10 Eating Tips For A Healthy New Year

Now that the holidays and festivities are over and the New Year has arrived, it seems a good a time as any to start eating healthier. I am not talking about going on a diet, or that infamous New Year’s resolution to lose weight, but rather incorporating some changes into your current lifestyle. Even if you practice just one or two of the following tips, you will benefit. Here’s to a happy and healthier New Year!

1) Be a SMART planner. Do not let a hectic work and/or family schedule force you to eat junk food or fast food. Prepare and freeze several quick and healthy meals and/or snacks ahead of time. Keeping fresh fruit and nuts available is great and is a quick and easy way to get a healthy snack. Combine with a glass of low fat milk, soy milk or rice milk and you have made it even more nutritious.

2) Keep an EYE on the size. We often overeat more than we really need to. In addition, we tend to eat most of what is on our plate, no matter what the size of the plate. Portions are often super-sized and enough for two, three or even four people to share. Try choosing a smaller size plate and set it up so there is space between all of the food to keep the portions reasonable.  Check in with yourself and ask yourself if you are full. Remember, your stomach is only the size of your closed fist.

3) Become a TASTER. When eating out at a buffet, survey the entire buffet first and pick out only those foods that appeal to you the most. Also, savor your food and if you do not like what you are eating or are not enjoying it, do not feel you have to finish eating it - just leave it on your plate. Remember, you control what you eat.

4) Do NOT go shopping hungry! We have all heard this before yet it is so true. Instead, try having a small salad or other healthy snack before going shopping and you will be less likely to end up with several things in your cart that you hadn’t intended to buy. Also, make out a grocery list and stick to it. 

5) Choose COLOR. Look at your plate. How many colors do you see? Are all of the colors of the rainbow there? I am not talking about rainbow colored shots or frosted and decorated desserts here, but rather color that comes from fruits and vegetables. In case you have forgotten, the primary colors of the rainbow are red, orange, yellow, green, blue, indigo, and violet. This is something you can do with your children as well.

6) AVOID fried foods and other high fat foods. Fried foods of any kind are laden with unhealthy, artery clogging fats. Opt for steamed, baked or broiled instead. Make dips and dressings with low fat or fat free yogurt, cottage cheese and sour cream and for those who like to bake, cut unhealthy fats by substituting unsweetened applesauce and egg whites for some of the butter. You can also substitute chicken broth and canned, evaporated skimmed milk in the mashed potatoes and skip the butter altogether and no one will even notice!

7) LIMIT your sugar intake. Try to limit the “special” foods to once or twice per week. Keep bowls of fresh fruit available instead which are a great alternative to candy and cookies, not to mention healthier too! If you do decide to indulge in some dessert, choose one thing and have a small piece. Eat it real slow and appreciate it.

8) If you drink ALCOHOL, do so with or after meals, not before. Alcohol increases your hunger and lowers your will power. Also keep in mind that it is packed with calories and contains virtually no nutrients. Remember, if you do drink, do so in moderation and please be responsible.

9) COMMIT to maintaining your physical activity routine. Exercise not only helps to keep off unwanted pounds also helps to reduce stress in addition to a full list of other health benefits. You need at least 30 minutes of moderate physical activity per day to maintain your weight, though more is needed to help burn up extra calories and fat. After dinner, go for a nice walk and enjoy the crispness of the air. Of course, if you are just starting a physical activity routine, please check with your health care provider first.

10) Give THANKS…..Remember, the food we have before us did not just appear there miraculously. Many hands had a part in bringing our food to the table. Honor your food and give a sincere “thank you” for all that you have. Ask, that the food you eat, be used to nourish your body and bring it good health.