When asked whether they are making New Year's resolutions, many people say that they no longer do this because they know from experience that they will not keep them. To plan for a healthier new year without setting yourself up for failure, figure out some small changes that will help you eat better and be more physically active and then revise them as needed to keep yourself on the right track. Sit back with a mug of Minty Mocha Cocoa and figure out which of these small changes would work for you:

Reduce the size of your plates and beverage containers. You will eat and drink less without even knowing it.

Repackage snack foods into individual servings. Eating out of a large bag or container often leads to overeating.

Reorganize your cupboards. Put the tempting snack foods on the highest shelves so that you are not tempted to grab them every time you open the door.

Redesign your plate. Fill 1/2 of the plate with nonstarchy vegetables; 1/4 of the plate with potatoes, pasta, rice, peas or corn; and 1/4 of the plate with meat, poultry or fish.

Recognize that the first few bites of food taste the best and be sure to savor them. After that, figure out how to stop when your taste is satisfied, not when you are stuffed.

Rethink your drink. Be aware that sodas, fruit juices, specialty coffees and sports drinks can be high in sugar and calories. Divide the grams of sugar listed on the label by four to figure out how many teaspoons of sugar are in a serving. Be aware that sugared sodas and fruit juices have 7 teaspoons of sugar in 8 ounces.

Rearrange your schedule to fit in physical activity. Go to the gym before or after work or walk on your lunch break. Once you get home after work, it is less likely that you will leave the comfort of your home to work out.

Realize that you feel better, think better and sleep better when you are physically active.

Refuse to feel guilty if you miss an exercise session or if you eat something you know is high calorie. An occasional exception is not a problem but giving up because you think you have “blown it” is a problem.

Revitalize yourself with activities you enjoy. If food is the only pleasure in your life, you need to find a hobby.

Wishing all of you good health in the new year.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator with the Eat Smart NY program at Cornell Cooperative Extension of Cayuga County.

Minty Mocha Cocoa

Makes 8 ounces

1 packet diet hot cocoa mix

1 teaspoon instant coffee

8 ounces water or skim milk

1 teaspoon sugar-free French vanilla powdered creamer

2 drops of peppermint extract

1 peppermint candy, crushed

1 tablespoon fat-free whipped topping

Combine cocoa, instant coffee and powdered creamer in a microwave-safe mug. Stir in 8 ounces of water or skim milk. Microwave for 1 1/2 to 2 minutes, or until desired temperature. Remove from microwave and stir in peppermint flavoring. Top with whipped topping and sprinkle with crushed peppermint candy.

- Recipe modified from recipe on hungrygirl.com