Setting healthy habits in 2025 with MyPlate

As we step into 2025, many of us are looking for ways to improve our health and well-being. One effective approach is to set healthy habits using the MyPlate guidelines. MyPlate, created by the U.S. Department of Agriculture (USDA), offers a simple and effective way to ensure a balanced diet and promote overall health. Here’s how you can use MyPlate to set healthy habits for the new year.

Start with Balanced Eating
Filling half your plate with fruits and vegetables is a great way to start. These foods are packed with essential vitamins, minerals, and fiber. Incorporate a variety of colors and types, such as leafy greens, berries, and citrus fruits, to ensure you get a wide range of nutrients.

Making at least half your grains whole grains is another important step. Whole grains, like brown rice, oatmeal, and whole wheat bread provide more nutrients and fiber than refined grains. They help maintain energy levels and support digestive health. Varying your protein sources to include lean meats, poultry, seafood, beans, peas, nuts, and seeds ensures you get a range of nutrients necessary for muscle repair and overall health. Opting for low-fat or fat-free dairy products, such as milk, yogurt, and cheese, provides calcium, vitamin D, and other essential nutrients without the extra saturated fat.

Paying attention to portion sizes and limiting foods high in added sugars, saturated fats, and sodium can make a big difference over time. Small changes, like choosing water over sugary drinks and using herbs and spices instead of salt, are effective ways to improve your diet.

Incorporate Physical Activity
In addition to healthy eating, regular physical activity is crucial for maintaining a healthy weight and reducing the risk of chronic diseases. Start with small, achievable goals, such as a 10-minute walk each day, and gradually increase the duration and intensity of your activities.

Finding activities you enjoy, whether it’s dancing, swimming, cycling, or playing a sport, makes it easier to stick with your exercise routine. Incorporating activity into your daily routine, like taking the stairs instead of the elevator or parking further from your destination, helps you stay active throughout the day. Consistency is key. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week, along with muscle-strengthening activities on two or more days a week.

Utilize MyPlate Resources
The USDA offers various tools and resources to help you implement MyPlate guidelines and stay active. The MyPlate Plan provides personalized recommendations based on your age, sex, height, weight, and physical activity level. The Start Simple with MyPlate app helps you set and track daily food goals, while the MyPlate Kitchen offers healthy, budget-friendly recipes.

Tips for Success
Setting specific, measurable goals can make a big difference. Instead of vague resolutions like eating healthier and setting specific goals such as two servings of vegetables with dinner, walk for 30 minutes every morning. Tracking your progress using apps or journals help you stay accountable and see your progress over time. Staying flexible is important, as life can be unpredictable. Be prepared to adjust your goals as needed, but stay committed to making healthier choices. Seeking support from friends or family members who can offer encouragement and support, or joining online communities or local groups focused on healthy living, can also be beneficial.

As you embark on your journey to better health in 2025, remember that small, consistent changes can lead to significant improvements over time. By following MyPlate guidelines and staying active, you can achieve a balanced, healthy lifestyle that supports your overall well-being.

By Laci Monroe, FoodWise Coordinator