As the calendar turns to 2026, registered dietitian Dana Chong presents a compelling case against drastic New Year’s dietary resolutions, advocating instead for sustainable nutritional practices that extend beyond January’s enthusiasm. With over five years of expertise since graduating from UWI, St Augustine and registering with Trinidad and Tobago’s Nutritionists and Dietitians Board, Chong emphasizes simplicity as the cornerstone of lasting wellness.
Chong’s nutritional philosophy centers on consistent nourishment rather than food group elimination. She recommends small, frequent meals and snacks to maintain energy levels, warning against meal-skipping that leads to fatigue, brain fog, and diminished focus. Timing emerges as another critical factor, with Chong advising against heavy eating two to three hours before bedtime to mitigate acid reflux risks and obesity-related concerns supported by scientific studies.
Hydration assumes paramount importance in tropical climates, with Chong recommending eight to ten daily water glasses while discouraging soft drinks, juices, and energy beverages. She notes water constitutes approximately 60% of body weight and facilitates essential bodily functions.
Addressing practical constraints, Chong encourages home-cooked meal preparation through bulk cooking and freezing strategies. For budget-conscious individuals, she suggests combining carbohydrate and protein sources like rice with peas or bread with tuna, supplemented with local vegetables such as callaloo and lettuce for nutritional balance. When fast food becomes unavoidable, she recommends low-fat, low-sugar options with mindful portion control using an eight-inch plate method: one-quarter carbohydrates, one-quarter protein, and half vegetables.
Chong provides specialized guidance for diabetics during festive seasons like Carnival, emphasizing strategic snacking with nuts, dried fruits, and whole wheat crackers to maintain stable blood sugar levels. She cautions against excessive alcohol consumption and sugary drinks, noting a single 500ml soft drink may contain double the recommended daily sugar intake.
The dietitian highlights the gut-brain connection, explaining how nutritional choices directly impact mental health through neurological pathways. She recommends brain-boosting foods like leafy greens, fatty fish, berries, and walnuts while stressing the importance of overall dietary balance rather than perfection.
Chong concludes that realistic, consistent habits—not extreme measures—forge enduring relationships with food that transcend seasonal resolutions and yield lifelong wellness benefits.