Nutrition in the New Year

Posted: Jan 11 in Health And Wellness by Dr. Lazarus

-Kristin Coggins RDN

Many of us enjoy setting New Year’s resolutions; we enjoy the thought of a fresh start, a new beginning and a chance to make changes to our day to day lifestyle.

I was interested in finding out what the top ten New Year’s Resolutions were, my findings are below…

Stay fit and healthy 37%
Lose weight 32%
Enjoy life to the fullest 28%
Spend less, save more 25%
Spend more time with family and friends 19%
Get organized 18%
Will not make any resolutions 16%
Learn something new/new hobby 14%
Travel more 14%
Read more 12%
Source: Nielsen

Roughly 69% of the US population has losing weight and living a healthy lifestyle at the top of their priority list in January. Clinical Nutrition Center is here to help you achieve those resolutions this year. We not only want you to be successful on your weight loss journey, but we want to teach you the skills to keep your weight off so you can set a brand new resolution for the following year!

As Nutrition plays a huge role in achieving your resolutions, I’ve come up with 5 goals you can set for yourself this year:

Eat Seafood at least once per week

Fish is not only a great source of protein; it is an excellent source of Omega-3 Fatty Acids that is a heart healthy food.

Eat two servings of vegetables before 2 pm

Vegetables are a great source of fiber and are full of nutrients, they can make you feel full and I guarantee that many of us skip the veggies first thing in the morning- try sautéing some bell peppers, tomatoes, onions, and mushrooms and throwing them in an omelette! Start your day fueling up with nutrients and it will set the tone for the rest of your day!

Substitute your sugar sweetened beverage with water or milk

Soda and sports drinks are not only loaded with sugar but they contribute to excess calories that can lead to weight gain. Always try and go for the water and never leave your house without a bottle of water!

Eat at least 20-25 grams (3 oz.) protein for breakfast

Getting protein in the morning will likely keep you fuller longer, it is important to get enough protein throughout your day which is essential for maintaining and developing lean muscle. Breakfast is the perfect time to get in some good protein; try eggs, milk, greek yogurt, cheese, and lean sources of meat!

Be conscious of your feelings

Are you feeling bored, stressed, lonely, or tired? Make sure to tune into these feelings and take note of how they affect your eating habits. Listen to those body signals and be mindful of internal signals of hunger and satiety. This is one of the most powerful tools you have to change your relationship with food.