(1/2/25) BATON ROUGE, La. — New Year’s resolutions don’t have to be big and audacious.

To make lasting and beneficial modifications, nutrition and physical activity experts at the LSU AgCenter recommend starting with small changes.

“If you are successful with the small things, then once you get out the door, most people want to do a little bit more,” said Jessica Stroope, the AgCenter physical activity specialist.

Making a few simple alterations to your lifestyle can have positive outcomes themselves while also laying a foundation for larger health goals.

“Small steps can help make those changes sustainable,” said Jennifer Duhon, the LSU AgCenter Central Region nutrition and community health program coordinator and a nutrition agent for Rapides and Avoyelles parishes.

Duhon and Stroope suggested these simple changes for Louisianans planning their resolutions.

Take a walk after meals

A short walk after a meal can have “dramatic impacts on reducing cardiovascular disease, and it improves your insulin response,” Stroope said. The walk can occur within 60 to 90 minutes after a meal, according to Stroope.

“It doesn’t have to be a long walk,” Stroope said. “It helps your body respond better to what you’ve eaten. That’s just walking around your block.”

Focus on fiber

Instead of trying to cut out or limit certain foods, Duhon suggests adding more of an important nutrient: fiber.

“If people would increase their fiber intake, they would have better lab values — better diabetes labs and lower cholesterol,” she said. “But it’s also going to help you feel fuller longer.”

Most American adults consume about 15 grams of fiber per day, but most dietary guidelines advise 25 grams for women and 30 for men, Duhon said. To increase your daily fiber intake, try to cover at least half of your plate with fruits and vegetables. Duhon also recommends increasing your consumption of nuts and seeds and beans and other members of the legume family.

“You’re going to get a lot of fiber there, and it’s going to be very inexpensive, so it’s great bang for your buck,” Duhon said. “It’s also going to add protein, and when protein and fiber combine, it’s one of those magic bullets in terms of health benefits because it keeps you fuller longer.”

Fill spare moments with activity

To build strength, you don’t have to join a gym, Stroope said. Instead, look for small windows of free time to incorporate some simple exercises into your routine.

Think of these quick movements as microdoses of exercise. Stroope does lunges and squats while microwaving her lunch at work, or she will add wall pushups or countertop pushups while cooking dinner.

“It is so critical. This is going to help people feel better and age better,” she said.

Many people spend so much time in a stationary position in office chairs focused on computer screens or craning their necks to check smartphones, Stroope said. Bad posture or a crick in the neck can affect your quality of life quickly.

“Anything that is actively moving is going to help their backs and bodies feel better,” Stroope said.

Drink more water

“All fluids are important, but we really want to encourage people to drink more water,” Duhon said.

Improved hydration can improve laboratory tests, make exercise easier and help you to feel full, Duhon said. Men should drink 12.5 cups of water per day, according to the Academy of Nutrition and Dietetics, and women should drink 9 cups. Unsure about your hydration level? Duhon recommends checking the color of your urine.

“Your urine should be very light yellow,” she said.

Prepare your own meals

Preparing meals at home helps save money. It also can reduce your consumption of calories and sodium. Restaurant meals, fast food and frozen entrees can contain many more calories and sodium than food prepared at home, Duhon said.

“It takes a little bit more effort, especially if you’ve got a family, and they are involved in extracurricular sports and activities, which we really do love,” she said. “Try to plan ahead during the weekend and plan ahead for the week and then cook at home.”

Getting the family involved in meal preparation may help children eat more healthfully, Stroope said.

“My kids tend to eat what they have helped cook,” she said.

“And they can exercise in the kitchen!” Duhon added.

These small alterations in your lifestyle can yield great health gains, Stroope said.

“Sometimes something seems so impossible, and you don’t want to start,” Stroope said. “That feeling of accomplishment — you’re taking care of yourself and that often motivates more positive behaviors.”

When making New Year's resolutions, LSU AgCenter nutrition and physical activity experts recommend small lifestyle changes that can have a great benefit. Walking, especially after a meal, can be very beneficial. Photo by Olivia McClure/ LSU AgCenter