What’s Your New Year Resolution?
by Karen Bakies RD LD FAND
The most common New Year’s Resolutions according to www.USA.gov are to drink less alcohol, eat healthy food, get a better education or job, get fit, lose weight. That means 4 of the top 6 resolutions have to do with food/drink and physical activity!
Just as suggestions are made about how to survive the holidays without over indulging, many of the same strategies apply all year long.
Eat Healthy Food – Focus on nutrient rich foods: 1) Brightly colored fruits and 100% fruit juice 2) Vibrant-colored vegetables 3) Whole, fortified fiber-rich grains 4) Fat-free and lowfat milk, cheese and yogurt 5) Lean meats, skinless poultry, fish, eggs, beans and nuts. MyPlate is a great visual to illustrate meal by meal what your plate should look like.
Ask yourself does my plate look like this? What’s in my glass at meal time? Are there food groups commonly missing? Which ones? Print a copy of MyPlate and put it on your refrigerator as a reminder when packing lunches, preparing dinner, grabbing a snack. You can also find a variety of resources including sample menus and recipes, healthy eating on a budget and daily food plans. When stocking your kitchen, make the healthy choice the easy choice: fruit on the counter, yogurt in the refrigerator, whole grain cereal in the pantry – you get the idea!
Get Fit – Daily life activities count as physical activities! Chores around the house, climbing stairs, washing the car, yard work and walking the dog are just some good examples. According to the Physical Activity Guidelines for Americans, it is recommended that children (ages 6-17) get 60 minutes of physical aerobic activity daily and adults (ages 18-64) get 30 minutes daily all year long.
You can break the time into 20, 15 or 10 minute segments over the course of the day – do what’s easiest for you! From active play to a routine exercise regimens, the bottom line is to turn off the screens and move more every day. Choose the activity you like to do and you will begin to look forward to this part of your day. And an added bonus — some of the benefits you might find with regular exercise include sleeping better, more energy, increased strength and endurance. Remember to always check with your doctor first before beginning an exercise program.
Lose Weight – According to the Weight-Control Information Network, there are many ways to lose weight, but the challenge is often keeping the weight off. The key to successful weight loss is making changes in your eating and physical activity habits that you can keep up for the rest of your life, not just temporarily. A good place to start is the Daily Food Plan at www.choosemyplate.gov — it includes calorie and food group guides. Next, move to the Super Tracker to get your personalized nutrition and physical activity plan. From there you can track your weight, food intake and physical activity to see how they stack up against your goals.
Successful weight loss generally comes from starting your day with breakfast, daily physical activity and watching your portion sizes. When it comes to portion sizes, ask your self do I have 8 ounce glasses, 9-10 inch dinner plates and 1/2 – 1 cup size bowls in my cupboards? Our portion sizes tend to grow with the size of our plates. Remember that the weight did not appear overnight, so it won’t disappear overnight either. Slow gradual weight loss as you learn new habits is key!
Mark the start of 2017 with new routines that carry over into 2018 and beyond. Happy New Year!