Motivation for a Healthy Diet

By: Elana Zimelman, RD, LD, CDE, Registered and Licensed Dietitian and Certified Diabetes Educator at Cooper Clinic. 

How’s your New Year’s resolution coming along? Set yourself up for success by using these motivational and easy tips that will stick around beyond the month of January.

1. Start your day with a healthy breakfast. If you often skip breakfast because you’re too rushed, not hungry or saving calories for later, consider that many studies have shown that people who regularly eat breakfast are more likely to manage their weight than those who do not. Ideally, try to capture three food groups at this meal. Combine whole grains with fruit and dairy and/or lean protein. For example, try one cup of cooked oatmeal topped with ½ cup blueberries and one tablespoon of sliced almonds. If you’re running out the door, grab a high fiber granola bar, a small banana and a fat free yogurt. 
2. Shape up your plate with color. Have you noticed if your plate has mostly brown and white foods? The average American’s plate is filled mainly with starch and meat and sadly lacking in color. Aim for at least two different colored vegetables to make up ½ of your plate. This will not only add more variety of foods to your diet, but it will help keep you in shape. Don’t forget dessert! Choose a bowl of mixed fruit in favor of a bowl of ice cream.
3. Try new foods in the New Year. Most of us get into a rut of eating the same foods day in and day out. Get a little adventurous. Taste a “new” whole grain like quinoa or whole grain couscous. Try a different type of nut butter such as almond butter. Taste a pomegranate or jicama for the first time. Keep in mind, if you don’t like the first bite, try it a few more times on other days. You might surprise yourself to learn that you like it! 

What nutrition tweaks can you try in 2012?

For more information on Cooper Clinic Nutrition Services or to schedule a consultations, visit our website or call 972.560.2655.