Tips for eating healthier in 2025

When a new year begins, many people have resolutions or goals to eat healthier. Some may be asking the question: “Where should I start?” Lisa Froechtenigt, a registered dietitian at Baylor College of Medicine, explains how we can achieve healthier eating habits and what to know about the latest trends. 

When we think of eating healthier, we immediately begin thinking of diets – which ones are best or which ones can quickly help us achieve our goals. However, Froechtenigt says that it is important to focus on balanced eating.  

“I tell people to focus on making sure they are getting the nutrients they need. This means eating lean proteins, whole grains, fruits and vegetables, while still enjoying the fun foods,” Froechtenigt said.  

She adds that if we tell ourselves that a certain food is off-limits, we may want it more.  

“The best way to eat healthier is to be intentional about what you eat and order. Maybe you can add more vegetables to your meal. Rather than cutting foods out, think about what you could add for a more balanced meal,” she said.  

If going the diet route, which is best to follow for healthy eating?  

Froechtenigt suggests following the Mediterranean diet, which encourages eating whole grains, fruits, vegetables and lean proteins like fish and chicken and using unsaturated oils like olive oil and avocado oil. She also says to focus on intuitive eating.  

“This is your natural ability to listen to your body when it’s time to eat. This is knowing you should eat every three to four hours to make sure you’re getting enough nutrition throughout the day. If you’re dieting by eating as little food as possible, your body goes into a starved state,” said Froechtenigt.  

If you struggle to follow a diet plan, remember to think of what healthy items you can add to your plate rather than what you can take away.  

“It’s best to make small changes for eating healthier in the new year rather than big drastic ones that probably won’t last.” 

What are macros? Should I count or track them?  

Macros is short for macronutrients, and there are three nutrients in this category – protein, fats and carbohydrates. While these nutrients provide the body with energy, Froechtenigt warns that counting or tracking macros can promote rigid eating.  

“Counting macros can result in a disconnect from listening to our body’s natural fullness and hunger cues,” she said. “In the long term, it may not lead to weight loss and may work against the body.”  

Am I eating enough protein?  

Eating protein is just as important as carbs and fats. It can help us manage our fullness levels to feel fuller longer, contributes to healthier hair, skin and nails and has many functions inside the body as well. To know if you’re getting enough protein, look to the size of the palm of your hand as a good estimate. This is the minimum amount of protein you need per meal.  

“If you’re still hungry, you can add a little more. Protein helps to manage our blood sugar levels, and since it takes longer to digest, it is recommended to pair a carbohydrate source with a protein source,” Froechtenigt said.