Healthy Eating

The New Year’s resolution you set several months ago might have begun to fade already. You may have slipped up and lost sight of your original goals. Don’t despair. More than half of New Year’s resolutions are broken within six months, according to the Journal of Clinical Psychology.

Many of us have resolved to eat better and maintain a healthy weight. This involves having a balanced diet or a healthy eating plan.

According to the Dietary Guidelines for Americans, a healthy eating plan:

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
• Includes lean meats, poultry, fish, beans, eggs, and nuts
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
• Stays within your daily calorie needs

A healthy eating plan that helps you manage your weight includes a variety of foods. Instead of focusing on the food you can’t have, try to focus on all the different food you can have.

• Fresh fruits ― There are so many types of fruit. Commit to trying a new one each month. When your favorite fresh fruits aren't in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. Be cautious about canned fruits because they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.
• Fresh vegetables ― Frozen or canned vegetables make a quick side dish — just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces.
• Calcium-rich foods ― you may automatically think of a glass of low-fat or fat-free milk when someone says "eat more dairy products." But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth.
• A new twist on an old favorite ― Try healthier variations of your favorite recipes by baking or grilling. Ask around or search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!

Remember that healthy eating is about balance. You can enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while and balance them out with healthier foods and more physical activity.

General tips for comfort foods:

• Consume them less often. If you normally eat these foods every day, cut back to once a week or once a month. You'll be cutting your calories because you're not having the food as often.
• Eat smaller amounts. If your favorite higher calorie food is an afternoon chocolate bar, have a smaller size or only half a bar.
• Try a lower-calorie version. Use lower-calorie ingredients or prepare it differently. For example, if your macaroni and cheese recipe uses whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, light cream cheese, fresh spinach and tomatoes. Just remember to not increase your portion size. For more ideas on how to cut back on calories, see Eat More Weigh Less.

You can figure out how to include almost any food in your healthy eating plan in a way that still helps you lose weight or maintain a healthy weight. Making the same healthy eating choices over time can lead to better eating habits. By thinking more positively and focusing on what you can have, you'll help yourself establish healthy eating habits.
 
Information compiled from:
Centers for Disease Control and Prevention
US Department of Health and Human Services