Monday, January 18, 2016

New Year's Resolutions for Eating Healthy

Half of those who have a New Year's resolution to get fit and eat healthy give up six weeks or less into the new year. Many are faced with busy day to day lives and cannot find time to go to a gym when juggling work, children, sporting events, and homework. 

Dietary director Margaret Weigle at the Community Health Center of Branch County has some quick tips to follow to keep your New Year's resolution for eating healthy. 


HEALTHY EATING NEW YEAR'S RESOLUTIONS FOR HEALTHY ADULTS 

If you have a medical condition requiring a change in your eating pattern, it is recommended to see your physician to obtain a referral to a Registered Dietitian for Medical Nutrition Therapy. 

Drink more water 
Plain, unflavored water quenches your thirst and is one of the six nutrients required by your body. 

The average adult needs about eight 8 ounce servings of water every day. Try drinking water as soon as you wake up, include with and between meals and before bedtime. It may require effort to learn to like plain water, persevere! Your body will thank you for it. 

Eat more fiber filled foods 
Most American eat 10-14 grams of fiber a day. The daily recommended intake of fiber is 21 to 38 grams. 
The healthiest way to reach this goal is to include high fiber whole grains and to eat adequate amounts of both fruits and vegetables. 

Including adequate fiber (and fluid from water) will help with regularity and help prevent cardiovascular disease, type 2 diabetes, and some cancers. 

Include fruit and/or vegetables at each meal 
Include at least two servings of fruit and/or vegetables at each meal. Whether you purchase fresh, frozen or canned packed in its own juice fruit is loaded with nutrients and has fiber. Try to limit juice to 4 oz per day, it has nutrients but no fiber. If you have limited time purchase frozen or low sodium canned vegetables that can be steamed and served. 

Limit sugar, salt, fat and alcohol intake 
Practicing moderation can help establish healthy eating habits without depriving yourself. 

Have you noticed eating sugar, salt and deep fried foods regularly may increase your craving to have them again and again? On the flip side avoiding treats completely can trigger some people to over indulge when they include treats in their diet. 

Sugar is not a nutrient, but small amounts may be included in a healthy diet without causing weight gain. Excessive intake of sugar may deprive your body of other needed nutrients and may lead to dental caries and other health related disorders including obesity. 

Salt is a nutrient needed by the body. Most foods naturally have sodium and eating some processed foods can increase your intake of sodium without using the salt shaker. Most Americans meet their sodium needs without using a salt shaker. To limit sodium, use less processed meats, vegetables, snack and junk foods; limit consumption of premade gravies, sauces and soups. Limit foods that provide >300mg sodium per serving. 

Limit your intake of fats, especially saturated fats and try to avoid trans fats. High fat foods include pastries, many baked goods, fatty meat, including visible fat on meat, high fat dairy products, oil, butter, margarine, and oils. 

If you choose to drink alcohol, do so responsibly and with your physician's approval. Moderation for women, one drink per day, men may include two alcoholic beverages per day (12 oz beer or 3 to 4 oz wine or 1 oz liquor).  

Plan meals and snacks, eat at least three times daily. Avoid overeating, train yourself to be satisfied with normal portions. 

Eating within two hours of waking up (rather than saving all meals for evening 5-10:00PM) will help your metabolism function more effectively.  

Moderation does not encourage saving treats to over indulge on the weekend or a special night out; you are not a bank! 

If your goal is weight maintenance following these healthy recommendations can help you to reach your goal. 








Margaret Weigle, RDN

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