Healthy New Year's Resolutions
- December 27, 2011
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- Nutrition Blog
By: Amalia Krantz, RD
Happy New Year everyone! Since healthy eating resolutions are tops on many people’s lists, here are five tips to help you start off the New Year:
1. Don’t go on a "diet" - Having a list of "forbidden" foods or a rigid diet plan makes you more likely to obsess about your food choices and feel guilty when you don't stick to it. Sometimes, if you're in a diet mindset, just having dessert may make you feel bad enough to go off your healthy eating plan altogether. To feel your best and give your body the nutrients it needs, focus on eating more fresh, whole foods and less sugar and processed foods. It's okay to eat the foods you love, as long as you have them in moderation and you watch your portions.
2. Start small – Make realistic goals and make a reasonable plan to reach them. Doing too much too soon can make you feel overwhelmed and can lead to early burnout. If you've never exercised before, it's not realistic to say you're going to run every day. Start with a few days a week of walking first and then work your way up as you feel stronger. If you want to cut down on the dessert you eat every night, try having it every other night to start, and then decrease by one night a week from there.
3. Try a food diary - Make yourself more accountable and aware of what you eat throughout the day. Pinpoint times when you seem to eat more, for example if you usually snack at work or attack the bag of potato chips late at night; or if you make it a habit to have seconds at dinner.
4. Portions, portions, portions! - Portion sizes are the key to losing and maintaining your weight. It's easy to lose track of what an accurate portion size is nowadays, especially when you're eating out. Practice eating slowly and stopping when you are full. Try taking a smaller portion than you usually would (eating on smaller plates also helps) or leave those last few extra bites instead of feeling obligated to finish everything on your plate.
5. Eat out one less day a week - This will be beneficial for your waistline and your budget! The best way to know what you are putting into your body is to prepare the food yourself. The calorie counts for some restaurant foods may encompass more than half your daily requirements, and sometimes even dishes that are marketed as healthy are high in sodium and have hidden fats. Grab a cookbook for quick dinner meals, make a meal plan and shop for the ingredients for the week to help you stay on track. Also, pack your own lunch for work (or school) - it's an easy way to take control of what you eat at work, since ordering out can be tempting if you don't have anything planned.
Stay positive - changes don't happen overnight. If you have setback, just brush it off and keep going. Remember, healthy eating is for a lifetime. When you make long-term health a priority over short-term weight loss goals, you'll be encouraged to do the best you can for your body. Don't give up and surround yourself with people who will support your goals. Have a happy and healthy 2012.