Most of us try to start off the new year with plans for a healthier lifestyle. And while few of us make it more than a month or two before we revert back to our old familiar (and less healthy) ways, you can make some easy changes to your diet that will improve your nutrition, lessen your cravings and likely lead to better health and well being.

Start with some minor additions with major benefits. You may not realize that small little seeds like flax or sesame can pack a major nutritional punch when added to your food. And did you know that quinoa and wild rice are considered seeds with major nutritional value? For a list of seeds that will sow nutritional benefits, take a look here. And speaking of nutrition, researchers at the University of Illinois have determined that there are eight nutrients that are essential for better brain functioning. Find out which ones are missing from your diet by clicking here. And one other simple addition? That apple-a-day slogan turns out to be good nutritional advice, as apples are among the most nutritious items in your fridge. With vitamin C, antioxidants and other nutrients that fight bad cholesterol and aid in digestion, apples may be the nutritional powerhouse your diet needs to jumpstart you to better health. Just make sure to wash them well, and despite the advice above, do skip the apple seeds.

And what about your cravings? One easy idea is to ramp up your protein intake at breakfast. Researchers in Ontario recently determined that increasing your uptake in protein at breakfast, either with a dairy product or any other protein, can lessen your blood sugar and keep you feeling satisfied longer into the day. So next time you want to reach for that mid-afternoon cookie, think instead of an extra egg for the next morning’s breakfast and meanwhile, read here.