New resolution: Eat more dark, leafy greens. Packed with nutrients and high in fiber, chard, spinach, and the like are true wonders of the vegetable world, says nutritionist Cathy Wong, N.D. All leafy greens are rich in vitamin K, essential for bone health, and folic acid, a must for pregnancy that may mitigate depression and cardiovascular disease. What's more, greens are inexpensive and cook up quickly and easily. Try making greens a daily staple, whether in salads, stir-fries, or this broccoli rabe saute. Then turn your attention to the rest of the rainbow.

New resolution: Enjoy omega-3-rich food twice a week. Among the best of the "good fats," omega-3 fatty acids help your brain function optimally and are vital to hormonal processes. Omega-3s also influence mood and metabolism, helping to prevent weight gain and heart disease. Aim for a combination of plant and fatty, cold-water fish sources, like this salmon with this lemon-dill yogurt sauce recipe. By substituting omega-3s for the unhealthy saturated and trans fats (found in meats, hard cheeses, and processed foods), you'll further improve your health.

New resolution: Walk for half an hour a day. Rather than aspire to washboard abs and chiseled biceps, hard-earned from spending hours on end at the gym, put one foot in front of the other -- every day. Unlike other forms of exercise, walking is appropriate for just about everyone, including those who are getting back into fitness. It's "portable," making it perfect for people who can't get to the gym, and the only required gear is a decent pair of shoes. Even a half hour a day can improve sleep and energy, support weight loss, and reduce the risk of diabetes and cancer.

New resolution: Breathe deeply for five minutes a day. To do it, stand or sit in a comfortable, quiet spot, close your eyes, and simply notice your breath, without attempting to modify it. Then try this beginner's practice: Breathing through the nose, take five deep breaths, as low into the belly as you can, exhaling fully after each breath. Make each inhale and exhale last for five counts. Eventually, work up to 10, 20, or 30 breaths.

New resolution: Eat more quinoa. Like many health-minded people, you're probably trying to go easy on refined grains like white rice and white flour. But rather than obsess over refined carbs, focus on "good" carbs -- those that break down slowly and deliver healthy levels of fiber and nutrients. If you're looking for something beyond brown rice, consider quinoa. With a balanced set of amino acids, it's a high-quality protein -- not to mention gluten-free and easy to digest. And unlike many other whole grains, it cooks in about 20 minutes.

New resolution: Use more spices. Excessive salt intake has been linked to high blood pressure and stomach cancer. But if you eat with a salt shaker at the ready, abstaining may feel like deprivation. For a painless transition, up your intake of herbs and spices like ginger, garlic, basil, and turmeric, which carry antioxidant and anti-inflammatory properties. "Herbs and spices not only make your food taste delicious, they add healing qualities to it," says chef Johnny Brannigan, coauthor of "Eat, Taste, Heal: An Ayurvedic Cookbook for Modern Living."

New resolution: Create deadlines. A plague for many creative, otherwise productive people, procrastination often resolves itself when you're down to the wire. So moving the "wire" closer will prove more effective than vague aspirations of "stop procrastinating." There's no need to feel embarrassed about it; many of us simply work best under pressure. "People who procrastinate often require a 'pressure prompt' -- an external deadline," says Ryan. For many people, deadlines need to feel real and immutable. Otherwise "we just fake ourselves out of it," says Ryan. So find or create pressure prompts that can't be negotiated.

New resolution: Eat a better breakfast and lunch. Midmorning and late-afternoon energy drops send many of us running for some combination of sugar, salt, chocolate, and caffeine. The solution? Pump up the nutrition quotient of your breakfast and lunch. For breakfast, try eggs and whole-grain toast or oatmeal with nuts and fruit. For lunch, try lentil soup with a side of whole-grain bread or brown rice; add hummus to a salad to give it protein and fiber, which will fuel you for a long time.

The ambitious goal of more sleep can evaporate in the face of a packed schedule. Better to break it down: Shifting your bedtime to 30 minutes earlier will put you on track for more shut-eye, which, if you're like most Americans, you desperately need. Create a segue to sleep, as it's nearly impossible to race around all day and night, then suddenly slow down. Try a hot bath; Hyman suggests adding 2 cups of detoxifying Epsom salts and 10 drops of relaxing lavender oil to hot water.

New resolution: Choose one person to connect with. Although old friends in far-flung cities (or your own) may tug at your heartstrings and your conscience, it's impossible to keep up with everyone. Still, making the effort to keep our social networks strong -- starting with one friend at a time and expanding from there -- will pay off, say experts. Whether you're making a new friend, creating an out-of-office bond with a colleague, or reconnecting with an old pal, take friendships to a deeper level by talking -- and asking -- about passions, fears, and joys.

More Healthy Recipes for the New Year

• 30 Healthy Snack Recipes
• Healthy Recipes for Every Age
• Recipe Makeovers for 15 Favorite Foods