Choose Attainable Healthy Eating Goals in the New Year

Making small simple changes to your habits is easier to begin and maintain than crash dieting.  If you make minor changes each week you will be cutting calories and following a healthier lifestyle without feeling deprived or overwhelmed. In no time at all you will begin to feel better and gain the confidence to achieve a healthier way of life that you can enjoy long term.

Here are some simple ideas for you or choose your own, any small attempt is a win!

Keep to the basics. Whole grains, fruits, vegetables and lean proteins are best. Limit the processed packaged foods that tend to be high in sodium, sugar and fat.

Be mindful. Try to think about what you are eating and how you are feeling. Consider why you might be overindulging in certain foods or at certain times of the day. Savor your favorite foods!

Eat Breakfast. It provides your body with the fuel it needs to make energy to keep you focused and active throughout the day. Include lean protein, whole grains, fruits and vegetables.

Keep a food diary. Recording what you eat can help keep you on track with weight-loss goals and may make you think twice about taking that extra helping.

Measure your portions.

Control what you eat by dining out less. Plan ahead so your only option isn't a restaurant. Use a slow cooker so a hot, healthy meal is ready and waiting for you when you come home at dinner time. Cook more than you need, and freeze half to take out whenever you need it.

Eat one or more healthy snack a day to curb overeating at meals.

Avoid liquid calories. Caloric drinks do not satisfy your hunger as much as solid foods. Choose calorie-free beverages like water, seltzer and unsweetened tea. Be aware of calories in alcohol and drink mixers!

Get a reusable water bottle. And reuse it.

Add a green or orange vegetable to dinner at least once a week.

Ask for salad dressing on the side.

Remember to enjoy yourself! Consider trying something different for the New Year that helps you have a positive relationship with food. Take a fun cooking class, plant fresh potted herbs indoors, visit farmers markets, or plan a summer garden.  Instead of denying yourself of your favorite foods while following unsustainable fad diets, work with a registered dietitian to create a personalized healthy eating plan that you enjoy and that fits with your lifestyle.

Stacy Rothschild, MPH, RD, is a registered dietitian and the owner of New Leaf Nutrition, Paramus, West Caldwell, & Manalapan, NJ www.newleafnj.com (201)870-3765 stacy@newleafnj.com