Nutrition Goals for the New Year

The New Year is here again. During this time, some of us will decide that it is a good time as any to make changes.  It gives us a chance to start anew.  Sometimes, if we decide to make changes, we have a hard time deciding what to strive for. Our busy lives make it hard to commit to these changes. So when picking a goal, it is a good idea to choose something that we can stick with in order for us to be successful. 

Many people choose to exercise or lose weight as a New Year resolution.  However, there are many other things we can choose to work on that will improve our well-being and give us something to work towards in this New Year 2016. For goals to be efficient they need to be attainable. If they are reasonable, goals are more likely to be accomplished and you’ll be more likely to stick to them. Goals should be SMART: Specific, Measurable, Attainable, Relevant and Time-sensitive.  Ask yourself, what is my ultimate goal? Why is it important?

There are some nutrition goals we can strive for this coming year that will help us make it a healthier year for ourselves and our families.

Below are some tips (if we are not doing these things already) that can help us be successful in this endeavor.

• Increase your intake of fruits and vegetables: Usually the recommendation is five to nine servings a day.
• Increase whole grain foods. There are many grains to choose from. Pick a new grain and try a new recipe. Some grains you can try include rye, rice, spelt, quinoa, barley, buckwheat, oats, bran, corn, flaxseed, kamut and millet.
• Switch your bread from white to whole grain. Look for breads containing three grams of fiber or more per slice.
• Reorganize your kitchen. Giving your kitchen a new look may inspire you to want to prepare new dishes.
• If you eat out, pick the healthier options. A lot of places, fast food and sit-down restaurants, have healthier choices. You may notice some Fort Worth restaurants have a "Blue Zone" designation, indicating they offer healthy foods.
• Include breakfast in your daily routine. Try to get some protein in your breakfast. Also, considering eating healthy foods like high-fiber cereal, fat-free or low-fat yogurt and fruit.
• Switch from drinking regular soda to water. You can flavor your water with slices of fresh fruit or use no calorie water flavorings.
• Switch from whole milk or two percent milk to one percent or skim milk.
• Drink more water. Drinking more water throughout the day may help curb your appetite and keep you feeling more alert.
• Incorporate exercise in your weekly routine, a simple 10-minute walk is refreshing.

So, for this New Year coming up:

• Set your goals and decide what you want to work on.
• Get your family involved. Accomplishing goals is easier if you have support or work towards your goal with other people.
• Reward yourself. Give yourself/family a reward (one already discussed) when you accomplish your goal.

Have a great, healthy and safe 2016!