4 Easy Ways to Eat Healthy in the new year according to a nutritionist

4 Easy Ways to Eat Healthy in the new year according to a nutritionist

Use these tips to eat healthy in the new year!

Many of you are relieved to wave 2020 goodbye and say hello to 2021.  You can start 2021 off right by using these 4 tips to eat healthy in the new year and all year long.  Use these as starting point to successfully fulfill your resolution to eat healthy.

Try new recipes

Mixing up the variety of foods you eat will keep your taste buds entertained.  Try healthy recipes in 2021 to find some new favorites. 

Another important tips is to cook the foods you love at home, at least once so you can see exactly what is in them.

eat healthy in the new year by making new recipes
Eat healthy in the new year by making new recipes.

(For example try some of these Healthy Apple Recipes all year long)

When I was gaining weight for no reason, I decided to drastically change my diet because I felt tired and lethargic all the time.  I went vegan and decided to cut all added sugars from my diet.  I had no idea how hard this would be. 

I quickly realized I would have to cook all of food from scratch.  I was then shocked to realize what was in many of the foods I loved. You will likely be surprised too when you realize things like buffalo sauce is mostly butter and ketchup is full of added sugar.

Eat more fruits and vegetables

Since you were kids, you have known that eating more fruits and vegetables is healthy.  However, 90% of Americans do not eat enough fruits and vegetables daily

Here are some tips for eating more fruits and vegetables:

  • Eat a variety by eating different colored fruits and vegetables.  Literally, eat the rainbow.
  • Buy in season fresh vegetables.  They cost less and taste the best in season.
  • Load up on frozen.  Frozen vegetables without added sauce, seasonings or other ingredients are a healthy addition to your diet.  They also can cut your prep time down significantly.  (I also freeze in season produce to use later in the year).
  • When consuming fruits and vegetables try to focus on eating the whole food. 
eat healthy in the new year by eating more fruits and vegetables
Healthy eating in the new year starts by eating more fruits and vegetables

Decrease your added sugar consumption

Like I said earlier, I was shocked to realize how much added sugars were in my diet. I thought I ate healthy and even work in the food industry. Knowledge is power, you can reduce your sugar intake with a little effort.

First, aim for 6 grams per eating occasion (not serving).  Ensure you are doing this by looking at the serving size and figuring out how many servings you are consuming.

For example, let’s say you eat yogurt with fruit for breakfast.  Look at the nutrition facts panel to determine the amount of added sugars in the food that you are eating. 

For example, maybe you eat yogurt for breakfast. Yogurt is one of those foods that can have a LOT of added sugars.  Regardless, measure what you eat and calculate the amount of added sugars.  If you are eating more than 6 grams of added sugar for breakfast, rebalance what you are eating.  Eat less yogurt and add (raw or dry roasted, unsalted) nuts or nut butter. Or switch to unsweetened yogurt and add fruit.

One last watch out is to be mindful of how many sugars (and calories) you drink.  The CDC estimates more than 50% of American drink at least one sugar sweetened beverage each day.  Depending on which beverage you chose, you may be consuming up to 80 grams of sugar just in one 20 ounce bottle. 

Drink more water

Sometimes when you feel hungry, you may actually be dehydrated.  Make sure you drink enough water throughout the day to avoid eating unnecessary calories.

eat healthy in the new year by drinking more water
Eat healthy in the new year by drinking more water and watching how many calories you drink.

If you are hungry but you know you have eaten enough at mealtime, drink a glass of water and see if that makes you feel better.  I have to admit, this probably happens to me once a week and I love plain water.

Eat Healthy in the New Year

Many of you likely already realize the importance of eating healthy. However, the global pandemic has also shown some of you just how important it is.

Start 2021 off right by using these tips to eat healthy in the new year and all year long.  Use these as starting point to successfully fulfill your resolution to eat healthy.

What do you think? Are there other ideas you’d like to share?

References

Nutrition Basics.  https://www.eatgathergo.org/eat/planning/nutrition-basics/.  Retrieved 6 Jan 2021.

Four Easy Ways To Eat Well in the New Year.  https://www.usda.gov/media/blog/2021/01/05/four-easy-ways-eat-well-new-year.  Retrieved 6 Jan 2021.

Are you hungry or dehydrated? https://www.mindfood.com/article/hunger-and-hydration/. Retrieved 6 Jan 2021.

Get the Facts: Sugar-Sweetened Beverages and Consumption.  https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html.  Retrieved 6 Jan 2021.

Only 1 in 10 Adults Get Enough Fruits or Vegetables. https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html#:~:text=Only%201%20in%2010%20Adults,Vegetables%20%7C%20CDC%20Online%20Newsroom%20%7C%20CDC. Retrieved 6 Jan 2021.

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