New Year. New You! A Dietitian’s Approach.

Many start January with the “New Year. New You” philosophy but then slide off this approach. However, with the pandemic still in place, we have an opportunity this new year to focus on ourselves while social life is still in slow-mo. Here are 10“Dietitian Approved” topics to keep top of mind, to get your year started off right. Take a look at the list below:

1. Eat Breakfast

Start your morning with a healthy breakfast that includes lean protein, whole grains, fruits and vegetables. Try making a breakfast with a starch and a protein such as scrambled eggs with veggies, low-fat cheese, salsa and a whole wheat tortilla or a parfait with low-fat plain or greek yogurt, fruit and whole grain cereal.

2. Make Half Your Plate Fruits and Vegetables. Fruits and veggies add color, flavor and texture plus vitamins, minerals and dietary fiber to your plate. Make 2 cups of fruit and 2 1⁄2 cups of vegetables your daily goal. Experiment with different types, including fresh, frozen and canned.

3. Watch Portion Sizes

Get out the measuring cups and see how close your portions are to the recommended serving size. Use half your plate for fruits and vegetables and the other half for grains and lean protein foods. To complete the meal, add a serving of fat-free or low-fat milk or yogurt.

4. Be Active

Regular physical activity has many health benefits. Start by doing what exercise you can. Children and teens should get 60 or more minutes of physical activity per day, and adults at least two hours and 30 minutes per week. You don’t have to hit the gym — take a walk after dinner or play a game of catch or basketball.

5. Get to Know Food Labels

Reading the Nutrition Facts panel can help you shop and eat or drink smarter.

6. Fix Healthy Snacks

Healthy snacks can sustain your energy levels between meals, especially when they include a combination of foods. Choose from two or more of the MyPlate food groups: grains, fruits, vegetables, dairy, and protein. Try raw veggies with low-fat cottage cheese, or a tablespoon of peanut butter with an apple or banana.

7. Consult an RDN

Whether you want to lose weight, lower your health-risks or manage a chronic disease, consult the experts! Registered dietitian nutritionists can help you by providing sound, easy-to-follow personalized nutrition advice.

8. Get Cooking
Preparing foods at home can be healthy, rewarding and cost-effective. Master some kitchen basics, like dicing onions or cooking dried beans.

9. Reduce Added Sugars

Foods and drinks with added sugars can contribute empty calories and little or no nutrition. Review the new and improved Nutrition Facts labels or ingredients list to identify sources of added sugars.

10. Experiment with Plant-Based Meals Expand variety in your menus with budget- friendly meatless meals. Many recipes that use meat and poultry can be made without.

— Sharon Priya Banta, MS, RD, CDN, is a clinical RD working at an outpatient medical center and the owner of the private practice Simple Practical Balanced Nutrition providing consultations, advice, and nutrition tips for busy people on the go. You can find her at www.spbNutrition.com or follow her on Instagram @spb_nutrition