2025 has arrived, bringing new goals and wishes for the year ahead. Read this article to discover which nutrition-related wishes your dietitian might have for you…

5 Wishes for Nutrition in 2025

Wish #1: To stay well-hydrated.
A simple wish that can easily come true by tweaking some of our routines. To achieve this wish, try the following:

• Keep a water bottle or flask wherever you are, making sure it’s always within sight.
• Drink one glass of water before and one after every meal. For example, if you eat five meals, you’ll consume 10 glasses of water a day—equivalent to 2 liters!
• Incorporate vegetable soups, minestrone, or velouté as meal accompaniments.
• Enjoy herbal teas like chamomile, valerian, hibiscus, mountain tea, mint, or sage (herbal use should be tailored to your needs).
• Use a water-intake reminder app.
• For more hydration tips, check out this article.

Wish #2: To eat healthily.
This wish is a bit more complex, but here are some basic ideas to help you achieve it:

• Organize your meals into nutritional “triads” and “dyads.” A triad consists of a combination of protein, carbohydrates, and vegetables or fruits, ensuring maximum satiety, a variety of nutrients, and full flavors. Over time, following this simple rule will greatly improve the quality of your diet. See examples of nutritional triads here.
• Make every sweet treat worthwhile by pairing it with foods that stabilize blood sugar. This way, your glucose levels remain steady, making transitions to your next meals smoother.
• Remember every day that you deserve to eat nutritiously, healthily, and lovingly. Make sure to eat your meal, no matter how you feel or what has happened. Learn more in this article.

Wish #3: To lose weight.
If weight loss is essential for your overall health or another important reason, then absolutely move forward with your goal in 2025. Keep the following in mind:

• Restrictive diets don’t work.
• Always plan a personalized nutritional intervention for weight loss, following a thorough evaluation of your medical and dietary history and body measurements. Contact me for more details—we can arrange a 15-minute call to design a tailored nutritional strategy for you.
• Curious whether intermittent fasting is right for you? Read the related article here.
• Avoid crash diets, fad diets, and detoxes; at best, they’ll disrupt your relationship with food, or worse, lead to an eating disorder.

Wish #4: To maintain an organized diet.
First of all, no one is as organized as you think or imagine. Take all the “organized individuals” off their pedestal; they’re just people “trying” day by day to achieve the organization they aspire to. Organization is something built gradually, and this journey will inevitably include takeout meals, non-nutritious foods, occasional mismanagement, or eating pasta for three days straight. Here are some tips to help:

• Cook larger portions and store leftovers in a container in the fridge for the next day.
• Prepare extra portions and freeze one or two. On a day when you haven’t cooked, these portions can save the day.
• Explore 12 tips for affordable healthy eating here.

Wish #5: To demystify body ideals and understand the true role of nutrition in life.
2025 is the year to see things clearly. So far, bodies are often treated primarily as an aspect of appearance determining whether we’re deemed “beautiful.” However, our body is the material part of our existence, enabling us to move, work, play, love, travel, and perform various functions. Genetics play a significant role in how our body looks, while nutrition and exercise help highlight our natural beauty, which any form of self-care achieves. How can you demystify body ideals and start seeing your body realistically?

• Read about body standards, beauty ideals, and diet culture. A revealing piece I adore is 5 things you didn't know about Barbie: The nutritional analysis.
• Discover 10+1 steps to improve body image in this article that discusses how we perceive our body and how to improve our relationship with it:
• Unfollow Instagram accounts that make you feel bad about your body due to comparisons, excessive focus on beauty, or body-shaming.
• Stop comparing bodies.
• Remove clothes that are too small from your wardrobe and reduce self-observation in mirrors or phone cameras.
• Try exercises to improve body image, such as peripheral vision training or gratitude practices.

These were the 5 nutrition wishes for 2025 that I wanted to share with you. What nutrition wishes would you make? Wishes and dreams are free. Wish for what you desire, and you have a great chance of achieving it. Happy New Year!