Nine Nutritional Strategies to Get You Started in the New Year

9 Nutrition Tips for the New Year

1. Start Your Day with a Balanced Breakfast

Do you often rush out the door without having breakfast in the morning? If so, it’s time to change your habits! Starting the day with a balanced meal can provide your body with the energy it needs and prevent overeating during the rest of the day.

Breakfast doesn’t need to be complicated or time-consuming. It can be as simple as a bowl of whole grain cereal with milk and a piece of fruit. Remember, the goal is to choose foods that are high in fiber and protein, which help to keep you feeling satisfied longer.

Here’s a tip: try preparing your breakfast the night before. Overnight oats, for instance, are easy to make and can be customized with your favorite fruits and nuts.

• Prepare overnight oats by combining 1/2 cup of oats, 1/2 cup of milk, and 1/2 cup of Greek yogurt. Stir in 1 tablespoon of chia seeds and sweeten with honey, if desired.
• Add your favorite fruits and nuts right before eating. Blueberries, sliced bananas, chopped almonds, or walnuts all make excellent options.
• Switch things up by substituting the milk with almond milk or adding cinnamon or vanilla extract for extra flavor.
• Try using steel-cut oats for a chewier texture and additional health benefits, like improved blood sugar levels.
• Increase the protein content by adding a scoop of your preferred protein powder.
• Store your overnight oats in a jar or other sealed container in the refrigerator. They should stay fresh for up to five days.

2. Include More Fruits and Vegetables in Your Diet

Fruits and vegetables have a wide range of health benefits. They’re packed with vitamins and minerals, high in fiber, and low in calories. Incorporating more of these nutritious foods into your meals and snacks can aid in weight management and reduce your risk of chronic diseases.

You don’t have to overhaul your whole diet at once either. Start by adding an extra serving of vegetables to your lunch or swapping an afternoon snack for a piece of fruit. Every little bit helps when it comes to improving your nutrition intake!

An easy way to include more fruits and vegetables in your diet is through smoothies.

• Make a basic green smoothie by blending 1 ripe banana, 1 cup of spinach or kale, 1/2 cup of almond milk, and ice.
• Add other fruits, like berries, mango, or pineapple, for additional flavor and nutrients.
• Boost the protein content by including Greek yogurt or a scoop of protein powder.
• Add extras like chia seeds, flaxseeds, or nut butter for added health benefits and to help keep you full.
• Remember: while fruit smoothies are healthy, they’re also high in natural sugars. Keep portions reasonable and mix in vegetables to balance out the sweetness.
• When purchasing ingredients for your smoothies, choose fresh or frozen options without added sugars or syrups.

3. Stay Hydrated

Drinking enough water each day is crucial for many vital body functions, such as maintaining normal body temperature, aiding digestion, and flushing out toxins from the body. Despite its importance, many people fail to consume adequate amounts of water.

Exactly how much water you should drink varies depending on factors like your age, sex, weight, physical activity levels, and whether you’re pregnant or breastfeeding. However, a common recommendation is to aim for eight 8-ounce glasses (about 2 liters or half a gallon) each day.

If you find plain water boring, add some slices of lemon, cucumber, or mint leaves for a refreshing flavor.

• Carry a reusable water bottle with you to sip on throughout the day.
• If you’re not fond of plain water, try adding in a slice of lemon or cucumber, or a handful of fresh mint leaves.
• Try drinking herbal teas – they count as part of your hydration needs too, and can provide additional health benefits.
• Eat more fruits and vegetables that are high in water content, such as cucumbers, oranges, and strawberries.
• Avoid relying solely on sugary drinks like sodas or packaged fruit juices to meet your hydration needs. These types of beverages typically contain empty calories and can contribute to weight gain and other health issues.
• Alcohol and caffeine can dehydrate your body, so be sure to drink an extra glass of water for each alcoholic or caffeinated drink you consume.

4. Portion Control is Key

Understanding portion sizes is crucial for maintaining a balanced diet. In today’s environment where super-sizing is the norm, it’s easy to consume more than we think. Even when we’re eating healthy foods, consuming too much can lead to unwanted weight gain.

A good rule of thumb is to fill half your plate with fruits and vegetables, a quarter with lean proteins, and the other quarter with whole grains. And remember, it’s still possible to overeat even if you’re only eating one meal a day.

One trick to help manage portions is to serve meals on smaller plates or bowls.

• Use smaller plates or bowls to make your meals look larger and trick your brain into feeling satisfied with less food.
• Always pay attention to serving sizes listed on nutrition labels. What appears to be a single serving can sometimes be two or more.
• Avoid eating straight from the bag or box. Instead, portion out snacks into individual servings to prevent mindless overeating.
• Listen to your hunger and satiety cues. Stop eating when you’re comfortably full, not when you’re stuffed.
• If you’re unsure about portion sizes, consider using measuring cups or a food scale for accuracy.
• Consider dividing your meals into smaller, more frequent meals throughout the day to help control hunger and avoid overeating at meal times.

5. Limit Saturated and Trans Fats

Everyone needs some fat in their diet for it to function properly. However, it’s important to distinguish between healthy fats and unhealthy fats. Saturated and trans fats, also known as “bad” fats, can contribute to heart disease by increasing levels of “bad” LDL cholesterol and decreasing “good” HDL cholesterol.

Common sources of saturated fats include fatty cuts of meat, dairy products, coconut oil, and palm oil. Trans fats are found mainly in processed foods like baked goods, snack foods, fried foods, and margarine.

Instead of frying your food, try grilling or steaming them.

• Opt for lean cuts of meat and skinless chicken breasts, and add more fish and plant-based proteins to your meals, such as beans and tofu.
• Use healthier oils such as olive, canola, or avocado oil in place of butter or margarine when cooking or baking.
• Snack on unsalted nuts and seeds instead of chips, cookies, or other processed snacks.
• Check nutrition labels for both saturated and trans fat content before buying packaged foods. Even if a product is labeled as “trans fat-free,” it can legally contain up to 0.5 grams of trans fat per serving.
• Try baking, grilling, steaming or roasting your food instead of frying to reduce the amount of unhealthy fats.
• Eat more fiber-rich foods. These can help minimize the absorption of cholesterol into your bloodstream and can be found in fruits, vegetables, whole grains, and legumes.

6. Reduce Sodium Intake

Most people consume too much sodium, and it’s not just the obvious culprits like chips and fast food. Many processed and prepared foods contain high amounts of sodium. Consuming too much sodium can increase blood pressure, which can lead to heart disease and stroke.

The American Heart Association recommends limiting your intake to no more than 2,300 milligrams (mg) a day, and ideally no more than 1,500 mg for most adults.

Instead of using salt to enhance the flavors of your meals, try using herbs and spices.

• Cook at home more often so you can control the amount of salt in your meals.
• Flavor your food with fresh or dried herbs, vinegar, citrus, or spices instead of relying solely on salt.
• Become a label reader – check the sodium content before buying processed or canned foods and choose low-sodium versions when available.
• Lay off the table salt – one teaspoon contains about 2,300 mg of sodium.
• Eat more fresh fruits and vegetables, which are naturally low in sodium and can counteract the effects of high sodium intake.
• Reduce your intake of convenience foods, such as frozen dinners, packaged noodle soups, and snack foods, which tend to be high in sodium.

7. Cut Down on Sugar

Excessive sugar consumption has been linked to numerous health problems, including obesity, type 2 diabetes, heart disease, and tooth decay. It’s easy to overdo it on sugar, especially since it’s added to so many foods and drinks.

Start by being aware of how much sugar you’re consuming. You might be surprised to find out how much sugar is in some of your favorite beverages or snacks.

Break the dessert habit and replace it with a piece of fruit for several nights each week.

• Opt for water or unsweetened beverages instead of sugary drinks like soda, sweet tea, or fruit juices.
• Cut back on sweets such as candy, cookies, and pastries. Instead, enjoy fresh fruit when you’re in the mood for something sweet.
• Avoid processed foods which often contain hidden sugars. Always read food labels and avoid foods with “sugar” or “syrup” listed in the first few ingredients.
• Wean yourself off adding sugar to your coffee or tea. If needed, try using a natural sweetener like stevia or honey in minimal quantities.
• Limit alcohol intake – alcoholic beverages often contain high amounts of hidden sugars.
• Eat balanced meals throughout the day. An adequate intake of protein, fiber, and healthy fats can help curb sugar cravings.

8. Incorporate Whole Grains

Whole grains are a great source of nutrients including fiber, B vitamins, and minerals like iron, magnesium, and selenium. They’ve been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and certain types of cancer.

Try swapping out refined grains (like white rice and white bread) for their whole grain counterparts (like brown rice and whole grain bread).

Complement your main dish with a side of quinoa.

• Replace refined breakfast cereals with whole grain options like oatmeal, muesli, or whole grain cereal.
• Choose whole grain breads, pastas, and rice over their white, refined counterparts.
• Add other whole grains like quinoa, barley, or bulgur to your diet. These can be easily added to salads, soups, or stir-fries.
• Snack on popcorn – it’s a whole grain! Just avoid the super buttery or sweet versions for the healthiest choice.
• Avoid breads or cereals that are labeled “multi-grain” or “wheat” without mentioning “whole grain.” These are often not made from whole grains.
• If you’re unsure, check the nutrition facts panel. Whole grains should appear as the first ingredient.

9. Enjoy in Moderation

Remember, all foods can fit into a healthy diet if consumed in moderation. It’s fine to have a piece of candy or a slice of cake every now and then. The key is balance and portion size.

Avoid letting guilt rob the enjoyment from eating. If you find yourself regularly eating large amounts of less healthy foods, try to identify the reasons why this occurs and how you might change the situation.

Enjoy a small dark chocolate square after dinner instead of a large dessert.

• Consider everything you eat in a day – balance less healthy choices with healthier ones throughout the day or week.
• List out your favorite indulgences and plan when to enjoy them so it’s less likely to happen out of impulse.
• If you know you’ll be facing temptation, eat something healthy beforehand to reduce hunger and help resist overeating.
• Learn to savor your food by eating slowly and purposefully, enjoying the taste, texture, and smell of each bite.
• It’s ok to enjoy foods for reasons other than nutrition. Celebratory meals and treat foods have a rightful place in our daily lives and traditions.
• Keep in mind, however, that “treat” or “indulgence” foods should make up a small portion of your diet – not become everyday staples.

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