New Year’s Resolutions You Can Enjoy!

The Nutrient Rich Foods approach to eating is a great way to start the New Year healthy and happy.

Losing weight is a common New Year’s resolution, but people often resort to diets that restrict nutrients and eliminate food groups. This year, why not avoid thinking about food restrictions and aim to think about eating sensibly to nourish your body and give yourself the essential nutrition you need. “You are more likely to keep resolutions that are positive, such as eating more fruit and vegetables, getting the recommended three servings of dairy products every day, and including regular physical activity” stated Diane Ruyack, MS, RD, CD.

Nutrient-Rich New Year’s RESOLUTIONS:

The Nutrient Rich Foods approach to eating is a great way to start the New Year healthy and happy. Make your choices based on the total nutrient package of a food or a meal, including the vitamins, minerals, protein and fiber it contains. Following the Nutrient Rich Foods approach is a positive, realistic way to think about eating that can provide a fresh jump start for the New Year by shifting the focus from foods to avoid to foods you can enjoy. Here are some tips:

1. Start every day with a nutrient-rich breakfast, such as a spinach, tomato and pepper omelet with lean ground beef and serve it with whole wheat toast or oatmeal made with low fat milk and topped with dried fruit and nuts.

2. Shop the perimeter of the grocery store to find nutrient-rich foods; focus on the produce section as well as dairy, meat and seafood aisles.

3. Encourage your family to try a new and out-of-the-ordinary food each week, such as arugula, lentils, low fat ricotta cheese, avocadoes or kiwifruit.

4. Make your plate more colorful by including more bright fruits and vegetables in every meal.

5. Instead of frying or sautéing meat, choose to grill or broil lean pieces of chicken, pork or beef.

6. Try low fat or fat-free milk instead of whole milk.

7. Stock desk drawers at work with instant oatmeal packets, light microwave popcorn, raisins, dried apricots and single-serve containers of peaches or pears packed in water or juice.

8. Trade soda for 100 percent fruit juices or low fat milk.

9. Instead of eating out, bring the family closer by working together to try a new nutrient-rich recipe at least once a week. Visit www.NutrientRichFoods.org for meal ideas and recipes.