The temptation of sweet treats and decadent meals strikes first during the fall and winter holidays, but it’s a challenge that can linger through the start of the new year. It’s important to work through these challenges and regroup to support health and wellness.
Following a healthy eating plan can dramatically reduce risk of heart attack and stroke, regulate weight, and improve energy levels.
Eating healthy should be a year-long endeavor, and holidays and special occasions are a normal (and happy!) part of life. A solid plan in between the celebrations is the foundation of maintaining good health. Follow the tips below to help you to feel good all year long.
Seven Tips for Healthy Eating
1. MAKE VEGETABLES THE STAR OF THE MEAL
Vegetables should take up the most space on your lunch and dinner plate. They are low in all the nutrients we should be mindful of, like calories, fats, and carbohydrates. They’re high in the nutrients we tend to need more of, like fiber, vitamins, and minerals. Veggies are a win-win! They’re low calorie but make us feel full due to the slow digestion of their fibers.
Use fresh or frozen most often. Limit canned due to the salt content (but if canned is a must, drain and rinse with water before using). Aim for a variety of colors in your veggies and cook them in different ways for a variety of tastes and textures: roast, steam, grill, blanch, or blend. Avoiding boiling vegetables as this is the type of cooking where the most nutrients are lost. Add fresh or dried herbs and spices for a new twist.
2. INCORPORATE UNSATURATED FATS
These are the healthy fats that help to keep our heart healthy and our cholesterol levels in balance. Fats also keep us satiated. This type can typically be found in plants and fish. Aim to include at least one of the following daily:
• Nuts/ nut butters
• Salmon, mackerel, trout, sardines
• Olive oil
• Avocado oil
Unsaturated fats should account for 90% of our daily fat intake.
3.CHOOSE HIGH-FIBER CARBOHYDRATES
Let’s call these “slow burn” carbs. When fiber is involved, the process of turning carbs into sugars slows down, and this is a good thing for sustained energy and calorie usage (instead of storage). Examples include:
• Brown rice
• Sweet potato
• Fruit, especially berries
These foods also contain vitamins and minerals to add to our overall nutrition.
4.ADD LEAN PROTEIN
If we’re talking animal protein, lean options are those low in saturated fats, like chicken,
turkey, fish, sirloin steak, and pork tenderloin. If you’re using ground meat, aim for 90% lean or higher regardless of the type of meat you prefer.
Consider low fat Greek yogurt as another good protein source.
If we’re talking plant protein, it’s all lean. Try incorporating beans, lentils, tempeh, nuts, and/or seeds into your daily routine. Most of these come with fiber for an added bonus. This helps to prolong satiety between meals.
5.DRINK. MORE. WATER.
Many of us find it harder to drink in cooler temperatures, but we need nearly as much water now as we do during the warmer months. Drinking adequate water improves everything from digestion and sugar cravings to energy levels and our skin. It also actually helps to increase how many calories we burn daily if we are drinking enough water!
Most adults need more than 64 ounces with updated recommendations. A good rule of thumb is to aim for 80 ounces per day.
Tea and seltzer with no sugar or artificial sweeteners also count towards this goal. Hot drinks like tea may make it easier to sip on chilly days.
6.PAY ATTENTION TO PORTIONS
Take 10 seconds before you fill your plate to check in with your hunger level. Start with a smaller portion than maybe you used to and see if you’re satisfied. The trick here is to eat slowly. Wait 10 minutes before getting seconds. Still hungry? Eat more veggies and protein.
To set up a healthy meal, first use a smaller plate; the goal here is 9 inches in diameter, not twelve. Make veggies twice the portion of your carbohydrate. A protein choice should fit onto the palm of your hand and a carbohydrate choice should be a similar size. Consider fat a
“topping” or a “flavor enhancer”.
7.MAKE A PLAN
Plan most meals at the start of the week. Get your grocery shopping/ordering done for at least a week at a time. Cook some items ahead of time (or the whole meal) as often as you can, and make enough for leftovers to avoid cooking daily. Freeze what you may not eat within 5
days and you’ve got a jump start on next week’s plans.
Portion snacks out into appropriate size containers that are ready to grab and go. The more we have done before we get hungry, the easier it is to make healthy choices.
Healthy Eating? Easy as Pie!
A healthy eating plan doesn’t need to be complicated. Small, positive choices over time can make big improvements in health status and how we feel. As we wave goodbye (and good riddance!) to 2020, we all want to feel better and stronger!
Getting started is easy. Meet with our dietitian, Nicole Matala, to get more details about the tips above that work with your schedule and your lifestyle and set yourself up for the best success. Contact us to schedule an appointment today. We look forward to working together so you can be the healthiest version of you!
Have a safe and healthy holiday season!