Nutrition Tips for Starting 2023 Off Right

If you're aiming to change your eating habits for the better, it is imperative that you take your nutrition goals more seriously. Read on to find out 5 strategies that can help you fulfill your resolution of adopting healthy eating habits this new year.

Role of Balanced Meals in Your Health  

The key word to any diet is “balance.” A balanced meal plan ensures that your body is getting the right amount of nutrients, minerals, and vitamins from diverse food sources for it to function properly. It is vital for leading a healthy, productive life. 

For a balanced and healthy diet, the Harvard T.H. Chan School of Public Health has made this recommendation:   

     • 1/2 of your plate - Fruits and vegetables  

     • 1/4 of your plate - Whole grains such as brown rice, barley, quinoa, oats, brown rice, and whole wheat pasta

     • 1/4 of your plate - Protein-rich foods such as fish, chicken, eggs, beans, and nuts   

Award-winning Registered Dietitian Lauren Manaker notes that protein-rich diets, in particular, can particularly support muscle growth for a stronger immune system and bones, among other benefits.  

Importance of Nutritious Food

Your nutrition goals will help you make more balanced food choices, guiding you toward adopting healthy eating habits. Better food choices bring about these results: 

1. Reduced risk of chronic illnesses such as diabetes, some types of cancers, heart diseases

Go for low-fat dairy and nutrient-filled whole-grain foods such as quinoa, barley, and whole wheat bread, in addition to foods rich in omega-3 fatty acids such as salmon, mackerel, and trout. 

2. Strong immune system and bones 

Add red bell peppers, spinach, ginger, and green leafy vegetables such as broccoli to your meals to boost your immune system and help protect your bones. 

3. Healthy skin, teeth, and eyes

Consider eating fish, eggs, kiwifruit, avocados, walnuts, asparagus, and many more. These are good for your skin, teeth, and eyes.     

4. Healthy digestion 

Apple, yoghurt, chia seeds, and papaya are foods that work to help improve the function of your digestive system. 

5. Better weight management 

With low consumption of foods high in sugar and fat, you can control your weight and keep the stubborn excess body fats at bay.   

How to Build Healthy Eating Habits 

Registered Dietitian Lizzie Streit wrote that goal-setting is important because it gives you “a sense of ownership over your plan [so that you can] work towards a visible goal.” In your nutrition-goal setting, it helps to keep the following tips in mind: 

Make Your Goals SMART 

In everything, including your food intake, SMART goals set clear parameters so you can achieve them within a specified timeframe. SMART stands for: 

Specific: Specific implies clearly defining your goals. According to Streit, being specific addresses the what, why, and how. The simpler and more sensible your nutrition goals are, the better and more achievable.

Measurable: Your nutritional goals should have measurable results to be effective. 

Achievable:  For Streit, this means that the goals are “under the control of the person setting the goal instead of someone else.”

Relevant: Your list should be “realistic and consider your current circumstances,” wrote Streit.

Time-bound: A time-sensitive goal sets the direction for your approach.  

If, for example, you aim to increase your veggie intake this new year, a SMART goal could look like this: “I will fill half my plate with my favorite green leafy vegetables such as kale, spinach and cabbage during lunch five times this week.” It’s clear, easily achievable, and time specific.    

Keep A Journal 

Journaling will track your progress and keep you focused on your goals. Tracking your healthy eating goal may enable you to identify old habits, therefore helping you adjust your diet accordingly. Keeping a food diary is also great to help you identify which areas to work on so you remain aligned with your nutrition goals.  

Diversify Your Foods

It’s no fun to eat the same food over and over again. Eating a variety of meals that you love without straying away from your goals makes them easier to follow. The trick is striking a balance and practicing portion control.

Plan Your Meals 

Diversifying your food means planning your meals. By doing so, there’s no excuse for you not to eat well even if you're busy at work or have other commitments. Meal planning steers you away from unhealthy options. Registered Dietitian Silvia Veri notes that preparing your meals in advance makes nutritious meals accessible and, thus, you are sure to eat better more often. 

Don’t Be Too Hard on Yourself

Like it or not, you will eventually miss your goals. When this happens, don’t get discouraged. This happens and it’s perfectly normal to restart. Also, permit yourself to have a “cheat day.” The road to a healthy you can be fun and does not have to be rigid. 

Conclusion

Start the new year right by eating healthy. Together with regular exercise, it’s the best thing you can do for your health this year.