Raleigh General Hospital offers healthy eating tips for the new year
January 12, 2018
One of the most popular New Year’s resolutions is to eat healthier, so Raleigh General Hospital is offering some tips for 2018.
For some, eating healthier in the new year is a way to make up for the holiday indulgences or to feel more comfortable in their clothes.
But Raleigh General’s Chief Clinical Dietician Christine Canterberry says eating healthier can also reduce risk of illnesses like heart disease, diabetes and cancer. It can also help boost energy, sharpen memories and stabilize mood, leading to a noticeable improvement in overall health.
Canterberry offers the following tips to help make healthy food choices a little easier, all year long:
Slow and steady wins the race. Changing the way you eat overnight can be daunting. Instead, make one or two healthy changes each week – drinking fewer soft drinks one week, perhaps eating a salad with dinner each night the next week. Rather than making a sweeping change that can be hard to sustain, you’ll be building and maintaining healthy habits that last.
Make a plan. Plan ahead so that you can control what and how much you are eating. Choose a day of the week to spend some time preparing a batch of healthy meals that you can package up, refrigerate or freeze and heat up throughout the week. “Meal prep” can free up your time for other pursuits during the week and help eliminate the stress that comes with “What do I want for lunch?”
Get back to basics. Stock up on healthy recipe basics like olive and canola oils, beans, brown rice, whole wheat pasta, fresh and/or frozen fruits and veggies, unsalted nuts, fresh and dried herbs and spices, and lean chicken and fish.
Fill your glass. With water, that is. Soda, energy drinks and sports drinks are a big source of extra sugar – and calories. Instead, choose water, tea, coffee or other unsweetened beverages.
Read the labels. When you’re grocery shopping, take a moment to glance at the label and make sure the items you’re choosing are low in saturated fat, cholesterol, sodium and sugar, and high in fiber and good-for-you nutrients.
Don’t forget breakfast. You’ve heard it a million times because it’s true. Breakfast is the most important meal of the day. Eating a breakfast high in protein and fiber each morning can jumpstart your metabolism, satisfy your hunger and make those doughnuts in the break room a little less appealing.
Be realistic. Eating healthy doesn’t mean starving or depriving yourself. Allow yourself the occasional indulgence, so that you don’t feel that you’re missing out. Just be careful of your portion and really savor and enjoy it.
For more tips on healthy eating, visit choosemyplate.gov.