A new year is often challenging. Despite knowing we should throw out old, bad habits along with the New Year's Eve party favors, change is hard.

Many of us eat more than we should. Yet nothing changes for the better — especially in terms of health — when we keep eating those bad-for-us-but-tasty processed junk foods that are high in sugar, salt and fat and low in nutrients.

In terms of home cooking, modifying the way you eat to improve nutrition and health is easier one dish at a time, as opposed to suddenly deciding to quit cold turkey on the likes of meat, carbs or sugar.

As someone probably told you time and again: Slow and steady often wins the race.

The food catchphrase of late is "mindful eating" — that is, paying attention with all of your senses (not just taste) to experience, enjoy and improve our relationship with food. But that's just a start.

To help you on your 2026 food journey, here are five more practical tips that cover the basics of healthy eating and can lead to healthier choices at the grocery store. They're paired with easy, good-for-you recipes that can be added to the weekly rotation.

This year's tips include eating a wide variety of colorful vegetables, to provide the body with a good source of vitamins and nutrients, improve digestion and encourage healthy aging; occasionally trading meat for plant-based proteins, to lower risk of heart disease and other chronic illnesses; cutting down on sugar and saturated fats; eating more fiber, to feed beneficial bacteria in the gut and promote regular bowel movements; and, finally, staying hydrated to keep your body functioning properly.

All the accompanying recipes are easy to make with everyday ingredients. So no excuses!

Eat more fiber

Chickpea Masala

PG tested

Fiber-rich foods include fruits, vegetables, whole grains, legumes, nuts and seeds. They're often low in fat and fill you up, as many high-fiber foods are starchy.

You won't miss the chicken in this creamy vegetarian dish featuring a spiced sauce made with tomato paste, chile and ginger. The main ingredient — chickpeas — is a nutritional powerhouse that provides protein along with both soluble and insoluble fibers, making a serving (or two) excellent for gut health.

I served this dish with both steamed rice and warm naan for scooping up the flavorful gravy. If you like less spice, substitute a jalapeño for the serrano chile.

4 tablespoons unsalted butter

1 yellow onion, finely chopped

1 teaspoon (or more) kosher salt, divided

1/2 cup tomato paste

1/2 serrano chile, seeded, finely chopped

1 tablespoon grated or finely chopped peeled ginger

2 (14.5-ounce) cans chickpeas, drained, rinsed

1/8 teaspoon baking soda

1 teaspoon garam masala

1 teaspoon ground cumin

1 teaspoon Kashmiri chili powder or 3/4 teaspoon paprika plus 1/4 teaspoon cayenne pepper

1 cup heavy cream

1 cup water

1 tablespoon dried fenugreek leaves or kasoori methi, optional

1/4 cup fresh cilantro leaves, torn or coarsely chopped

Cooked jasmine rice or naan, for serving

In a large, high-sided skillet over medium heat, melt butter.

Add onion and 1/2 teaspoon salt and cook, stirring occasionally, until softened, about 7 minutes.

Add tomato paste and cook, stirring constantly, until darkened, 4 to 5 minutes.

Add chile and ginger and cook, stirring until fragrant and tomato paste is starting to stick to bottom of pan, about 1 minute more.

Add chickpeas and baking soda and stir to combine, then add garam masala, cumin and chili powder and cook, stirring frequently, until fragrant and incorporated, about 30 seconds.

Stir in cream, 1 cup water, fenugreek (if using), and remaining 1/2 teaspoon salt.

Bring to a simmer over medium-high heat, then reduce heat to low and continue to simmer, stirring occasionally, until sauce is reduced, 10 to 15 minutes; season with more salt, if needed. Top with cilantro.

Divide rice among bowls or plates. Spoon chickpea mixture over rice and serve.

Serves 6.

— delish.com

Eat more vegetables

Crunchy Kale Salad

PG tested

According to U.S. guidelines, adults should aim for at least five servings of fruits and vegetables each day. That explains why our mothers and grandmothers have been urging — maybe even pleading — with us to eat more veggies for as long as anyone can remember, and always tucked a piece of fruit in our lunchboxes.

This kale salad makes it easy to make mom happy. Tossed in a zesty cilantro-lime dressing, it lives up to its name with an abundance of crunchy vegetables that taste great, don't cost a fortune and are easy to find in any grocery store.

I added a handful of dried cherries, but Craisins would also add a touch of sweetness. If you don't care for feta, substitute another crumbly cheese like cotija or use goat cheese (or no cheese) instead. For those with nut allergies, add pumpkin or sunflower seeds in lieu of peanuts.

For dressing

1 large bunch cilantro, roughly chopped

1 garlic clove, peeled

1/4 cup lime juice

1/2 teaspoon honey

1/2 cup extra-virgin olive oil

Pinch of cumin, optional

Kosher salt

Freshly ground black pepper

For the salad

1 (10- to 12-ounce) bunch curly kale, chopped or torn into small pieces

1/4 small green cabbage, chopped

1 Granny Smith apple, cored and diced

1/2 seedless cucumber, diced

2 stalks celery, diced

3 scallions, thinly sliced

1/3 cup honey roasted peanuts, roughly chopped

1/3 cup dried cherries or Craisins, optional

1/3 cup crumbled feta cheese

Kosher salt

Make the dressing: Add cilantro, garlic, lime juice and honey to a food processor or blender. Blend until the cilantro has been chopped, then slowly stream in the olive oil until you've reached your desired consistency. Season to taste with cumin, if using, and salt and pepper.

Make the salad: Add kale to a large bowl along with a pinch of salt. Massage kale for 1-2 minutes until all the leaves are slightly darkened and have softened a bit.

Add chopped green cabbage, apple, cucumber, celery, scallions, peanuts, cherries or Craisins (if using), and crumbled feta. Season to taste with salt.

Pour over desired amount of dressing, and toss gently to combine.

Serves 4-6.

— adapted from delish.com

Eat more plant-based protein

Caramelized Tofu Lettuce Wraps

PG tested

Derived from non-animal sources, plant-based proteins include legumes, nuts, seeds, whole grains like quinoa and oats, and soy products like tofu (made from pressed soy curds) and tempeh (made from fermented whole soybeans).

Tofu can get a bad rap, not because of a myth that it can cause men to grow breasts (my husband's hair-brained, unscientific theory), but because of its off-putting texture — sometimes silky, other times spongy.

But if you crumble a block of the protein-rich bean curd into pea-sized pieces, fry it until it's golden and then toss the crispy bits in a savory-sweet sauce, it's a fine substitute for ground beef or chicken in a lettuce wrap. That's especially the case if you add a sprinkle of chopped peanuts on top for a lovely, nutty crunch.

Tofu comes in two varieties: Silken and firm/extra firm. Be sure to use firm tofu, which is pressed to remove more water — and press it again in a clean dish towel weighed down with a skillet to keep it from falling apart in the pan when you cook it.

How good is this dish? Even my husband had to agree he's been missing out with his boycott.

14-ounce block firm tofu, drained

1/4 cup reduced-sodium soy sauce

3 tablespoons packed dark brown sugar

2 tablespoons unseasoned rice vinegar

1 teaspoon toasted sesame oil

1/2 teaspoon red pepper flakes

1/2 teaspoon fish sauce (optional)

2 tablespoons vegetable oil

1-inch fresh ginger, minced

2 cloves garlic, minced

Butterhead or romaine lettuce, leaves separated, for serving

Cilantro leaves, for serving

Chopped roasted peanuts, for serving

Lime wedges, for serving

Wrap tofu in a clean kitchen towel or paper towels and place on a cutting board. Place a heavy, flat object on top of tofu (like a skillet or baking sheet) and weigh it down with cans or another skillet. Let tofu drain for at least 15 minutes, and up to 45 minutes.

Crumble tofu into a medium bowl using your fingers. The biggest pieces should be about the size of a pea.

In another medium bowl, whisk together soy sauce, sugar, vinegar, sesame oil, red pepper flakes and fish sauce, if using. (It's OK if the sugar doesn't dissolve completely; it will once added to the pan.)

In a large cast-iron skillet or nonstick pan over medium-high heat, heat vegetable oil until shimmering. Add tofu, shake into an even layer, and let cook undisturbed until deeply golden on the bottom, about 5 minutes.

Stir the tofu and continue to cook, stirring occasionally, until the tofu is crispy and golden throughout, about 4 minutes more. Add ginger and garlic and cook until fragrant, about 1 minute.

Add soy mixture to pan and cook, stirring occasionally, until no liquid remains, about 3 minutes more.

Add heaping spoonfuls of tofu mixture to the center of each lettuce leaf. Top with cilantro leaves, peanuts and a squeeze of lime before serving.

Serves 2-4

— delish.com

Cut down on saturated fat, salt and sugar

Healthy Apple Crisp

PG tested

Healthy adults should limit themselves to about 1 teaspoon of salt a day, according to the Mayo Clinic, and keep their intake of saturated fats to 13 grams per day.

Sugar is fine in small amounts in a balanced diet, but it's really easy to go overboard when you spy a box of cookies on the counter, isn't it?

Regularly consuming foods and drinks that are high in sugar increases the risk of obesity and tooth decay.

Try this super-easy, old-fashioned apple dessert the next time you get the urge for something sweet. Rolled oats provide fiber (and crunch), while the apple comes packed with Vitamin C, antioxidants and minimal fat.

5 cups sliced, peeled baking apples

6 tablespoons brown sugar, divided

4 tablespoons all-purpose flour, divided

1 teaspoon lemon juice

3/4 teaspoon apple pie spice or allspice, divided

1/4 teaspoon plus a pinch of salt, divided

1/2 cup old-fashioned rolled oats

4 tablespoons unsalted butter

Preheat oven to 375 degrees.

Combine apples, 2 tablespoons brown sugar, 1 tablespoon flour, lemon juice, 1/2 teaspoon apple pie spice and a pinch of salt in a large bowl. Transfer to a 2-quart square baking dish.

Combine 1/2 cup oats and the remaining 4 tablespoons brown sugar, 3 tablespoons flour, 1/4 teaspoon apple pie spice and 1/4 teaspoon salt in a medium bowl.

Cut in 4 tablespoons butter until the mixture resembles coarse crumbs. Sprinkle the topping over the filling.

Bake until the apples are tender and the topping is golden brown, 30-35 minutes. Serve warm.

Serves 4.

— eatingwell.com

Stay hydrated

Orange-Cucumber Salad with Honey Lime Dressing

PG tested

Are you one of those people who always has an insulated water bottle nearby? Good for you. But just as many of us walk around each day under-hydrated. (Most people need about four to six cups of plain water each day.)

One simple way to get the fluids you need if you're not a sipper is to eat fruit with high water content. An added benefit: Water-rich fruits like strawberries, cucumbers and oranges also provide essential vitamins, electrolytes and fiber.

This colorful winter salad pairs five fruits with a bright honey-lime dressing. Close your eyes while eating it and you'll swear it's summer.

For salad

1 Granny Smith apple

1/2 seedless cucumber

1 naval orange

1 cup sliced strawberries

1/2 cup blueberries

For dressing

1/4 cup honey

1 teaspoon fresh lime zest

3 tablespoons fresh lime juice

Roughly chop apple and place in a bowl. Slice the cucumbers into half-moons and toss with the apples.

Slice the whole orange into wedges, removing the peel and allowing any orange juice to coat the apple and cucumber pieces. Add berries and stir gently to combine.

Prepare dressing: In small bowl whisk together honey, lime zest and lime juice until well combined.

Plate fruit and drizzle with dressing. Enjoy!

Serves 4-6.

— Gretchen McKay, Post-Gazette

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