I love the beginning of a new year. It is a chance to start over, a chance for a new beginning. I have been reorganizing my house, my office, my calendar, and my priorities.
If healthy living is on your list of priorities this year, check out these top ten tips for eating well this year.
1.) Eat real foods. Choose foods that are minimally processed and as close to their natural form as possible. For example, fresh strawberries are more nutritious than an artificially flavored and colored “fruit” roll up.
2.) Focus on plants. Fill half of your plate with colorful fruits and vegetables, one-fourth with whole grains (such as brown rice or 100% whole grain bread), and the remaining fourth with lean protein (such as beans, fish, or lean chicken). Plant based diets are consistently associated with healthier weights, lower rates of chronic diseases and are more sustainable for the environment.
3.) Honor your hunger cues. Forget the “clean your plate” mentality. Eat when you are hungry. Stop eating when you are no longer hungry. You can always save leftovers for another meal.
4.) Limit empty calories. Set a limit of 100-200 calories per day of sweets and treats. One cup of sugar contains almost 800 calories and practically nothing else. You won’t be able to obtain all of your nutrients if you focus on empty calorie foods.
5.) Don’t drink your calories. Your body doesn’t seem to recognize calories from liquids the same way that it recognizes calories from solid foods. This may lead to overeating later in the day. Choose water as often as possible.
6.) Shop farmer’s markets or plant a garden. Focus on local and seasonal foods because these are usually less expensive, more nutritious, more flavorful, require less transportation, and help support the local economy.
7.) Get back in the kitchen. Cooking creates a healthier relationship with food because you can enjoy the sights, smells, and sounds of food preparation. Children are also more likely to try healthier new foods that they help choose and prepare.
8.) Shop the perimeter of the grocery store and use caution in the center aisles. Many of the freshest and most nutritious foods are found on the perimeter of the grocery store, such as fresh fruits and vegetables, lean meat, fresh fish, lower fat dairy, and freshly baked whole grain bread. The center aisles usually contain processed and refined foods.
9.) Look for short ingredient lists with recognizable ingredients on packaged foods. While the debate continues about the safety of many food additives, it is wise to choose foods that are less processed whenever possible.
10.) Give your chair a rest. Many Americans spend up to 30-40 hours per week sitting down. The heart gets smaller and weaker, muscles waste away, and bones deteriorate. Remember, the more you ask of your body, the more it can do. The less you ask of your body, the less it can do. Try to accumulate at least 30 minutes of moderate-intensity physical activity, such as walking, five or more days per week. But remember, anything is better than nothing.