On Nutrition: Out with the old

Barbara Intermill, Tribune News Service on Dec 30, 2025

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I enjoy watching what people put in their grocery carts this time of year. Up to Jan. 1: butter, eggnog, chocolate, booze. After Jan. 1: salad, chicken, fruit, yogurt.

That stroke of midnight that begins each new year seems to ignite something in us. For me, it’s a desire to start fresh. Clean my house. Finish that writing project I put off all last year. Renew my commitment to take better care of myself physically, mentally and spiritually.

Here’s the deal though. If I really want to change, I need to toss some habits to make room for those that are most important.

Along with getting back on a budget for the new year, experts report that improved eating habits and physical fitness are once again among the top resolutions for 2026.

So what’s your plan? “I’m going to eat better and exercise more” lasts about as long as Christmas leftovers. Before we can make any lasting effort to improve our weight or physical health, it helps to know what exactly needs to change and how to do that. Duh.

First, pull out your tape measure and scale and check out these handy tools to help you find a long-term plan individualized just for you.

Measure your waist to hip ratio, compliments of the folks at Omni Calculators (https://www.omnicalculator.com/health/waist-hip-ratio#why-is-waist-hip-ratio-important). We all have different body types (blame your parents). Fact is, those of us with “apple-shaped” bodies are at higher risk for serious health conditions such as diabetes. It’s important to know that.

Know your body frame size (https://www.omnicalculator.com/health/body-frame-size#what-is-body-frame-size). Are you overweight because you are “big boned”? This simple test will help you understand if those excess pounds can be blamed on your frame size … or not. It’s a less formal way to better understand if your weight is appropriate for your small, medium or large frame.

So, now that you know this, you need a personalized food plan to achieve your health and weight goals, right? Here’s one from the U.S. Department of Agriculture that is calculated just for you, based on your current weight, height and activity level (https://www.myplate.gov/myplate-plan).

What’s cool about this is that it calculates a food plan with all the nutrients and calories for you “to achieve a healthy weight.” If you are normal weight, you’ll get a plan to maintain that weight. Overweight gets fewer calories but just as much nutrition. Underweight? You need the same balanced nutrition with more calories.

Have more serious health issues that require help from a nutrition professional? Check out the “Find a Nutrition Expert” tab sponsored by the Academy of Nutrition and Dietetics (eatright.org). This will take you to a list of registered dietitian nutritionists in your area who can further individualize your nutrition goals.

Here’s to a happier, healthier new year!