By Stefanie Djuric and Dawn Blocklinger, Bloomington Hy-Vee dietitians
One of the most common New Year’s resolutions is to have a healthier lifestyle, whether that means losing 10 pounds, exercising regularly for the first time, or just eating more fruits and vegetables. Unfortunately, only about eight percent of individuals succeed long-term with their resolution goals. If your resolution had anything to do with building a healthier lifestyle, read below to successfully reach those goals!
- Eat more fruits and vegetables. This is key to any healthy lifestyle change. I promise you that you cannot reach your full health potential without these wondrous foods! They provide so many great things to our bodies including vitamins, minerals, fiber, antioxidants, plus so much more. Bottom line: eat at least four to five servings daily, and eat a variety.
- Include healthy fats. Fat not only satisfies our stomachs in between meals, since it slows digestion, it also helps absorb all those great things in fruits and veggies discussed above. Fat-soluble vitamins, A, D, E, and K, cannot be absorbed without fat. Think oil, avocado, nuts, and seeds; and always keep portion size in mind.
- Choose the right carbohydrates. Yes, we need carbohydrates. Without them, you will likely be fatigued and grumpy. Carbohydrates, the right ones of course, play a major role in providing our bodies with energy. They also provide fiber to fill us up for longer. Choose a variety of whole grains, legumes, fruit, and low-fat dairy.
- Enjoy protein at each and every meal. Protein can provide satiation to our bodies, which will keep our stomachs satisfied for longer. Protein also plays a major role in tissue repair, immune function, and preserving lean muscle mass. Choose high-protein foods that are lower in saturated fat, such as chicken, turkey, lean red meat, cottage cheese, Greek yogurt, and eggs.
- Snack right. Snacks are encouraged; just make sure to snack on the right foods. Snacks are meant to fill in the blanks of nutrients we miss out during mealtime. Fruit, veggies, yogurt, cheese, or whole-grain crackers are all excellent choices.
- Stay physically active. The number-one predictor of successful long-term weight loss and maintenance is moderate activity. Aim for 30 to 60 minutes of physical activity daily. Find an activity you enjoy, and get moving!
- Watch portion sizes. It is possible to get too much of a good thing. It’s important to monitor portion sizes with everything you eat, even if it is a healthy food. Start reading food labels, and understand how much a serving size of something actually is. This will help to cut unnecessary calories.
- Increase your metabolism. Always eat something for breakfast — choosing protein and fiber-rich foods. Eat at least three small meals and two small snacks each day. Exercising will also help to boost your metabolism and keep calories burning, even when you’re not in motion.
- Be patient, and make small changes. It’s very easy to want to make a lot of changes, or to cut all unhealthy habits at once. While this can work for some individuals, it may not work for everyone. If you feel overwhelmed, start with one or two small changes at a time, such as eating a cup of vegetables daily at lunch and dinner.
- Stay positive and motivated. It is hard work, and you may occasionally feel discouraged. Find what motivates you, and what will keep you going throughout your journey. The long-term success will be so worth it!
If you need further guidance, make an appointment with Stefanie or Dawn, your Hy-Vee registered dietitians, at 309-663-3054 or e-mail 1035dietitianmailgroup@hy-vee.com. Hy-Vee is Bloomington’s newest full service grocery store, located at 1403 N. Veteran’s Parkway. Dietitians are on site at the store every day of the week to help you with specific dietary needs, or to answer any questions you may have.
Photo credits: zeljkosantrac/iStock, Magone/iStock