- Reduce your sugar intake, little by little.
Cutting back on sugar is a gradual process and doesn’t happen overnight, but once you start to cut back on it, you’ll realize you don’t need as much of it as you once thought. And it doesn’t have to be complicated. One easy thing I like to do to cut is use Truvia Nectar, because it has 50 percent fewer calories than sugar. I put it in my Greek yogurt, tea, or anything else I usually put honey, sugar, or agave in.
- Add veggies to breakfast time.
One health-protective habit I often recommend is aim to fill half of every mealtime plate or bowl with non-starchy veggies. For most people (including me!), that’s easier to do for lunch and dinner than for breakfast. So, my eating resolution this year is to include veggies in one way or another at every breakfast.
- Save booze for the weekend.
Not only does alcohol intake add empty calories to the diet, but it can lead to poor diet and fitness decisions the following day. My rule of thumb: Skip out on the alcohol during the week and save that special glass of wine for weekend activities.
- Practice mindful eating.
I want to take more time to taste and appreciate everything that I put in my mouth. Food is such a delightful sensory experience, and a privilege! Furthermore, there’s evidence to suggest that practicing mindful eating may assist with portion control, weight management, and possibly even digestion, which are all important factors for long term health.
- Incorporate more probiotics and prebiotics into your diet.
This is an emerging area of science that were are going to be hearing more and more about. Prebiotics are natural, non-digestible food components that are linked to promoting the growth of beneficial bacteria in your gut. The best choices are: bananas, onions, garlic, leeks, asparagus, artichokes, soybeans, and whole-wheat breads. Probiotics are active cultures that help change or repopulate intestinal bacteria to balance gut flora. Consuming probiotics may boost immunity and improve overall GI health and the best sources are yogurts, kefir, kimchi, sauerkraut, miso, and tempeh. Having a combination of prebiotics and probiotics in our diets can be a very powerful step to improving our overall health.
- Finally get into meal prep—seriously, it’s a game changer.
A weekly meal plan can help you eat better, save money, and time during the week. I really like this type of resolution because it is positive, no restriction, doesn’t involve dieting.
- Eat two pieces of fruit a day.
Even though I know as a nutritionist how healthy fruit is, I don’t eat enough of it in the winter months.This year I am going to really attempt to eat two pieces of fruit per day. With oranges, clementines, pears, and apples galore it shouldn’t be so hard, and I can always get my fill of berries as long as I am willing to pay more for them. I will include one piece with my lunch and one piece as part of my daily afternoon snack.
- Eat out less often.
When you’re not cooking, you have less control over what you’re actually eating, and all of these celebrations can unintentionally lead to consuming extra fat, salt, and sugar. I usually recommend making January a cook-at-home month. Make a weekly meal plan, and focus on lighter, seasonal comfort fare like bean soups and roasted vegetables.
- Stock your pantry with fewer sweets.
Resolving to never eat a sweet again creates a feeling of deprivation. A more realistic resolution would be to create an environment in which you can consume fewer sweets without having to rely solely on your willpower. Research shows that when sweets are within arm’s reach or even within our sight, we are much more likely to consume them than if we have to go out to the store to buy them.