Skip the New Year’s Diet. Adopt These Food Habits Instead.

When the new year begins, our thoughts often turn to self-improvement.

Many common new year's resolutions focus on losing weight, by exercising more, drinking less, and adopting healthier eating habits. Eating well isn't an all-or-nothing proposition. It's an accumulation of positive habits that can improve your health for a lifetime, as opposed to hopping on the latest diet trend, which may result in short-term weight loss but can lead to longer-term weight gain.

Here at Pfizer, we want to empower you to choose foods that can reduce your risk for conditions such as heart disease, type 2 diabetes, obesity, and even cancer. Small, lasting habits can add up to life-changing benefits.

Instead of following the latest diet trends, adopt positive health habits that you can stick with for the long term. These habits don't have to be highly prohibitive; you don't have to say good-bye to chocolate or pasta forever. While diet recommendations vary individually (talk to your doctor for specific advice), in general, the goal of these habits is to eat less of some things and more of others.

Here, we'll share which foods you should eat less of, which you'll want to consume more of, and how these habits can make big improvements to your health.

Healthy Habit 1: Choose Healthy Forms of Protein

When many people think of protein, they think of a big steak or a juicy burger. Beefing up your protein, ironically, doesn't require beef.

This year, think of protein a bit differently. Foods like leafy greens and lentils can allow you to meet your protein goals while not filling your diet with saturated fats.^3,4 This comes with a big pay-off: Choosing proteins with fewer saturated fats can reduce your risk of heart disease and high cholesterol.² Choosing proteins that are high in omega-3 also support both heart health and cognitive health by reducing inflammation.⁵

Eat Less of These: Regular ground beef, sausages, hot dogs, bacon, processed lunch meats⁶
Eat More of These: Fish (mackerel, black cod, herring), beans (pinto, chickpea, kidney), chicken breast, tofu, nuts⁷

Healthy Habit 2: Cut Back on Bad Carbohydrates

Here's the good news for carb lovers: You don't have to nix all carbs to improve your health. You should, however, choose healthier forms of carbs. All carbs are not created equally: Whole grains and high-fiber carbs can fulfill your carb cravings while making you feel fuller longer and giving you more nutrients than refined grains do.⁸

Choosing healthy carbs can help you maintain a healthy weight, reduce your risk of type 2 diabetes, and lower your risk for heart disease or stroke.⁹ They can even lower your risk for colon cancer.¹⁰

Eat Less of These: Soda, processed foods, white breads, white rice, cookies
Eat More of These: Sweet and white potatoes, beans, whole fruits, whole wheat pastas and bread; quinoa⁹

Healthy Habit 3: Give Into Your Sweet Tooth in a Healthy Way

Some of us feel like we were both with a sweet tooth; we get cravings for a little something sweet each day. Good news: You don't have to give up your love of sweet foods! Discover sweet foods that'll fulfill your cravings without sacrificing your health.

By reducing the added sugars in your diet, you'll improve your long-term health. This habit can help you reduce your risk for type 2 diabetes, obesity, high blood pressure, and liver disease.^12,13

Eat Less of These: Sodas, fruit drinks, energy drinks, cookies, candy
Eat More of These: Fruits, 100% fruit or vegetable juice, frozen juice bars, fruit salad¹⁴

Learn more from Pfizer about healthy eating:

[1] Memon AN, Gowda AS, Rallabhandi B, et al. Have Our Attempts to Curb Obesity Done More Harm Than Good?. Cureus. 2020;12(9):e10275. Published 2020 Sep 6. doi:10.7759/cureus.10275

[2] Cut Down on Saturated Fats: Dietary Guidelines for America Eighth Edition. Office of Disease Prevention and Health Promotion. December 2016. Accessed December 8, 2025.https://odphp.health.gov/sites/default/files/2019-10/DGA_Cut-Down-On-Saturated-Fats.pdf

[3] Healthy Eating as You Age: Know Your Food Groups. National Institute on Aging. February 25, 2022. Accessed January 8, 2026. https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/healthy-eating-you-age-know-your-food-groups

[4] Healthy Diet. World Health Organization. April 29, 2020. Accessed January 8, 2026. https://www.who.int/news-room/fact-sheets/detail/healthy-diet

[5] Dighriri IM, Alsubaie AM, Hakami FM, et al. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022;14(10):e30091. Published 2022 Oct 9. doi:10.7759/cureus.30091

[6] MyPlate: Protein Foods. U.S. Department of Agriculture. Accessed December 8, 2025.https://www.myplate.gov/eat-healthy/protein-foods

[7] Picking Healthy Proteins. American Heart Association. August 28, 2024. Accessed December 8, 2025. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/picking-healthy-proteins

[8] Carbohydrates. MedlinePlus: National Library of Medicine. Accessed December 8, 2025. https://medlineplus.gov/carbohydrates.html

[9] Get to Know Grains: Why You Need Them, and What to Look For. American Heart Association. June 25, 2024. Accessed December 8, 2025. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber

[10] Whole Grains: How Much Do You Need for Lower Cancer Risk? American Institute for Cancer Research. September 19, 2017. Accessed December 8, 2025. https://www.aicr.org/resources/blog/whole-grains-how-much-do-you-need-for-lower-cancer-risk/

[11] Choosing Healthy Carbs. U.S. Centers for Disease Control and Prevention. May 15, 2024. Accessed December 8, 2025. https://www.cdc.gov/diabetes/healthy-eating/choosing-healthy-carbs.html

[12] Be Smart About Sugar. U.S. Centers for Disease Control and Prevention. December 20, 2023. Accessed December 8, 2025. https://www.cdc.gov/healthy-weight-growth/be-sugar-smart/index.html

[13] Type 2 Diabetes and Your Liver. U.S. Centers for Disease Control and Prevention. September 25, 2025. Accessed December 8, 2025. https://www.cdc.gov/diabetes/diabetes-complications/type-2-diabetes-liver-disease.html

[14] Raatz, Susan. The Question of Sugar. U.S. Department of Agriculture: Agricultural Research Service. September 11, 2023. Accessed December 8, 2025. https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2012/the-question-of-sugar/