New Year New You: A New Year of Healthy Choices Made Easy

Every January, millions set ambitious New Year’s resolutions, vowing to prioritize their health, eat better, or adopt more sustainable habits. However, as the weeks pass, many find these goals difficult to maintain. The truth is, that success lies not in perfection but in small, manageable changes that fit seamlessly into busy lives.

One of the simplest ways to start the year off is to rethink what we’re drinking. Swapping sugary beverages for nutrient-rich, cold-pressed juices is a small change that can make a big impact. With options like Wonder Juice, made from 100% organic fruits and vegetables, staying on track has never been easier—or tastier.

“Wonder Juice was created to make health-conscious choices simple and accessible,” says Michele Abo, General Manager of Kayco Beyond. “It’s about supporting your goals while delivering bold, fresh flavors.”

Why Resolutions Fail

Many resolutions falter because they rely on extreme changes that are hard to sustain. Cutting out entire food groups or prepping elaborate meals from scratch every day may sound great in theory but can quickly become overwhelming. Instead, experts recommend starting with achievable goals—like incorporating more nutrient-dense foods and drinks into your routine.

Enter Wonder Juice, which offers a lineup of cold-pressed juices made with organic, non-GMO ingredients and no added sugars. Available in flavors like Beet + Lemon + Ginger and Watermelon Lemon Cayenne, these vibrant, pre-made juices make it easy to add a burst of nutrition to your day without the hassle of juicing at home.

Small Changes, Big Impact

Drinking cold-pressed juice is just one of many small, healthy habits that can have a cumulative effect. Here are some ideas to keep your resolutions on track:

Eat a variety of healthy food

Your bodies are highly intricate, and (aside from breast milk for infants) no single food holds all the nutrients essential for optimal functioning. Consequently, your diets should include a diverse range of fresh and healthy foods to maintain your strength. 

Here are a few suggestions to maintain a balanced diet: 

• In your everyday meals, strive to consume a variety of staple foods like wheat, maize, rice, and potatoes alongside legumes such as lentils and beans, a good amount of fresh fruits and vegetables, and animal products (e.g., meat, fish, eggs, and milk). 
• Opt for wholegrain options such as unrefined maize, millet, oats, wheat, and brown rice whenever possible; they are abundant in essential fiber and can aid in prolonging your sense of fullness. 
• For snacks, opt for raw veggies, unsalted nuts, and fresh fruit instead of foods rich in sugars, fats, or salt. 

Cut back on salt

Excessive salt intake can elevate blood pressure, a major risk factor for heart disease and stroke. Most people consume excessive amounts of salt: on average, we take in twice the World Health Organization’s advised limit of 5 grams (equal to a teaspoon) per day. 

Even without adding extra salt to your meals, know that it is frequently included in processed foods or beverages, often in significant quantities. 

A few suggestions for lowering your salt consumption: 

• While cooking and preparing meals, limit the use of salt and decrease the amount of salty sauces and condiments (such as soy sauce, broth, or fish sauce). 
• Avoid snacks that contain a lot of salt, and aim to select fresh, nutritious snacks instead of processed options. 
• When selecting canned or dried vegetables, nuts, and fruit, opt for options without additional salt and sugar. 
• Take away salt and salty seasonings from the table and make an effort to refrain from adding them automatically; your taste receptors can swiftly adapt, and once they do, you will probably appreciate food with less salt but greater flavor! 
• Examine the food labels and choose items that have reduced sodium levels. 

Limit sugar intake

Excessive sugar is harmful not just to your dental health, but also elevates the likelihood of unhealthy weight increase and obesity, potentially resulting in severe, long-term health issues. 

Similar to salt, it is essential to pay attention to the quantity of “hidden” sugars that may be present in processed foods and beverages. For instance, one can of soda can have as much as 10 teaspoons of added sugar! 

A few suggestions for lowering sugar consumption: 

• Reduce the consumption of sweets and sugary beverages like carbonated drinks, fruit juices and juice beverages, liquid and powder concentrates, flavored water, energy, and sports drinks, ready-made tea and coffee, and flavored milk beverages. 
• Select nutritious fresh snacks instead of processed items. 
• Refrain from offering sugary snacks to kids. Salt and sugars should not be included in complementary foods for children under 2 years old, and their intake should be restricted after that age. 

Reduce the use of certain fats and oils.

We all require some fat in our diet, but consuming excessive amounts – particularly the unhealthy types – raises the risks of obesity, heart disease, and stroke. Trans fats produced industrially pose the greatest health risks. A diet rich in this type of fat has been shown to increase the risk of heart disease by almost 30%. 

A few suggestions for lowering fat intake: 

• Substitute butter, lard, and ghee with more nutritious oils like soybean, canola oil, corn, safflower, and sunflower. 
• Select white meats such as poultry and fish, which typically contain less fat than red meats, remove any visible fat from the meat, and restrict the intake of processed meats. 
• Consider steaming or boiling food rather than frying it during cooking. 
• Examine labels and consistently steer clear of all processed, quick, and fried foods that have industrially created trans fat. It is frequently present in margarine and ghee, along with packaged snacks, fast foods, baked goods, and fried items. 

Avoid excessive alcohol consumption.

Alcohol does not belong in a nutritious diet; however, in numerous cultures, New Year’s festivities are linked to excessive drinking. In general, consuming excessive alcohol or drinking frequently raises your immediate risk of injury and leads to long-term consequences such as liver damage, cancer, heart disease, and mental health issues. 

There is no safe amount of alcohol consumption; for some individuals, even minimal alcohol intake can still be linked to serious health hazards.