2020 definitely brought awareness towards the importance of health, so if revving up your wellness goals (eating better, working out more, etc.) happens to be a top priority in 2021, we tapped nutritionists and dietitians to share their personal goals for the year, should you need the inspiration, of course.<\/p>\n
From investing in mental health to limiting screen time, below are 12 expert-approved (and not to mention attainable) health goals you can definitely achieve this year.<\/p>\n
Meditate and breathe \u201cMy goal is to meditate, and start to embrace and experience my feelings, rather than trying to push them away,\u201d Upton explains. \u201cThis year, when I feel anxious, or experience new stressors, sadness, or anger, I’m doing a quick two to three-minute meditation to breathe and sit with the feelings, and cope with stress and other factors that are out of my control.\u201d<\/p>\n Invest in friendships<\/strong> \u201cI make it a point to call friends and family (not just text) on a regular basis,\u201d Brooking says. \u201cAs the situation with the pandemic (hopefully!) gets better in 2021, I plan to continue this practice, and when it is safe again, to continue to foster friendships in-person.\u201d<\/p>\n Take breaks during your workday Meal prep Cook more plant-based meals \u201cThis year, I set goals to try out new plant-based recipes from two of my favorite plant-based cookbooks,\u201d Endicott says. \u201cI am especially excited to try recipes that use tofu, tempeh, and beans \u2013 some of my favorite plant-based foods. Celebrating these foods, and trying them out in different cuisines, will allow me to appreciate new flavors and textures, while also supporting planetary health at the same time.\u201d<\/p>\n Invest in your mental health Set micro-goals These kinds of goals are much more realistic resolutions (or transitional habits), she explains, and are very easy to stick to throughout your workweek.<\/p>\n \u201cIt can be exercise, meditation, journaling, going for a walk, spending time in nature, reading — truly anything that is a self-care habit can be part of my arsenal,\u201d Dr. Scheller tells FabFitFun. \u201cI don’t need to do them every day or even every week. The most important thing is to have this list of ideas which I can tap into based on how I’m feeling, and what works best for me that week.\u201d<\/p>\n Limit your screen time To limit your screen time, Geerts recommends swapping your nightly Netflix time to work on a puzzle, sudoku, or word search instead. Not only will this help you sleep better, but it will help keep your mind sharp, reducing your risk for Alzheimer’s disease as a result.<\/p>\n Consume foods that power your defenses \u201cFueling yourself with antioxidants is your best offense and defense all year long,\u201d Batayneh explains. \u201cPomegranate juice as a replacement for a glass of wine (or in a smoothie) is a great way to incorporate antioxidants into your body, which fight free radicals. My go-to is POM Wonderful 100-Percent Juice<\/a>, which has four times the antioxidants as green tea.\u201d<\/p>\n Eat more dark, leafy greens However, upping your green uptake doesn\u2019t have to be difficult, as Greg suggests sneaking spinach and kale into casseroles, smoothies, pasta dishes, stir-fry, and soups.<\/p>\n
\n<\/strong>To deal with any of the year\u2019s stressors, registered dietitian Julie Upton, MS, RD, suggests taking the time to meditate and breathe, especially in times of high stress.<\/p>\n
\nSince the pandemic has reduced our ability to socialize in the usual ways, registered dietitian Katherine Brooking MS, RD, tells FabFitFun that she aims to continue taking time to invest time in friendships in 2021 — as she believes that friends, family, and connection are more important than ever to overall health and well-being.<\/p>\n
\n<\/strong>\u201cThe pandemic definitely made me work harder, which I\u2019m sure many of you can relate to,\u201d says registered dietitian Christa Brown, MS, RDN. \u201cTherefore, I have created a goal for the year to spend 30 minutes, four times each week, towards going for a walk to break up my day. It\u2019s important for the mind to take a break so that you can be more present and dedicated in all that you do.\u201d<\/p>\n
\n<\/strong>\u201cThis year, I want to bring more meals back home,\u201d says registered dietitian nutritionist, Chesney Blue, MPH, RDN<\/a>. \u201cMeal prep and planning helps to reduce eating out, and provides more nutritious meals (I know what is being put into the food) to consume.\u201d<\/p>\n
\n<\/strong>While New Year\u2019s resolutions often bring big dietary changes to mind, registered dietitian and culinary medicine specialist, Lexi Endicott, RD, LD, CCMS<\/a>, advises skipping the trendy diet plans and opting for something simpler by adding more plant-based meals to your diet instead.<\/p>\n
\n<\/strong>\u201cMy health goals for the year include letting myself grow into the strongest version of myself — physically, mentally, and emotionally,\u201d says accredited practicing dietitian Valentina Duong, APD<\/a>. \u201cI plan to consistently fuel my workouts for performance and recovery, in addition to getting enough sleep. However, I am also striving to be more mentally and emotionally resilient through setting up daily practices that push me to reflect on my day.\u201d<\/p>\n
\n<\/strong>While health-oriented resolutions aren\u2019t in short supply once the New Year starts, Dr. Brooke Scheller, DCN, MS, CNS, a functional and clinical nutritionist at Freshly<\/a>, advises getting away from the usual all-or-nothing approach, and setting micro-goals instead.<\/p>\n
\n<\/strong>\u201cI’m aiming to have at least one less hour of screen time every day,\u201d says Gabby Geerts, RD, a registered dietitian at GreenChef<\/a>. \u201cBesides the physical damage to our eyes and circadian rhythms, our minds dull when we don\u2019t actively engage them, similar to our physical health.\u201d<\/p>\n
\n<\/strong>Since the pandemic isn\u2019t behind us just yet, nutritionist Rania Batayneh, MPH, bestselling author of The One One One Diet<\/em><\/a>, says one of her top goals for 2021 is to prioritize healthy foods that power her defenses.<\/p>\n
\n<\/strong>\u201cDark, leafy green vegetables are rich in fiber, iron, magnesium, potassium, and calcium,\u201d says registered dietitian Allison Greg, RD<\/a>. \u201cThese all are important nutrients in a healthy diet.\u201d<\/p>\n