While discussing the topic of New Year’s Resolutions, health-related resolutions must be the most popular. With this in mind, how many of these resolutions are actually kept through the year’s end? This is a list of healthy resolutions that involve small changes and have a significant impact on health. These resolutions are achievable if you are able to make them a priority. One or more of these habits can become your new lifestyle in 2013.
5 Healthy New Year’s Resolutions:
- Eat vegetables at least twice a day. We are aiming to be realistic. Many individuals do not get veggies at least once per day. Eat one of these fresh veggies as opposed to cooked or canned. If you are already eating vegetables twice a day, increase it to three times per day. For the kids, the goal is to offer vegetables at least twice a day and model the good habit. Here are some ideas to incorporate more vegetables into your diet:
- Roasted vegetables. Chop a variety of colors, such as red or green peppers, cauliflower, sweet potatoes, mushrooms, etc. Toss in a bowl with olive oil, salt and any of your favorite spices. Put in the oven at 375 until softened and slightly browned. Great for dinner or leftover for lunch.
- Have plenty of prepared vegetables available for quick snacks or lunches. This can be sliced carrots, pre-washed salad greens, sliced or diced broccoli and cauliflower, snow peas, sugar snap peas or roasted vegetables leftover from dinner.
- Spinach or other baby greens blended in smoothies.
- Stir fry a variety of chopped veggies with meat, shrimp or tofu and your favorite sauce.
- Switch to whole grain. Once you make the switch from white to whole grain, your body will thank you. When you are used to eating whole grain products, your taste preference will adjust and the difference will not be as noticeable. Whole grain contains the fiber and nutrients that have been stripped from “white” grain products. The fiber slows the glycemic load of the carbohydrates that are digested into the blood stream so that your blood sugar does not spike and then drop as drastically after meals. Fiber also keeps things moving along in the gut as well as indirectly lowers cholesterol.
- Eat out once per week or less. This probably means you will need to revamp your grocery shopping routine so you always have food for meals in the house. It also means you will need to do some time management and planning so that you are able to prepare meals each week. In addition, you may need to get new recipes that will fit into this lifestyle change. Although cooking may seem more time-consuming, eating from home is one of the healthiest habits you can have. Eating out most often means consuming calories, more sodium, more additives and spending more money.
- Eat three meals per day, including breakfast. Eating breakfast gives your body and brain fuel to get through the day. In addition, individuals that do not eat breakfast each day tend to overeat later in the day. Aim to include whole grains, fruit and protein at each breakfast.
- Schedule an appointment to see a registered dietitian. All of the above ideas are great recommendations for anyone but by meeting with a dietitian, you will receive a personal assessment of your current health status. You will also receive a nutrition plan that is created just for you and your family in order to improve health and quality of life. Our dietitians can provide meal planning, recipes, grocery store meetings and in-home cooking demonstrations. They can also recommend dietary changes to improve gastrointestinal problems, food sensitivity issues, weight issues and more.