Eat Well, Feel Better: Small Food Choices Add Up

We must eat to survive, but it’s what we choose to eat that often gets us in trouble. If you’re resolved to make healthy eating a priority in 2026, try to:

Add more to your diet: This may sound like the opposite of what you should do, but adding more water, whole foods (fruits, veggies, whole grains), and home cooked meals, is the key to good nutrition. This also allows you to focus on what you can have instead of what you can’t.

Stop. Look. Listen. Pay attention to what and why you’re eating. Stop before you eat. Always eat on a plate and measure portions. Look at what’s on the plate – is it a healthy, balanced meal? Stay focused on your food and avoid multitasking while eating (watching television, answering emails, driving, scrolling socials, etc.). Listen to hunger cues. Are you truly hungry? Is it really thirst or boredom?

Make a swap: Instead of giving up things you enjoy eating, try swapping those foods for a healthier version. For instance, pick brown rice instead of white. Go for lower sugar versions of cereals. Try thinly sliced breads. Have sugar-free or lower fat ice cream.

Use the buddy system: Having a friend or family member to cook and exercise with makes it more enjoyable. Swap recipes and try new foods together. Go on hikes or try a new exercise class. It’s a great way to keep each other accountable and have someone to lean on for support. Plan non-food get-togethers like playing games, going to the movies or learning a new hobby.

Stick with it: Write down your plan and review it often. Change parts of the plan that aren’t working. Celebrate your successes and be kind to yourself if all doesn’t go as planned. Don’t give up!

Ask for help: If your plan isn’t working or you’re still unsure what to do, ask your family care provider for help. Your providers can offer advice and/or refer you to UK King’s Daughters Center for Healthy Living. If you need a primary care provider, call the UK King’s Daughters Care 24/7 line at (606) 408-8999.