacks. Chop vegetables, cook grains and portion out proteins so healthy options are always ready when you’re busy or hungry. Keep grab-and-go snacks like hard-boiled eggs, trail mix or pre-cut fruit on hand to avoid reaching for less healthy choices.

Related content: Learn what makes this homemade trail mix recipe so healthy

Healthy diet tip five: Ease back into portion control

During the holidays, it’s easy to overeat with all the delicious options available. To reset your eating habits, start paying attention to portion sizes. You don’t need to count every calorie but using smaller plates or pre-portioning your meals can help you avoid overeating. Listen to your body’s hunger and fullness cues — eat when you’re hungry and stop when you’re satisfied.

Healthy diet tip six: Cut back on sugar and processed foods

Holiday cookies, cakes and candy can leave you craving sugar long after the celebrations are over. Gradually reduce your intake of added sugars and processed foods by replacing them with healthier options. For instance, swap sugary snacks for fresh fruit or yogurt with a drizzle of honey. If you’re craving something savory, opt for air-popped popcorn or roasted nuts instead of chips.

Reducing sugar doesn’t mean eliminating sweetness altogether. Enjoy natural sources of sweetness, like dates or a piece of dark chocolate, to satisfy your cravings without derailing your progress.

Related: Understanding the difference between natural sugar and added sugar

Healthy diet tip seven: Fill your plate with whole foods

After a season of rich and processed foods, your body will thank you for eating nutrient-dense, whole foods. Stock your kitchen with fresh fruits, vegetables, whole grains and lean proteins. These foods are not only more nourishing but also help stabilize your blood sugar and keep you feeling full longer.

Westporters who are looking to get fresh seasonal produce delivered right to their front doors can place an order at Double L Market or visit their storefront at 730 Post Road East. 

Related: The truth behind common nutrition myths

Focus on adding rather than subtracting. For example, instead of cutting out carbs completely, swap refined grains for whole grains. Rather than avoiding fats, include healthy fats like nuts or olive oil in moderation. A diet rich in whole foods is more sustainable and satisfying.

Healthy diet tip eight: Focus on mindful eating

After weeks of holiday distractions, it’s time to reconnect with your meals. Mindful eating encourages you to slow down, savor your food and pay attention to your body’s hunger signals. Turn off the TV or put away your phone while eating. Chew your food thoroughly and take note of the flavors and textures. Mindful eating not only helps prevent overeating but also makes your meals more enjoyable.

Healthy diet tip nine: Incorporate gentle movement

While nutrition is important, pairing healthy eating with physical activity enhances your results. You don’t need to dive into intense workouts right away. Start with gentle movement, like a walk after meals, yoga or light stretching. Exercise not only supports digestion but also helps boost your mood and energy levels, making it easier to stick to your dietary goals.

Westporters who are looking to get moving but not sure how can join group fitness classes at the Westport Weston Family YMCA. 

Related: How cold weather exercises can benefit both mind and body

The bottom line: The holidays are a special time, but so is the opportunity to start fresh. By taking small, intentional steps, you can transition out of holiday mode and back into a routine that supports your well-being. Remember, this is your journey. Tailor it to your needs, pace yourself and enjoy the process of rediscovering what makes you feel your best.

Laura Nahins is a Registered Dietitian and contractor for Nuvance Health, Norwalk Hospital.

Note: Nuvance Health has sponsored this content for Westport Journal. Nuvance Health is a system of nonprofit hospitals, medical practices and outpatient healthcare services throughout the Hudson Valley and western Connecticut, including nearby Norwalk Hospital. Visit nuvancehealth.org for more information.

Sources:

Hydrating for Health

Enjoyment as a Predictor of Exercise Habit

Meal Planning

The Broaden and Build Theory of Positive Emotions