Nutrition Blog

As January comes with many resolutions, one of the most popular resolutions is to eat healthy and loose weight. We've all had the experience of making a strong start on our New Year's resolution to lose weight or get in shape -- only to find frustration and discouragement setting in by about mid- January. This typically has to do with our all or nothing approach to making changes.

Eating healthy foods can improve your health, strengthen your immune system, improve brain activity, help prevent disease, and help keep a healthy waistline. There are lots of statements flying around the media surrounding healthy eating that is often misleading or confusing. So what exactly does healthy eating mean, and how do we get started? Variety, variety, variety is a key factor in a healthy diet. A diet full of variety is the best way to guarantee to get all of the nutrients our bodies need to optimize repairs, maintain health and grow.

Here are some other tips to get you started:
Choose smaller portions of lean red meat (such as tenderloin, flank or flat iron steaks – 92% lean ground beef). Limit your servings of red meat to 4- 6 ounces per week. Instead try skinless poultry, lean pork chops or fish.

Don’t shop for groceries on an empty stomach – make a list and plan your dinners out in advance. This limits impulse buying and helps to promote a healthy pantry.

Anyone above the age of 2 years old should be drinking 1% or non-fat milk. This will help to reduce saturated fat intake and reduce calorie consumption. 2% milk has an extra 45 calories from fat per serving than 1% milk.

Make small changes; start with one change at a time – for example: add one serving of fruits or vegetables to each of your meals or eat as a snack each day. Try adding one fruit of vegetable to each meal or snack until you have reached your goal of 5 servings for the day.

Drink plenty of water. Water is a nutrient needed by the body in vast quantities. Lack of water intake can mimic hunger in our bodies.

Increase fiber in your diet by increasing whole grain foods such as whole grain cereal, breads and pastas.

Successful changes begin with being adventurous and trying new things. Be sensible – cut out the guilt. It takes time to make successful changes and healthy habits. Cut yourself some slack. Try using herbs and spices to add flavors when cooking instead of butters and oils. Be adventurous, try some new foods, start with small changes and have a Healthy Month!