Eat More Not Less
By Jodie Parus, RD, LDEvery January almost half of Americans make New Year's resolutions. However, only 8% stick to them and achieve their goal and 25% abandon them after just one week. Weight related resolutions make up 38%, while a great number are to limit or eliminate certain foods entirely. This year choose to eat more, not less! There are several healthy eat more, not less resolutions that you can make. Choose the one most appropriate for you, or plan to focus on one each quarter of the year.
Eat More Meals at Home
Preparing more homemade meals can help you reach several goals: eating healthier, cutting calories, saving money and increasing family time. To implement, plan your meals in advance. Take some time during the weekend to plan what you will have throughout the week, make an organized list and head to the store. Some food preparation during the weekend will also save you time during the week.
Eat More Fruits and Vegetables
Increasing your fruit and vegetable intake to 5-9 or more servings per day decreases your risk of health high blood pressure, cancer, heart disease and type 2 diabetes. Fruits and veggies provide you with fiber, vitamins, minerals and phytochemicals. To implement, add fruit to your breakfast cereal or oatmeal and veggies to your omelet. Fruit can be a great snack as well. At lunch, have a salad packed with a variety of vegetables or add them to your sandwich. Finally, have a couple of vegetables with your dinner.
Eat More Healthy Fats
There are many health benefits of omega-3 fatty acids. They can help lower triglycerides and blood pressure and decrease inflammation in the body. Boost your intake by adding fish 2-3 times a week. Good sources are salmon, tuna and mackerel. Walnuts and olive oil can also be incorporated.
Eat more Protein in the Morning
Most protein is consumed later in the day, but adding protein to your breakfast can keep you satiated until lunch and help you feel more energized. In addition, having at least 15 grams of protein for breakfast leads to greater success in maintaining a healthy weight. Eggs, yogurt, lean meat, nuts and nut butters are great protein sources to add to your breakfast.
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