Top 10 Food Tips for a Healthier New Year
Set a SMART goal. Specific, measurable, achievable, realistic and timely.
For example, “I will eat 1 cup of vegetable at dinner 5 nights each
Increase fruit and vegetable intake. They are full of vitamins, minerals,
fiber and are low in calories. Choose old favorites or get adventurous,
and try something new!
Eat a healthy breakfast. Trying to lose weight so you skip breakfast? Think
again. Set yourself up for success by having a healthy breakfast. For
example, try instant oatmeal with low-fat milk instead of water. Toss
in raisins or dried cranberries and chopped walnuts, or layer plain, low-fat
Greek yogurt with your favorite crunchy cereal and blueberries.
Decrease your “added” sugar intake. Think sugar is only in
sweet treats? It’s everywhere! Start looking at sugar listed in
nutrition facts or listed in the ingredients list. Some foods have naturally
occurring sugar such as milk, fruit and vegetables. These are not the
foods the American Heart Association is referring to when they recommend
women limit added sugar to 24 g per day and men to 36 g per day.
Eat more real, whole food. These are foods that are minimally processed
and likely only have one ingredient, for example, fruit, vegetables, lean
meat, low fat milk and yogurt, fish, eggs and nuts.
Don’t skip meals or go too long without food. Sweet treats and other
temptations are easier to avoid when you are not starving.
Choose whole grains over refined grains. Try brown rice instead of white,
whole grain bread instead of white, or whole wheat pasta instead of white.
Make a plan! Plan meals and make a grocery shopping list. Think out what
food you will need for meals and snacks, and write it down before going
to the grocery store. Grocery shopping once per week with a well thought
out list can save you time, money and calories!
Get “APPY”! Sign up for a free online tracking tool to monitor
eating and physical activity. Check out
www.loseit.com to name a few.
And finally, if you want to eat healthier or lose weight in the new year,
make an appointment with a registered dietitian at CaroMont Health and
Fitness Center. Please call, 704.671.7930. Some insurance companies will
pay for nutrition counseling.
Provided by: Pam Corneilus, Wellness Dietitian, CaroMont Health