Many of us get all fired up at the start of every New Year, making all sorts of plans and setting tough goals to improve our health. Often we’ll say something like, “I need to drop 20 pounds.” or, “I’m going to run a mile every day.”, even if we haven’t exercised in years. If you resolved to achieve a similar goal and are now slacking off a bit, take a little step back. Check your progress. See if you’re still on the right track for you – or if you’d be better off revising your goals.

We’re all different. That means there’s no one-size-fits-all method that guarantees you will live a long healthy life. However, there are some things that are universally good for all of us, like eating well and exercising. What that looks like may differ a bit depending on who we are and where we are in our life cycle. For instance, adults generally need more calories than very young children or senior citizens need.

It’s also wise to ease into a new exercise program, no matter your age.

So, when making changes to your lifestyle, start with small changes. Instead of totally changing your eating pattern, make one or two small changes to what you usually eat or drink. Instead of exhausting yourself by exercising so much you can’t move, start small. Choose something that will work for you now and that you will be able to continue in the long run.

Start taking a walk around the block after dinner. Play an active game with the kids in your life. Find a friend with similar goals and find some fun things to do together, like dancing or sledding.

Maybe you drink sodas with lunch and dinner. Replace one with water. Add lemon if that will help. Or perhaps you drink a lot of coffee with cream and sugar. Try it black or with only half and half. You’d be amazed at how many fewer calories you’ll be drinking as a result of one of these very small changes.

Instead of hopping into one of the fad diets head first, start with a few small commitments. Decide not to eat any fried foods. Make at least half the grains you eat be whole grains. Avoid highly processed foods. Cut down on the saturated fat, salt and sugar in your diet.

One of the best things you can do to improve your health is pretty simple. Eat more fruit and vegetables. Very few of us eat the recommended amounts.

It’s almost impossible to eat too many fruits and vegetables because they help us feel so full without eating too many calories. Just be careful how you prepare them and how you serve them. The closer they are to their natural state, the better. That doesn’t mean you can’t cook them, just don’t drown them in sauces, add a lot of unnecessary sweeteners or coat them with fattening crumb toppings.

If you want to figure out your individualized calorie needs, use a reliable resource to personalize your own food plan. Use the MyPlate Plan at https://www.choosemyplate.gov/myplateplan. It shows you what and how much to eat within a calorie allowance based on your age, sex, height, weight, and physical activity level. The MyPlate Plan is also available in Spanish.

Making easy, practical changes to the meals you ordinarily eat, no matter where you are, can quickly improve the way you feel. Small changes add up to big wins over time. Making small healthier choices in your everyday life can make a huge difference in no time at all.

If you want to learn more, visit an Eat Smart New York workshop. Find one near you by calling 716-822-2288 or 716-363-6050 ext. 1229.

For even more ideas visit us on the web at http://eatsmartwny.org/; on Facebook at https://www.facebook.com/EatSmartNewYorkWNY/; or follow us on Twitter @EatSmartWNY

Patty Hammond is a senior nutritionist for East Smart New York. Eat Smart New York is funded by USDA’s Supplemental Nutrition Program-SNAP. SNAP provides nutrition assistance to people with low income. To find out more, go to www.myBenefits.ny.gov or contact 1-800-342-3009. Funded by USDA, this institution is an equal opportunity provider. Cornell Cooperative Extension is an employer and educator recognized for valuing AA/EEO, Protected Veterans, and Individuals with Disabilities and provides equal program and employment opportunities. Accommodations for persons with special needs may be requested by contacting Patty Hammond at 716-363-6050 ext. 1229.