Happy New Year!
Have you created any resolutions for 2015?
Try this simple 7-day goal challenge to kick-off the New Year with a healthy mindset!
7-DAY NUTRITION GOAL CHALLENGE
Day 1 – Eliminate sugar-sweetened beverages like juice and soda.
Day 2 – Abstain from eating out and buying convenience foods (vending machines)
Day 3 – Stay hydrated by drinking water throughout the day.
Day 4 – Make half your grains whole.
Day 5 – Say “No” to red meat!
Day 6 – Consume fruits and vegetables as half of your plate at every meal
Day 7 – Refrain from adding salt to your meals.
*If you found this challenge to be too easy, try incorporating multiple challenges into one day. For example, on the 8th day you could avoid red meat and sugary beverages.
Further explanation and reasoning for each challenge:
1. Sugar-sweetened beverages contribute to your daily caloric intake, which can lead to weight gain. Try substituting sodas and juices for water, your body’s preferred drink, or another sugar-free beverage.
2. Portions tend to be oversized at restaurants because their goal is to make the consumer justify coming back. They also prioritize making their food taste good which can make the food less healthy (i.e. butter and salt). Convenience foods tend to be calorie dense (added sugars and fats) with low nutritional value (i.e. potato chips).
3. Roughly 60% of your body is water. It makes logical sense that drinking water is the best way to keep your body hydrated.
4. USDA’s MyPlate recommends incorporating more whole grains into your diet. Whole grains provide many benefits including dietary fiber, iron, and B-vitamins.
5. Red meat is high in saturated fats, which can raise blood cholesterol levels. Try substituting lean proteins like fish, turkey, and chicken for red meat.
6. Fruits and vegetables provide fiber and key nutrients. They are also low in fat and calories. USDA’s MyPlate recommends filling half your plate with fruits and vegetables as part of a healthy diet.
7. USDA recommends reducing salt intake by increasing fruit and vegetable intake. Sodium is primarily found in processed foods and prepared meals outside of the home. Try using herbs and spices to flavor foods instead of adding salt.
Resolutions can be easy to make but hard to follow.
If you are focusing on eating healthier this year, are a few missteps people usually encounter along with tips to stay on the right track!
1. Skipping meals
Strive for three meals per day. Research shows that breakfast skippers weigh more than those who eat breakfast. A healthy breakfast should consist of protein and fiber to keep you satisfied until lunch.2. Stress eating
Ask yourself, “Am I eating because I am hungry or am I eating to distract myself from something else? Turning to food during stressful times will can lead to weight gain, which can add even more stress. Instead, try taming your stress with a stress management technique such as deep breathing, yoga, or meditation.3. Consuming oversized portions
More is not always better. Restaurants and advertisements have influenced what is considered to be a normal portion. Try using a smaller plate or bowl to cut down on calories.4. Drinking calories
Calories consumed from beverages do not satisfy your hunger. These calories can add up quickly, leading to weight gain. Try substituting a sugar-sweetened beverage for water or skim milk.
5. Eating mindlessly
Eating in front of a television, computer, or while reading a book can negatively impact your diet. Next thing you know, the bag of chips will be empty and you will be left wondering where it all went. Keep yourself accountable of all the foods you eat by recording it into your favorite smartphone app.
6. Skipping workouts
Don’t beat yourself up. Everyone skips a workout for various reasons. The reason why you should continue exercising is because it will increase your metabolism to help you burn more calories.
7. Rushing your meals
There is no medal for eating the fastest! Eating too quickly may cause you to overeat and ignore your body’s signal for fullness. Slow down, enjoy every bite, and discontinue eating when your body signals that it is full.
8. Choosing unhealthy add-ons
Some foods may sound healthy but contain an excessive amount of calories with all the toppings. For example, a grilled chicken salad is a low calorie meal option until it is topped with dressing, bacon, cheese, and croutons. Make sure to read food labels to get the real scoop on nutrition content.
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