Thinking about making making a few changes as we head into January? It’s totally normal to feel overwhelmed, especially with all the “New Year" pressure and mixed advice out there. The good news? Clean eating or sustainable weight loss doesn’t require extreme diets or drastic lifestyle changes. Instead, it’s about building smart, manageable habits that support your health goals. Whether you're just getting started or looking to refocus your efforts, these eight expert-backed nutrition tips can help you take the first step with confidence.
1. Make half your plate vegetables
Filling half your plate with vegetables is one of the simplest and most effective ways to boost your nutrition. Vegetables are packed with essential vitamins, minerals, fiber, and antioxidants that support overall health, help maintain a healthy weight, and reduce the risk of chronic diseases. By making them the star of your meal, you naturally crowd out less nutritious options while adding color, flavor, and variety to your plate. Whether it's a fresh salad, roasted seasonal veggies, or a colorful stir-fry, aim to include a mix of leafy greens, cruciferous vegetables, and vibrant options like carrots, peppers, or beets.
2. Eat a source of lean protein at every meal
Including protein at every meal is key to keeping your energy steady, supporting muscle health, and feeling full longer. Protein helps repair tissues, build lean muscle, and even supports your immune system. By spreading your protein intake throughout the day rather than loading up at just one meal, you help your body use it more efficiently. Simple options like eggs or Greek yogurt at breakfast, beans or grilled chicken at lunch, and fish, tofu, or lean beef at dinner can make a big difference.
3. Drink your water
Staying hydrated is a powerful yet often overlooked tool for weight loss. Drinking enough water throughout the day helps support metabolism, aids digestion, and can even reduce feelings of hunger since thirst is often mistaken for hunger. Proper hydration also improves energy levels making it easier to stay active throughout the day. Aim to drink water consistently, especially before meals, as studies show it can help control appetite and prevent overeating. Adding a splash of lemon, cucumber, or mint can make plain water more enjoyable and help you stay on track with your weight loss goals. If you are struggling to remember to drink water during the day, try setting an alarm as a reminder or keep a water bottle with you during the day to sip as you go.
How much water should I drink each day? There is no one-size-fits-all answer to this question as it’s very individualized. Check with your doctor or a medical professional to know the right amount for you.
4. Limit added sugars
Limiting added sugars is a crucial step toward sustainable weight loss and better overall health. Added sugars are found in many processed foods, sugary drinks, and desserts which can lead to spikes in blood sugar, increased cravings, and excess calorie intake without providing meaningful nutrition. Cutting back helps stabilize energy levels, reduce hunger, and support fat loss over time. Instead of reaching for sugary snacks, focus on whole foods like fruits, nuts, and yogurt to satisfy your sweet tooth in a healthier way. By gradually reducing added sugar in your day, you create habits that are easier to maintain and more effective for long-term weight management.
5. Practice portion size awareness
Practicing portion size awareness is a simple yet powerful step toward balanced eating. One of the most accessible tools you already have is your own hand. It offers a personalized way to estimate portions without the need for measuring cups or a scale. When planning a meal, use the following portion sizes to help give you a hand in building a balanced plate:
- Try to add two open, cupped hands for your vegetables. Add as much as you can hold in both hands of brightly colored vegetables to build the foundation of your meal.
- A serving of lean protein is about the size of the palm of your hand excluding your fingers, which is about 3 ounces.
- Aim for one closed fist, or about 1 cup, for your source of fruit, starchy vegetables, or grains on your plate.
- A serving of healthy fats is the size of your thumb. Aim for a thumb or about a tablespoon of peanut butter or salad dressing. Stick to the tip of your thumb, or about a teaspoon, for butter, mayo, or oils.
6. Plan your meals and snacks
Meal planning doesn’t have to be complicated. Simply having a rough idea of what you’ll eat during the week can prevent last-minute choices that derail your goals. Keep healthy, easy-to-grab options like hard-boiled eggs, baby carrots, or trail mix on hand for busy days. This also works when going out to eat. Look ahead at the menus and make a plan for a balanced meal that stays within your goals.
Using the MyPlate model is also a simple and effective way to plan balanced meals and snacks. It encourages filling half your plate with fruits and vegetables, one-quarter with lean protein, and one-quarter with whole grains, along with a serving of dairy or a dairy alternative. This visual guide helps ensure you're getting a variety of nutrients and promotes portion balance without overthinking it.
Looking for healthy snack ideas to stay on track? Explore the Nourished by Mend snack guide.
7. Eat mindfully, not perfectly
Eating mindfully means bringing full attention to your meals: tuning into the flavors, textures, and your body’s hunger and fullness cues. It’s about slowing down, minimizing distractions, and truly savoring each bite. This practice can help improve digestion, prevent overeating, and strengthen your connection with food. You don’t have to eat perfectly to lose weight — progress is greater than perfection. Simply adding in a colorful vegetable, picking the grilled vs. fried protein, and slowing down at meal time are all ways to help you toward long-term success.
8. Be patient and consistent
When it comes to weight loss, patience and consistency are key. Lasting results don’t come from quick fixes; they’re built through small, sustainable changes repeated over time. It’s normal for progress to be gradual, and sometimes even fluctuate, but staying consistent with balanced eating, portion awareness, and mindful habits will pay off. Focus on nourishing your body, aim for consistency over intensity, and trust the process. A slow and steady approach is more likely to lead to sustainable results and better overall health.
What Matters Most
Starting a weight loss journey is a personal and empowering decision. By focusing on simple, evidence-based habits, you’ll create a foundation that not only supports weight loss but also boosts your health and overall well-being. If you're unsure where to begin or want more personalized guidance, consider working with a Registered Dietitian who can tailor a plan to your unique needs and goals.
This article was written by Katie Frushour, MS, RD, CSSD, a dietitian at Mend.
