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6 healthy habits for the new year

Eating healthier is one of the most common New Year’s resolutions, but it can be overwhelming if you do not know where to start. The best way to turn your healthy eating resolution into long-term healthy eating habits is to focus on making small, achievable changes rather than drastic changes or following restrictive diets.

Below is a guide to help you start your journey to healthier eating while keeping your goals practical and achievable.

1. Increase your vegetable intake.

Aim for 2–3 cups daily. If you’re not there yet, gradually increase your intake. Start by:

  • Adding vegetables like spinach, cucumber and tomato to sandwiches
  • Adding spinach, tomatoes, onions and similar ingredients to scrambled eggs
  • Snacking on carrots or bell peppers with hummus
  • Filling half your plate with vegetables at meal times
  • Adding extra vegetables to stir-fries and soups
2. Increase your fruit intake.

Strive for two servings of fruit each day. Incorporate fruits by:

  • Adding them to your breakfast, like berries in oatmeal or yogurt
  • Choosing fruit as a snack, such as apple slices with peanut butter
  • Blending fruits into smoothies
  • Adding fruits to salads
3. Stay hydrated.

Proper hydration is essential for overall health. It helps maintain fluid balance, aids digestion, transports nutrients, regulates body temperature and promotes healthy skin.

  • Carry a reusable water bottle to encourage consistent water intake.
  • Add natural flavor with lemon, cucumber or mint.
  • Try sparkling water.
  • Consume high-water-content foods such as cucumbers, watermelon, lettuce and tomatoes.
4. Increase your fiber intake.

Fiber is essential for digestion, keeping you full and regulating blood sugar levels. To boost your fiber intake:

  • Choose whole grains over refined grains (e.g., swap white bread for whole grains). Aim for at least half your daily grain intake to be whole grain.
  • Include fiber-rich foods like fruits, vegetables, beans, lentils, nuts and seeds.
5. Limit added sugar.

Added sugars are sugars that are not naturally found in food. Limiting added sugars to less than six teaspoons per day is recommended. Consuming too much-added sugar can lead to weight gain and affect overall health. Limit your added sugar intake by:

  • Reading food labels and aiming for less than five grams of added sugar per serving
  • Limiting sodas, energy drinks and juice
  • Switching out desserts and candy with fresh fruit or yogurt
  • Baking with applesauce or bananas in place of sugar
  • Gradually decreasing added sugar in coffee and tea
  • Adding cinnamon or vanilla extract for flavor
6. Plan your meals.

Meal planning can help you stay on track with your healthy eating goals and prevent eating out, which is often high in calories, sodium, sugar and saturated fat. There are many meal planning apps, cookbooks and online recipes that can make meal planning a breeze.

Following these steps can help you stay on track:

  • Choose a few meals you’d like to prepare for the week.
  • Create a detailed grocery list based on those meals.
  • Shop for all the necessary ingredients.
  • Dedicate time to prepping meals in advance for convenience and consistency.

By focusing on gradual changes and creating healthy habits, as listed above, you’ll set yourself up for lasting success in maintaining a nutritious diet throughout the year!


Find more healthy habits from Northside Hospital Nutrition Services.

 

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Featured Provider

Lindsey Mikolaicik, RDN, L.D. picture

Lindsey Mikolaicik, RDN, L.D.

Specialties: Nutrition Services

Lindsey Mikolaicik is a registered dietitian with Northside's clinical nutrition services.

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