(BPT) – Only 8 percent of people who make New Year’s resolutions actually achieve their goals, according to a recent study by the University of Scranton. This year, instead of making a promise to lose weight, make small but impactful changes to the way you eat to ensure you reach your resolution goal.

“Many people don’t realize how swapping a few simple ingredients can significantly impact caloric intake,” says Rita Held, culinary professional. “Making these easy modifications to meals will help improve overall health this year and for years to come.”

Keep healthy eating resolutions without forsaking taste with these tips from Held.

* Head to the produce aisle. Many people only focus on fresh produce during the warm weather months but winter also provides a vast array of delicious fruits and vegetables. Brussels sprouts, fennel, grapefruit, kale and clementines are all in season and bountifully accessible during the winter months. Enjoy them as a fresh alternative to processed snacks and sides.

* Ditch dressings and butter. At only 20 calories per tablespoon, seasoned rice vinegar is a great alternative to store-bought dressings, oil and butter. Splash it on salads, cooked vegetables or even baked potatoes for a tangy twist with lots of flavor. Nakano seasoned rice vinegar comes in vast flavor varieties.

* Replace heavy pasta with grains. There’s a reason quinoa is so popular. This tiny little grain is gluten-free and packs a high protein value. Try it in place of pasta or rice in meals.

* Try meatless Mondays. Pick a day of the week when you choose not to eat meats. Not only does swapping meat for vegetables lower your caloric intake but can reduce your chance of developing chronic illnesses. Look for vegetables and grains high in protein, like broccoli, to keep you full.

Try this quick and easy salad that combines super food kale with crunchy sunflower seeds in a light dressing.

Asian Kale Salad with Sunflower Seeds

Prep time: 30 minutes

Ingredients:———————————————————————-

1/4 cup olive oil

3 tablespoons Nakano Seasoned Rice Vinegar – Roasted Garlic

1 teaspoon toasted sesame seed oil

1/4 teaspoon granulated garlic

1/4 teaspoon sea salt

Pepper to taste

1 bunch lacinato kale, washed and sliced very thin

1/2 cup roasted sunflower seeds

Directions:

Combine olive oil, rice vinegar, sesame seed oil, garlic powder, sea salt and pepper. Mix until-thoroughly-blended. Pour dressing over thinly sliced kale and toss to coat.

Place salad in the refrigerator for 10 minutes to 2 hours to infuse flavor. Remove from refrigerator and toss with sunflower seeds before serving.

Makes 4 servings.

For additional healthy recipes and tips using Nakano Seasoned Rice Vinegar, visit Mizkan.com.