One of the most common aspirations for the new year is to eat healthier. But where do you start, and how do you stick with your plan? The best way to create an eating style that can improve your health now and in the future is by making small changes over time.
Consider changes that reflect your personal preferences, culture and traditions. Think of each change as a win as you build positive habits and find solutions that reflect your healthy eating style. Use the tips below to find little victories that work for you.
Make small shifts in the type and amounts of food you eat. Make a goal to eat one more vegetable each day. Choose whole wheat bread instead of white bread. Shift from whole milk to low fat or fat-free milk in your breakfast cereal. Vary your protein choices — eat less meat and more beans, nuts, tofu and fish. Reduce the amount of saturated fats, added sugars and salt you consume each day.
Be mindful as you eat. Take the time to sit and enjoy your food.
Avoid oversized portions. Use a smaller plate — this helps you to control your portions effortlessly. If you eat out, select baked or broiled foods instead of fried foods. Ask for sauces and salad dressings on the side. Restaurant portions are often large — split your entree with a friend, or take half your entree home.
Get to know the foods you eat. Use SuperTracker to find out which foods and how much to eat; get a personalized food plan for your age, gender and physical activity level; and compare nutrient content of foods.
Visit fingerlakeseatsmartnewyork.org for more ideas on being active as an adult, healthy recipes and upcoming events. Look for Finger Lakes Eat Smart New York nutrition educators at food pantries and other community events near you.