Editor’s Note: This story is Part 1 of a 2-part series recapping our favorite health tips from 2025. Part 2 focuses on tips for supporting your mind and body in the coming year.

Forget the fad diets – local providers share steps for fostering good nutrition in the coming year below.

Build better bone health: “Bones are remarkable organs that require certain nutrients for optimal health,” said Lana Knisely, a registered dietitian at UCHealth Jan Bishop Cancer Center in Steamboat Springs. “Nutrition and bone health are intricately linked, so much so that diet can reduce our risk for fractures.”

Knisely recommends trying the Mediterranean diet, which incorporates a range of vegetables and fruits, whole grains, beans and legumes, healthy fats and lean proteins.

“If we don’t get enough protein, we risk losing muscle mass, and muscle mass and bone density are directly related,” Knisely said. “When we build muscles, we build bones.”

Keep tabs on critical nutrients: Vitamins and minerals are key to good health. Pam Wooster, a registered dietitian at UCHealth Yampa Valley Medical Center, encourages people to ensure they have sufficient levels of important nutrients.

Those include calcium, which is essential for bone health; vitamin D, which supports health of nerves, muscles, bones and the immune system; iron, which is an important part of red blood cells and certain hormones; vitamin C, which is essential for the body’s healing process and for forming blood vessels, cartilage, muscle and collagen; and magnesium, which helps regulate blood sugar, blood pressure and muscle function.

While supplements can help, Wooster suggests eating a range of whole foods. “When you choose a diet with foods that are closest to their form found in nature, you are going to get these essential building blocks to maintain good health,” Wooster said.

Boost kids’ nutrition with a balanced diet: Help kids stay healthy through the long winter by encouraging a balanced diet. Start the day with a healthy breakfast, and make sure lunch contains fruits, vegetables, proteins and carbohydrates.

“Try to eat the rainbow every day – fruits and veggies of all sorts of colors – as maintaining a healthy diet is key to maintaining a healthy immune system,” said Brooke Packard, a physician assistant with UCHealth Yampa Valley Medical Center who also supports the Steamboat Springs School District’s employee health clinic.

Proper hydration, between three and eight cups of water per day depending on a child’s age and physical activity level, is also key. Packard suggests a thermos or fun water bottle to encourage children, especially younger ones, to drink water.

Don’t underestimate the importance of vitamin D for people of all ages, especially in the winter when more time is spent inside.

“If there’s one vitamin that everyone can take all of their lives, it’s D,” she said.

Avoid GI Bugs: No one wants to ring in the new year with food poisoning or a 24-hour stomach bug. Lauren Bryan, infection prevention program manager at UCHealth Yampa Valley Medical Center, encourages people to stay healthy through steps such as handling food safely.

“It’s really important for community and family to come together, and often, food is at the center of those gatherings,” said Bryan. “Eat all the food and enjoy being with friends. Just be mindful so you can prevent as many incidents of foodborne illness as possible.”

Defrost meat in the fridge or the microwave instead of on the countertop, use a thermometer to make sure meat is cooked to the proper temperature, immediately refrigerate leftovers and avoid raw eggs – including cookie dough. And always practice good personal hygiene.

“I can’t stress enough to follow your mother’s advice: wash your hands,” said Bryan.

Susan Cunningham writes for UCHealth Yampa Valley Medical Center. She can be reached at cunninghamsbc@gmail.com.