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Let’s think back a year. You might have had a banner year, a challenging year, a ho-hum year or, like most of us, a mixture of events.

A new year often is seen as a fresh start with new goals or even life-changing resolutions from career shifts to health-promoting changes.

Many people set goals to learn a new life skill, eat a healthier diet or increase their physical activity level.

Did you set any goals for yourself last year? You can count any progress as success.

I usually set some kind of goal outside of my work goals. However, when you publish your personal goal in a public spot (like a column), people check in with you.

Last year I was going to learn to play my then-new steel-stringed acoustic guitar. I think people were expecting performances, because I play other instruments in public.

My guitar-playing goal wasn’t quite an “epic fail” because I learned about seven chords. I didn’t play it enough to toughen my fingertips, though. As a new goal, I will be more patient and play guitar a little several days a week. I bought myself some new books as motivation.

I also want to get back into drawing, painting and sewing. I can assure you that no public exhibits of my artwork are anticipated. I received tubes of paint for Christmas.

Doing music or arts and crafts are exceptionally good for your brain. Even listening to music is good for reducing stress and activating your brain. Add some dancing and you are getting your exercise, too.

Aiming for 30 minutes of moderate activity on five or more days of the week is a worthwhile goal. Start small. Do simple stretches and chair exercises as needed.

If healthier eating is a goal, be aware that “healthy food” has a new definition. Rest assured, the new Food and Drug Administration definition is not going to completely change the nutrition recommendations shared for decades.

The “healthy” definition is consistent with current nutrition research and the latest Dietary Guidelines for Americans. The information you see on food packaging must meet legal guidelines. You can trust what you see.

Before I go further, what do you think the updated “healthy” food designation will promote?

If you are thinking that fruits, vegetables, whole grains, lean protein and calcium sources will be emphasized, you are correct. For example, pulse foods such as beans, peas and lentils are healthy options. Nuts and seeds will be considered healthy as long as they have little added salt.

If you think that “healthy” foods will have limits on added sugars, saturated fat and sodium, you are right.

Fresh, frozen and canned vegetables and fruits are all considered healthy and can be personalized to any budget. The fatty fish, salmon, will qualify as healthy because the type of fat it contains is heart-healthy. Eggs are considered healthy. Highly sweetened cereal and highly sweetened yogurt will not be considered healthy.

Although a package symbol is not yet available, consider focusing on healthier foods in 2025 and crowding out less-healthy options.

At NDSU Extension, we are providing online and in-person classes in the new year. Visit our website at www.ag.ndsu.edu/food and scroll down the page where you can sign up (at no cost) for these classes or resources:

Nourish, which provides information about finding accurate information, nourishing your immune system, muscles, pets and health, along with other topics, will be offered as narrated online modules or in-person classes.

Preservation 101 consists of online modules that show how to preserve foods through freezing, drying, canning and fermenting.

Field to Fork, a series of live webinars that showcase experts from NDSU and across the region begin in February.

E-newsletters, including The Family Table, Nourish and Healthy Communities Alive, arrive monthly in your email inbox with recipes and tips.

Here’s a way to increase the amount of vegetables in your diet. Personalize the vegetables to fit your tastes, and adjust the recipe to meet the needs of your family and friends. Leftover vegetables can be made into soup with the addition of vegetable, chicken or beef broth.

Roasted Vegetables

2 cups sweet potato, diced into small cubes

1 red onion

1 red bell pepper, chopped

2 cups broccoli florets

1 yellow squash, sliced and quartered

1 zucchini, sliced and quartered

2 cups white mushrooms

2 tablespoons balsamic vinegar

2 tablespoons olive oil or your favorite cooking oil

4 cloves garlic, minced

2 teaspoons Italian seasoning

Salt and pepper (to taste)

Preheat oven to 425 F. Line a baking sheet with foil. Place sweet potatoes in bowl and add 1 tablespoon olive oil, 1 tablespoon balsamic vinegar, 1 teaspoon Italian seasoning, salt and pepper. Toss to combine. Transfer vegetable mixture (reserve bowl) to sheet pan and spread in single layer. Roast for about 30 minutes, then stir. Place remaining vegetables in bowl and add remaining olive oil, balsamic vinegar, garlic and Italian seasoning. Season with salt and pepper to taste. Toss to combine. Add to sweet potatoes on sheet pan. Roast 10 to 15 minutes longer or until tender. Roasting time may need to be adjusted depending on size of vegetables. Serve immediately.

Makes 12 servings. Each serving has 80 calories, 1 gram (g) fat, 2 g protein, 10 g carbohydrate, 2 g fiber and 30 milligrams sodium.