Every year we make New Year’s resolutions to better ourselves. For many, their New Year’s resolution is to eat healthy and exercise, especially after indulging in all those delicious yet unhealthy foods over the holidays.

But sticking to a healthy eating regimen doesn’t always last for long — about 64% of people give up on their resolution by the end of January.

Here’s how to start the new year off healthy:

1. Eat Nutritiously

A balanced diet includes vegetables, whole grains, and protein. Canada’s Food Guide suggests filling half your plate with vegetables, a quarter with grains, and the other with protein. Avoid processed foods and sugary drinks, and add variety to prevent meal fatigue.

2. Cut Back on Salt

Limit sodium to 1200-1500mg daily—most Canadians consume nearly double. Too much can lead to high blood pressure and heart disease. Opt for low-sodium alternatives, use herbs and spices instead of salt, and check restaurant menus for healthier options.

3. Choose Healthy Fats

Focus on good fats from avocados and salmon while limiting saturated and trans fats found in fried and processed foods. These “bad fats” increase cholesterol and the risk of heart disease. Aim for saturated fats to comprise 5-6% of daily calories and avoid trans fats altogether.

4. Reduce Sugar

Added sugars, often hidden in foods like energy drinks and ketchup, can cause weight gain and chronic health issues. Satisfy cravings with naturally sweet foods like berries or dark chocolate.

5. Moderate Alcohol Intake

Alcohol is high in calories and can harm long-term health. Canadian guidelines recommend no more than two drinks per week. Swap alcohol for mocktails or water to cut calories.

6. Stay Active

Exercise benefits your heart, mental health, and longevity. Aim for at least 30 minutes of daily activity to maintain a healthy lifestyle.

7. Prioritize Sleep

Aim for 7-9 hours of sleep nightly to lower risks of cardiovascular disease, diabetes, and mental health issues. Stick to a consistent sleep schedule and avoid caffeine before bed.

8. Practice Mindful Eating

Slow down and savor meals to reduce overeating. Mindful eating encourages healthier choices and helps address emotional eating triggers.

9. Plan Your Meals

Meal planning promotes variety, reduces stress, and saves money. Use weekly meal plans and shopping lists to avoid impulse buys and unhealthy choices.

10. Don’t Skip Meals

Skipping meals can decrease diet quality and lead to overeating. Eat three balanced meals daily, with low-calorie snacks to sustain energy and metabolism.

Setting realistic goals for the new year — or what feels realistic — doesn’t always turn out if you don’t have the right tools. While exercise, diet, and sleep add to a healthy life, it’s also important to check in with a healthcare provider to ensure you’re doing everything in the healthiest way based on your body.

Make this the year that sticks when it comes to your health goals. See a Canadian-licensed healthcare provider on Maple today from your phone, tablet, or computer at a time that works for you, no referral needed.

ivari Critical Illness & certain Simplified Life & Guaranteed Life policies offer access to covered general practitioner visits through Maple.*
Policyholders can simply visit getmaple.ca/ivari to create an account. Those who already have a Maple account can sign in to access care within minutes, as well as search for health information and read helpful articles like this one.

These tips originally appeared in an article from Maple’s blog:
https://www.getmaple.ca/blog/10-tips-for-a-healthy-new-year/

*Coverage varies by policy

Disclaimer

Virtual Healthcare Services by Maple is a non-contractual benefit and is subject to program availability. Maple Corporation is the sole provider of the Virtual Healthcare Services available with ivari Critical Illness and/or Guaranteed Life and Simplified Life policies. ivari and its affiliates are not liable for the quality or availability of the products or services offered by Maple Corporation or any of its affiliates. Maple Corporation is not an agent or broker of ivari.