Forty-five percent of people make resolutions every year, but only 8% keep them. The most common resolutions are health-focused such as lose weight and eat healthier. The reason people don’t follow through on these healthy resolutions is because they are too strict, restrictive and zap the joy out of eating.

Instead, make your goals stick this year by focusing on positive and small (but mighty) changes that add pleasure to eating instead of taking it away. Here are 3 of my favorites:

1) Enjoy meals mindfully. Instead of worrying about measuring, counting and obsessing at mealtime, focus on eating in a way that will naturally help you eat less & enjoy food more. Commit to eating meals from a plate while seated at a table. Put an end to mindless eating while in the car, standing in the fridge or laying on the couch and you will feel more satisfied and empowered with food.

2) Eat satisfying snacks. The most beneficial snack combination is produce + protein. The produce contains water and fiber to get you full and the protein gives the snack staying power to keep you full longer. Aim to fuel your day with energizing combos such as: pear & cheese, apple & almonds or celery & peanut butter.

3) Have fun with sweets & treats. Instead of trying to avoid sweets (which leads to binging) or swapping to diet versions (loaded with artificial chemicals), make a promise to enjoy decadent desserts anytime you want them – as long as it is with other people in a fun social environment. Eating cake, ice cream or candy alone at home ends in overeating and feelings of guilt, but enjoying these foods in fun social situations with friends & family is a satisfying and pleasurable experience. Note: You can commit to this social, fun rule with alcohol too.

What is your healthy 2013 resolution? Share it here.