Nutrition

Top Ten New Year's Resolutions for Eating More Healthfully

1. Eat on time (within an hour of waking, 4-5 hours between am and noon meal, and 5-6 hours between noon and pm meal). We usually eat the wrong foods or too much if we eat late or skip meals.

2. Choose low calorie foods, for example, baked or grilled chicken instead of fried, skim milk instead of whole, low calorie yogurt instead of yogurt with added fruit and more sugar, vegetable soup instead of cream soup (choose Healthy Choice/Healthy Request brand canned cream soup, these are usually low in calories and fat).

3. Always limit your portions. Look at the food label for serving size. Most of us eat large portions instead of small portions.

4. Drink more water, it’s healthy for you and can curb the appetite. Drink water upon waking, in between meals, and before eating.

5. Always go for the vegetables (salad, tomatoes, squash, broccoli, collards, cabbage, etc), they may help reduce your risk for cancer, help control your blood glucose levels, and help control your weight. Vegetables can be eaten as snacks, in salads, cooked, in soups, or roasted.

6. Go for balance. When planning a meal, aim for a moderate amount of starch (1/2 to 1 c), protein (about 3 oz), plenty of vegetables, a small amount of fruit (1/2 c), and a serving of milk (1 c). Breakfast should include no more than 1 oz of protein. Protein foods include meat, chicken, fish, egg, cheese, and peanut butter.

7. When eating out, be moderate. Appetizers, desserts, and alcohol have a lot of calories. Consider omitting these or having a smaller portion or sharing.

8. When eating out and the portions are too large… “Share it, leave it, or take it home.” Consider ordering not an entrée, but an appetizer and a side vegetable or a salad or soup.

9. If you must have something sweet, limit to 100-200 calories

10. “Is it what you’re eating or what is eating you?” Try not to let emotions of the moment take over your good judgment about what to eat. “Healthy foods really do taste better,” and “Less really is best.”

Bon Appetit!
Yours in good health,
Phyllis Woodson, MS, RD, CDE
Dietitian