Prairie Fare: Consider setting a health-promoting goal for the new year

Let’s think back a year. You might have had a banner year, a challenging year, a ho-hum year or, like most of us, a mixture of events.

A new year often is seen as a fresh start with new goals or even life-changing resolutions from career shifts to health-promoting changes.

Many people set goals to learn a new life skill, eat a healthier diet or increase their physical activity level.

Did you set any goals for yourself last year? You can count any progress as success.

I usually set some kind of goal outside of my work goals. However, when you publish your personal goal in a public spot (like a column), people check in with you.

Last year I was going to learn to play my then-new steel-stringed acoustic guitar. I think people were expecting performances, because I play other instruments in public.

My guitar-playing goal wasn’t quite an “epic fail” because I learned about seven chords. I didn’t play it enough to toughen my fingertips, though. As a new goal, I will be more patient and play guitar a little several days a week. I bought myself some new books as motivation.

I also want to get back into drawing, painting and sewing. I can assure you that no public exhibits of my artwork are anticipated. I received tubes of paint for Christmas.

Doing music or arts and crafts are exceptionally good for your brain. Even listening to music is good for reducing stress and activating your brain. Add some dancing and you are getting your exercise, too.

Aiming for 30 minutes of moderate activity on five or more days of the week is a worthwhile goal. Start small. Do simple stretches and chair exercises as needed.

If healthier eating is a goal, be aware that “healthy food” has a new definition. Rest assured, the new Food and Drug Administration definition is not going to completely change the nutrition recommendations shared for decades.

The “healthy” definition is consistent with current nutrition research and the latest Dietary Guidelines for Americans. The information you see on food packaging must meet legal guidelines. You can trust what you see.

Before I go further, what do you think the updated “healthy” food designation will promote?

If you are thinking that fruits, vegetables, whole grains, lean protein and calcium sources will be emphasized, you are correct. For example, pulse foods such as beans, peas and lentils are healthy options. Nuts and seeds will be considered healthy as long as they have little added salt.

If you think that “healthy” foods will have limits on added sugars, saturated fat and sodium, you are right.

Fresh, frozen and canned vegetables and fruits are all considered healthy and can be personalized to any budget. The fatty fish, salmon, will qualify as healthy because the type of fat it contains is heart-healthy. Eggs are considered healthy. Highly sweetened cereal and highly sweetened yogurt will not be considered healthy.

Although a package symbol is not yet available, consider focusing on healthier foods in 2025 and crowding out less-healthy options.

At NDSU Extension, we are providing online and in-person classes in the new year. Visit our website at This article was originally published by Julie Garden-Robinson at NDSU Extension Service.