As we welcome 2025, many of us consider setting resolutions, especially about our eating habits. However, for those who have struggled with dieting or restrictive food rules, the pressure to stick to a rigid goal can feel overwhelming. Refreshing to the traditional New Year’s resolutions, recipe developer and author Justine Doiron presents the alternative with Justine Cooks: A Cookbook focused on intentions about self-care and food enjoyment—no perfect notions but about nourishing the body in a balanced and stress-free way.
Tayo knows firsthand how toxic restrictive food resolutions can be. Growing up with an eating disorder, she would create unrealistic calorie restrictions, which led to feelings of failure. But her journey toward intuitive eating helped her heal her relationship with food, ultimately leading to a more present, creative, and joyful approach to cooking. Now, she encourages others to embrace a similar mindset by setting intentions, not rules.
Here are three simple, effective food intentions that can help you make 2025 the year of balanced, guilt-free eating:
1. Focus on Your Most-Skipped Meal
How many meals do you skip because you’re just too busy? Maybe you seize breakfast or forgo lunch altogether. Doiron recommends paying attention to which meal you tend to skip most often, then concentrating on making that meal enjoyable. For her, it was dinner. Doiron noticed her energy and creativity increased by giving herself time to cook and really enjoy her evening meal. Start with your most neglected meal of the year by making time for yourself and for your nourishment-it can make the rest of your day flow a little better.
2. Try One New Vegetable Each Week
Americans are notoriously bad at meeting their vegetable intake goals, with many adults failing to consume the recommended 2-3 cups per day. Doiron has a solution: try adding a new vegetable to your meals every week. By experimenting with fresh, in-season produce, you’ll introduce variety and excitement into your meals, making vegetables fun rather than a chore. Try vegetables like parsnips or Romanesco broccoli, or experiment with more familiar ones in new ways. This straightforward goal can help you broaden your palette and increase options for nutrient-dense foods in your diet.
3. Develop a Menu Capsule Wardrobe
In the alternative, rather than getting swept away by thousands of recipe ideas that can be accessed via the Internet or the desire to order in takeout, Doiron recommends the “menu capsule wardrobe,” similar to the one for your clothing. That means you prepare just a few, go-to recipes that you repeat regularly. It must be simple, satisfying, and full of flavor. For an example, you have Doiron’s Gochujang Beans with Melty Escarole and Black Vinegar as a dish that is quite easy to prepare, simple, one-pot and heavy on plant power. There is an intention to have less stress involved in meals. The point is to make nourishing, flavor-forward choices. Why Food Intentions Work
While resolutions often feel confining and unreachable, food intentions give you space and encourage you to have a happy, lighthearted relationship with food. With a shift in focus from restraint to inclusion, you can foster your body to nourish itself in a nourishing, enjoyable, and sustainable way. It doesn’t matter whether you prioritize a meal, try new vegetables, or streamline your cooking; these intentions guide you to develop a meaningful connection with food in a stress-free way.
Make this year different and set just one (or all) of these food intentions on a road to healthier, more balanced relationship with eating—not dieting needed.
