Eat,Drink Be Merry
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Nutrition Tips for a Healthy New Year by Marya Bruning, RD, LN.
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f you’re like most Americans, New Year’s is a study in contrasts. It’s a time of celebration with special foods and drinks, and it’s also a time to resolve to lose weight. And if you’re like most people, the diets and gym memberships tend to be short-lived. Maybe this is the year for a fresh approach. Instead of one big, vague resolution, why not set a smaller, realistic goal every month? Instead of focusing solely on weight loss, why not focus efforts on preventing heart disease and cancer, the most deadly diseases in our country? A balanced, moderate eating pattern offers powerful protection against these chronic diseases. The following tips can help you build balance throughout the year. The idea is to eat, drink and be merry so you can enjoy many new years to come. 12
livingwell ~ January/February 2009
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January: Plan ahead. The following tips work much better when you face the week with a menu and fully-stocked kitchen. Set aside a few hours each week to plan meals, write a grocery list and go shopping. When you get home from the store, take the time to repackage foods into smaller containers that are ready to grab and go for lunches and snacks. For quick dinners throughout the week, cook and freeze your favorite recipes in large batches. February: Break away from the wheat, corn and rice routine and challenge yourself to try a new whole grain every week this month. Find recipes for hearty winter soups and casseroles that use rye, oats, buckwheat, millet, quinoa, amaranth and barley. March: Eat at least one or two meatless entrées per week. When you swap the steak for a meal centered on beans, peas or lentils, you automatically boost your intake of protective nutrients while minimizing the risky ones. Cookbooks and websites are a good place to find tasty and filling meatless recipes that the whole family can enjoy. April: Move more! Make sure your energy (calorie) intake is balanced by fun physical activities. Experts recommend at least 30 to 60 minutes of moderate to vigorous activity on most days of the week.