Five Non-Diet Resolutions for the Whole Family

By Naima Sullivan, MS, RD, LDN

This time of year it’s almost impossible to avoid the message that now is the time to start a new diet or exercise regimen and lose weight, all under the guise of better health. While it can be a great idea to take time each year to reflect on your habits and the changes you might want to make for better health, research tells us that restrictive diets aimed at weight loss don’t work in the long term and may be damaging to your physical and mental health. If you’re ready to get out of the dieting cycle and try a more compassionate approach to food and your health in 2020, here are five non-diet resolutions you and your family can enjoy together. After all, modeling a healthy relationship with food and your body is one of the greatest gifts you can give your loved ones.

1.  Enjoy more family meals

Sitting down for a family meal together just three times a week has been shown to help children enjoy healthy foods, prevent disordered eating, and improve social-emotional health. Family meals don’t have to be fancy or complicated. Start with what you’re currently eating, just sit down, eat it together, and enjoy your family’s company.

2.  Prepare more meals at home

Preparing meals at home can help you save money and gives you the opportunity to add some of what might be missing from your plate. There are so many meals that you can prepare in the time it takes to get takeout, like a simple grilled cheese sandwich or pasta with tomato sauce. Get your family involved in the meal planning and food prep and they’ll be more likely to enjoy what you’re making.

3. Try something new

Feeling bored with your meals or looking to add more nutritional variety? Challenge yourself to try out one new recipe or food each month. By this time next year, you’ll have tried 12 new things! Serve new foods alongside familiar foods to help your family feel comfortable trying new things, too.

4. Eat what you love, and pay attention while eating

This year give yourself the gift of permission to eat the foods you love. You might worry that giving yourself permission to eat will mean that you’ll lose control. In reality, eating food you enjoy and paying attention not only to how it tastes but also how it makes you feel is an important step in relearning how to self-regulate – a skill we were all born with. Studies show that people who self-regulate, or follow their body’s internal cues of what and how much to eat, are healthier, happier in their bodies, and less disordered in their eating.

5. Discover joyful movement

The benefits of moving our bodies are undeniable – better cardiovascular health, strength, and mood, just to name a few. This time of year, though, exercise is often seen as a way to punish yourself for all the overindulging you did over the holidays. Reimagine what physical activity can be and discover movement you love that feels good in your body. Maybe it’s getting outdoors for a walk with your family. Maybe it’s putting on your favorite music and dancing. Or, you might find a fun class at your local gym. Don’t be afraid to try something new like weight lifting, kickboxing, or Zumba. You might just love the way it feels.