Another January, another set of dieting resolutions?

It’s January. Time to reset the eating habits. Again.

But if you’ve resolved that this year will be different, we’ve got a few ideas.

For starters, don’t try to do it all at once, said Rachel Songer, a registered dietician at Cape Cod Hospital.

“I always recommend setting one goal at a time,” she said. “When people are trying to change too many things at once, it’s stressful and overwhelming and hard to maintain. Ditch the diet- starts-in-January mentality and adopt positive eating habits instead.”

Admittedly, it’s so hard. So why should you bother? Besides helping you to feel better, maintaining a healthy weight and diet helps prevent diabetes and cardiac issues. Diet is now considered so important to long-term health that medical professionals are starting to “prescribe” healthy foods to help patients fight diabetes and heart disease. A bill currently before the Massachusetts legislature would establish a pilot food-prescription pilot program for some MassHealth patients.

If you’re ready to make some changes, start small. Let’s say you want to start by cutting back on sugar. “Take a look at what you’re eating and drinking and choose one option to either reduce or avoid, such as soda or sweets you might be consuming excess amounts of,” Songer suggests. Giving yourself permission to enjoy treats regularly actually decreases your desire for them.

“You might start by saying, OK, no more soda or just one 8-ounce serving a day. Or, instead of eating straight out of the ice cream container, I’m only going to have ½ cup, or I’m going to do it twice a week instead of seven days a week.”

Another strategy from Songer: Cook healthier versions of the food you crave. Add flavor using herbs and spices rather than salt. The U.S. Department of Agriculture even has a website devoted to traditional cultural foods and how to make them healthier. For example, bean and rice burritos are a great vehicle for leftover rice and are inexpensive to cook.

Here are some more tips from Cape Cod Health News and the USDA to help you turn over a new leaf:

• Trim portions. Instead of three spoonful’s of mashed potatoes, go for two. If you want to fool your brain, use a smaller plate.
• Put down the screen. Don’t be a “zombie eater” – eating mindlessly while you stare at your screen. Put down the phone. Chew slowly. Think about what you’re eating and enjoy it more. Practice “mindful” eating.
• Go low in calories but high in satisfaction. Look for foods that fill you up without filling you out. Try broth-based soups, popcorn (hold the butter, please), watermelon and legumes.
• Learn nutrition basics. Which is better, white or brown rice? What's saturated fat? How much sugar is OK in a day? The USDA has a wealth of information on its website.
• Avoid processed foods. Recent research shows that your body metabolizes highly processed carbohydrates differently than a fresh vegetable that contains carbohydrates as well as fiber. That 200-calorie soda may leave you hungrier than a lower-calorie handful of carrots.
• Aim for five servings of fruits and vegetables every day. You might be surprised at what less-healthy food gets crowded out as you try to fit in that fifth fresh food. Better yet, go for six or seven.
• Get help from technology. Investing in a weight-loss or healthy eating app can help keep you on track. And it does the math for you.
• Get moving. We all have excuses for not exercising, even though we know it’s important. Start with just 20 minutes a day – less time than it takes to binge an episode of “The Office.” And find an exercise you enjoy – walking with a friend, pickleball, dance, yoga and you’ll be more likely to stick with it. Heck, you could dance while you watch “The Office.”