The most common New Year’s resolutions focus on healthy eating and losing weight. There are 17% of Americans, 21% of women and 13% of men – plan to lose weight in 2026. 21% want to be healthier and 22% want a healthier diet. (tinyurl.com/wwruj47u). Unfortunately, many find changing eating habits or dieting a challenge.

New 2026 dietary guidelines have turned the food pyramid upside down, placing meat and dairy at the top while avoiding processed foods and sugar. As in the past, they also encourage us to eat more veggies and fruit. Health Secretary Robert F. Kennedy Jr. tells Americans to “eat real food” — not processed food.

To wean yourself off processed foods, pretend you’re your great-grandma. They cooked with what they had stored in the pantry and rarely went out to eat. Cut out sugar and decrease carbs. Add more greens, veggies, fruit and protein to your diet.

It’s good to begin your day with a high-protein breakfast. Avoid sugary, processed cereals. Replace them with eggs, yogurt and fruit. Omelets, frittatas and egg muffins are good choices here.

Basil veggie chicken (Provided photo — Yvona Fast)

For lunch, try a hearty soup or chili with a salad on the side. For supper, eat fish or meat with lots of veggies and reduce the amount of carbohydrate foods like pasta, rice or potatoes.

When you need a snack, try fruit with plain yogurt (no added sugar). Add homemade granola on top for a little crunch. Or cottage cheese with diced cucumber and bell peppers, seasoned with fresh dill weed or another herb of your choice.

In what ways are you hoping to change your eating habits in 2026?

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Basil Veggie Chicken

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Ingredients:

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A little oil for the pan

1 chicken breast

Salt & pepper

1 onion

1/2 teaspoon salt

1 to 2 cups broccoli florets

1 to 2 cups cauliflower florets

1 to 2 cups n baby carrots

1/2 to 1 cup broth or water

2 cloves garlic

1 cup diced cooked chicken

1 to 2 tablespoons frozen basil (or fresh, or dried)

1/2 cup shredded cheese, like Parmesan or Cheddar or combination, optional

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Directions:

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Heat oil in a skillet over medium heat. Add chicken breast; sprinkle with salt & pepper; cook 2 to 4 minutes on each side. Remove and set aside. When cool enough to handle, chop coarsely and check for doneness. (Or, use leftover diced cooked chicken or turkey and add at the end).

Peel and dice the onion; cook over low heat in same skillet 5 minutes or longer, to soften.

Add veggies and half a cup of broth. Cook, covered, stirring every 5 minutes or so, until tender. Add more broth if needed and add reserved chicken towards the end to finish cooking.

Peel and mince the garlic. Stir into the skillet, along with basil.

When everything is cooked to the desired tenderness, sprinkle with cheese and cook until the cheese melts.

You can serve this over pasta, with a grain like quinoa or millet, or with potatoes; either side should be done in the same amount of time, or less. Or serve with crusty whole-grain bread or a French baguette.

Serves two to three.

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Cucumber Chicken Skillet

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Ingredients:

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2 teaspoons cooking oil

2 teaspoons butter

1/2 lb. chicken breast

Salt & pepper

1 tablespoon fresh lemon juice

1 onion

1 or 2 cucumbers (about 2 cups)

1/4 cup fresh dill

1 teaspoon paprika

1/2 cup sour cream

1 tablespoon flour

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Directions:

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In a large, heavy skillet, heat oil & butter to medium heat. Sprinkle chicken breasts on both sides with salt and pepper; place in skillet and cook 2 to 3 minutes on each side. Remove from skillet; sprinkle with lemon juice. Set aside.

Peel the onion, dice, add to the skillet. Cook 5 minutes.

Peel the cucumber, quarter it, remove the seeds and cut into 1″ pieces.

Cut chicken into strips and return to the skillet along with the cucumber. Cook 1 to 2 minutes. Add minced fresh dill and paprika. Mix sour cream and flour; add to skillet. Mix with juices in the bottom of the pan; simmer 1 to 2 minutes until the sauce thickens.

Serve over noodles or grain, or with boiled potatoes. Serves two.

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Author of the award-winning cookbook Garden Gourmet: Fresh & Fabulous Meals from your Garden, CSA or Farmers’ Market, Yvona Fast lives in Lake Clear and has two passions: writing and cooking. She can be found at www.yvonafast.com and reached at writeyvona@gmail.com.