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Healthy Eating

By Carly R. Fenner, RD

How many of you have thought to yourself, “I’m going to start over on the first of January and I’m going to stick to my diet.” “I’m going to lose weight this year as my New Year’s resolution.” Well STOP! Eating healthy and maintaining a healthy weight is not an on again, off again endeavor. It is a LIFELONG undertaking!

Let’s make this year’s resolution, one that is LIFELONG and not just for a month or two until we reach our goal. Instead, when you reach your goal, give yourself a reward. Go shopping for a new shirt or go get that new book that you’ve wanted to read, but then keep going with your goals! Set a new goal and strive to achieve that goal.

Here is a great list of tools to help with your New Year’s Resolution to eat healthier this year.
It is provided by Gay Riley, MS, RD, CCN.

  • Be your own positive coach. Say positive things to yourself instead of negative self-talk. You will soon start to think more positively about the world around you as well as your attitudes about food and your body.

  • Learn to manage your stress. One of the most common manifestations of stress is overeating. The two other most common signs of unmanaged stress are insomnia and overworking.

  • Make it a rule to eat at least three meals a day to avoid ever getting hungry and overeating. Eat most of your food throughout the day rather than late at night.

  • Make moving your body a way of life and recreation. Organize family and friends to participate in active time together like miniature gold, Frisbee, dancing, etc. instead of eating out and going to the movies. Stretch or do weights, Dynabands, or other activities while you watch television.

  • Don’t deprive yourself of foods that you enjoy. Make tasty and low-calorie modifications of your favorite foods and keep the ingredients on hand at all times. Try one delicious, healthy new food recipe a week. Being prepared by keeping snacks and foods that you enjoy and that don’t sabotage your fitness goals will minimize overeating, impulsive eating and bingeing on high-calorie, high-fat, high-sugar foods.

  • Eat about 5-10 grams of fat and 1-3 ounces of protein or high protein food at each meal to satisfy your appetite and stabilize your blood sugar. Don’t load up on non-fat, low-fat, or convenience foods or you may over eat your calorie needs.

  • Never eat fewer than 500 calories a day less than your maintenance calories or you’ll lose muscle that’s needed to burn calories. If you lose weight too quickly, you’ll end up gaining more weight than you lost, and it may be harder to lose next time around. As a rule, you should never eat less than 1,200 to 1,500 calories a day. The reason? You’ll reach a point where you can’t lose or reach a weight-loss plateau -- and then what will you do?

Now that you’ve got a plan to work with, make a commitment to a healthier new year and a HEALTHIER YOU. Think of 2007 as a new and glorious beginning!