By this time of the year, most New Year’s resolutions have long faded. Why does this happen? Here are a few ideas and suggestions that may help you stick to your healthy eating resolutions.
Most often, people try to make too many changes at once, instead of focusing on one or two attainable goals. Take healthy eating for instance. How many times have you sworn off sugar, fat and bread all at once? That doesn’t leave too many foods to choose from! No food should be considered “off limits.” It is best to practice portion control and moderation in eating, but this is easier said than done. To get off to the right start, pick one of the items below and concentrate on making it a habit. When you have successfully made the change in your diet, pick another, until you are personally satisfied with your diet.
You may wish to make only one change, which is fine. It will definitely help. Or, you may wish to incorporate all the changes that will get you on the right track to an A+ diet! The following list is not in order of importance, so for starters, read through all the potential changes and then pick the one(s) you think you can do with minimal effort. Once you’ve gained some confidence to make healthy changes to your diet, focus on some that will offer you a challenge.
Buy only whole-wheat bread. Read the label! The first ingredient should read, “whole-wheat flour,” not “enriched wheat flour.” Many breads are whole-wheat imposters: They look brown, they say, “wheat bread” on the label, and other words like “healthy” or “natural,” but beware, unless the label reads, “whole-wheat flour” as ingredient number one, it is not whole grain. Most whole-wheat breads supply at least three grams of fiber per one-ounce slice. The U.S. Dietary Guideline recommends a dietary fiber intake of approximately 25 grams per day; so one sandwich made with whole-wheat bread will supply almost one quarter of your daily fiber needs.
Switch from fruit juices to whole fruit. If you normally have orange juice with your breakfast, have an orange instead. An eight-ounce glass of juice has about 110 calories and no fiber, while a medium orange has only 65 calories and three grams of fiber! If you have orange juice every morning, this one simple change can shave off over 300 calories and add over 20 grams of fiber per week.
Buy a 16-ounce bag of baby carrots every week. Buy some snack size re-sealable plastic baggies. Separate the carrots into five portions, each in its own separate baggie (each baggie will have about three ounces of carrots, which is equal to one serving). Bring one of these baggies with you to work or school every day and eat the carrots with your lunch or as a light snack. Each three-ounce serving has only 35 calories, a very healthy dose of beta-carotene, and about 1.5 grams of fiber. You can save some money on baggies by re-using them a few times!