5 New Year’s Healthy Habits
Kick off the new year by adopting new healthy habits into your eating routine. Use these basic tips and recipe ideas to get started.
1 Brighten Your Plate
Eating an array of colorful fruits and vegetables contributes to a lower risk of chronic diseases while improving your overall health and wellness. Smoothies provide an easy way to incorporate several servings of produce into a single meal. They taste great, too!
2 Fill up on Fiber
Along with probiotics from yogurt, kefir, kimchi and kombucha, fiber is an essential ingredient for overall gut health. Regular intake of soluble fiber has not only been linked to a lower risk of heart disease and stroke, it also helps you feel fuller longer. Add more fiber-rich foods like whole grains, beans, barley, apples, pears and oats into your diet.
3 Choose Nutrient Powerhouses
Getting the most health bang for your buck from the foods you eat starts with selecting nutrient-dense foods – those that are high in disease-fighting vitamins, minerals and antioxidants. Examples include salmon, quinoa, leafy greens and berries, to name a few.
4 Snack Smart
Go ahead… take a snack break! Eating snacks between meals can improve mood, manage your weight and boost nutrient intake. They also stabilize blood sugar levels and curb between-meal hunger. Combine carbohydrates, protein, healthy fats and fiber for a snack that satisfies. Try hummus and veggies, fruit and Greek yogurt, or unsalted nuts and dried fruit.
5 Plan Your Protein
Protein foods promote satiety, build and preserve muscle and may foster weight loss when eaten as part of a nutritious diet. Include a variety of lean meats/poultry, fish and eggs, along with plant-based protein sources such as beans, nuts, seeds and soy
to meet your needs.