New Year’s Eve is the perfect time for individuals to reflect on the last 12 months and look forward to the year ahead. When it comes to losing weight and healthier eating, our team at United Hospital Center (UHC) wants to make it easier for you to adapt healthier eating styles into your daily routine. Try these five healthy-eating resolutions below for a healthier you in the new year.
1. EAT MORE OMEGA-3S
Solution: Seek out seafood.
Consuming more foods that are rich in omega-3 fatty acids can help you keep your blood pressure down. Aim to eat two servings of fish per week, particularly fatty fish, such as salmon, sardines, and tuna. If you’re not a fish lover, opt for walnuts and flax, which are good non-fish sources of omega-3s.
2. PILE ON THE VEGGIES
Solution: Get out the roasting pan.
Roasting vegetables caramelizes their natural sugars, which ultimately changes their taste. It’s a fast and easy way to incorporate vegetables into dinner, too. Put your favorites in a pan in the oven and continue cooking. Before you know it, the vegetables are done and you have a delicious, healthy meal to enjoy.
3. UP YOUR FIBER INTAKE
Solution: Experiment with whole grains.
Getting enough fiber can help prevent cardiovascular disease, type 2 diabetes, a number of cancers, and even help you slim down. One of the easiest ways to up your fiber intake is to eat more whole grains. Quinoa, whole wheat, couscous, bulgur, and polenta are all quick and easy cooking ingredients to add to your weekly routine.
4. EAT LESS MEAT
Solution: Learn to like tofu more.
Many individuals cut back on meat for environmental reasons, but what they may not know is that it helps their heart, too. When you replace meat with soy, you’ll naturally eat less saturated fat and research shows that saturated fat increases low-density lipoprotein (LDL) cholesterol. While tofu may not have a real “flavor,” it’s very versatile—it soaks up the flavors of a stir-fry sauce or marinade like a sponge, giving it more taste.
5. CONTROL YOUR SUGAR INTAKE
Solution: Bake low-sugar treats to satisfy your sweet tooth.
We’re guilty: all Americans eat too much sugar. Luckily, you can still make treats that satisfy your sweet tooth and cut back on your sugar intake at the same time. Try a different recipe, change the ingredients or take smaller proportions. Cutting back in the smallest way can make a big difference. For instance, you can make your own sauces and salad dressings, avoid snacks and juices with added flavors, and keep less sugary treats in the house.
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