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As children, our resolutions were simple: behave well, eat fewer sweets, and add more fruits and vegetables to our plates. As adults, we tend to enter the new year armed with long lists of ambitious goals—many of which dissolve before January has even ended. For 2026, perhaps the most meaningful resolution is also the simplest: don’t forget yourself.
A healthier life doesn’t begin with grand gestures but with small, sustainable choices. And the foundation of those choices is how we nourish our bodies.
Fueling the Body: Protein, Carbs, and Fats Done Right
Protein: The Building Block We Often Undervalue
To maintain muscle mass—especially as we age—adequate protein intake is essential. Experts recommend roughly 0.8 to 1 gram of protein per kilogram of body weight per day. And variety matters: relying solely on animal protein means missing out on the diverse amino acid profiles found in plant-based sources.
Some of the most impressive protein powerhouses come straight from nature:
- Pumpkin seeds: 34 g protein per 100 g
- Soybeans: 37 g
- Lupins: 36 g
- Lentils and legumes: excellent all-rounders
- Peanuts: a convenient, nutrient-dense snack
Among dairy products, low-fat quark leads the pack with 13 g per 100 g, followed closely by Greek yogurt and skyr.
Carbohydrates: Choosing the Ones That Work for You
Carbs are not the enemy—far from it. They’re the body’s preferred energy source. The key is choosing complex carbohydrates over simple sugars.
- Simple carbs (like refined sugar) digest quickly and cause rapid spikes in blood sugar.
- Complex carbs—found in whole grains, vegetables, and legumes—digest slowly, keep you full longer, and support stable energy levels.
Fats: Essential, Not Optional
Healthy fats are crucial for absorbing fat‑soluble vitamins and supporting hormone production. Instead of fearing fats, we should embrace the right ones:
- Olive oil
- Avocado
- Nuts
- Flaxseed and walnut oil
- Fatty fish
These foods provide valuable unsaturated fatty acids and help maintain a balanced ratio of omega‑3 to omega‑6—important for heart health and overall well‑being.
Movement: The Most Underrated Medicine
We all know we should move more, yet many of us struggle to fit exercise into our routines. But movement doesn’t have to mean running marathons or spending hours at the gym.
Small choices add up:
- Take the stairs instead of the elevator.
- Walk two bus stops instead of waiting ten minutes for the next one.
- Aim for 10,000 steps a day—your liver, heart, and circulation will thank you.
Consistency beats intensity every time.
Prevention: The Resolution That Saves Lives
Preventive care is one of the most powerful tools we have, yet it’s often overlooked.
- From age 45, men should begin prostate screenings; women should schedule their first mammogram.
- Colonoscopy is recommended for both sexes and offers a unique advantage: it can diagnose and treat in one step by removing polyps immediately.
- In Austria, the annual preventive health check is free from age 18. It can detect conditions like high blood pressure or elevated cholesterol long before symptoms appear—sometimes long before they become dangerous.
Prevention isn’t just a medical recommendation; it’s an act of self-respect.
The Power of the “Ls”: A Simple Formula for a Richer Life
If there’s one mantra worth carrying into the new year, it’s this:
Fill your life with the Ls—love tirelessly, laugh often, learn continuously, keep moving, and choose your food mindfully.
Healthy living isn’t about perfection. It’s about presence. It’s about remembering that your well‑being is not a luxury but a foundation. And in 2026, that might be the most important resolution of all.
- Hector Pascua with reports from kurier.at/picture: pixabay.com
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