Beyond Resolutions: The Key to Lasting Nutrition Success
“Every day, and every meal is an opportunity to make a choice that feels good and makes you proud.”
Tiffany Rios, Registered Dietitian and Certified Diabetes Educator at Shore Physicians Group Nutritional Services, shares her expert advice to help you thrive from the inside-out. With her empathetic and motivational counseling style, Rios empowers her clients to achieve lasting results by making small, meaningful changes.
“Nutrition success isn’t about perfection,” Rios says. “It’s about consistency, personalization, and celebrating progress. Small changes can lead to significant improvements over time.”
Here are five examples of how to turn resolutions into lifelong habits:
- Break Goals into Bite-Sized Steps: Instead of vowing to “eat healthy” overnight, focus on one small change at a time. For instance, start by replacing a high sugar breakfast with a high protein breakfast, or a side of french fries for a side salad.
“Small shifts are easier to maintain and can build momentum for bigger changes,” Rios explains. “A simple step like drinking more water not only improves hydration but also curbs cravings and boosts energy.” - Embrace Meal Prep to Stay on Track: Having healthy food available when you’re hungry is half of the battle. Oftentimes, busy schedules derail good intentions, but meal prepping can be a game-changer. Dedicating even an hour to planning meals and preparing healthy meals and snacks can make a big difference. Trying a meal prep or meal delivery service can also fill in that gap.
“Prepping ahead of time reduces the temptation to reach for less nutritious options,” says Rios. “For example, cutting up veggies and pairing them with hummus or portioning out nuts and fruit as snacks can make healthy choices effortless.” - Reframe the Way You See Food: Instead of labeling foods as “good” or “bad,” focus on balance. Allow room for your favorite treats without guilt, while prioritizing nutrient-dense options most of the time.
“Food should be enjoyable, not stressful,” Rios advises. “One way to practice balance is the 80/20 rule: aim for nutrient-rich foods 80% of the time and leave 20% for indulgences. This helps create a sustainable, positive relationship with food.” - Personalize Your Plate: Your nutritional needs are as unique as you are. Whether you’re managing diabetes, improving digestion, or boosting energy, personalization is key.
“For someone with diabetes, for instance, I might recommend balancing carbohydrates with protein and fiber to maintain steady blood sugar,” Rios explains. “For another client, we might focus on gut health by incorporating more fermented foods and fiber-rich produce.” - Make Movement Part of the Routine: Nutrition and physical activity go hand in hand, but you don’t need to hit the gym every day. Find ways to incorporate movement that you enjoy—such as a morning walk or dancing at home.
“Exercise complements good nutrition by supporting your overall health,” says Rios. “Start with something small, like a 10-minute walk after meals, and build from there.”
A New Year, A New You
Beyond resolutions lies the secret to lasting nutrition success: sustainable habits, personalized strategies, and a focus on progress over perfection. With expert guidance from professionals like Tiffany Rios at Shore Physicians Group, you can thrive from the inside-out.
“This isn’t about quick fixes,” Rios says. “It’s about creating a lifestyle that works for you, empowering you to feel your best every day.”
For personalized nutrition counseling, contact Tiffany Rios at 609.365.5300 and take the first step toward lasting health and wellness.
Tiffany Rios is a Registered Dietician and Certified Diabetes Educator with Shore Physicians Group. Tiffany treats patients at SPG’s Endocrinology office located at 18 West New York Ave in Somers Point, NJ. To schedule an in-person or virtual appointment with Tiffany Rios, call 609.365.5300.
