New Year Diet Tips

Millions of people start the new year with promises to change the way they eat and how much physical activity they will get, and it's rather cliche now that by February those gym membership go inactive and trash cans all across America are piled high with soda cans and empty french fry cartons. Incremental change, versus drastic change, is the best way to produce lasting results with your diet and physical fitness. Start the new year with small changes that won't test your will-power, but will gradually replace bad eating habits.

Plan Ahead

Lack of time to cook a healthy meal at home is among the top reasons people don't eat healthier. Schedule time on Sunday afternoon, or whatever day is the start of your work week cycle, to pre-cook meals for the next few days. You schedule everything else in your life; it adds little work to schedule your meals, including your snacks, as well. Don't get caught hungry. Stock your desk at work and your car with healthy snacks that you can count on in a pinch. These include trail mix, whole wheat crackers, tuna and light popcorn.

Eating Habits to Add

Eat breakfast every day. This will help jump start your metabolism and prevent you from binging later in the day.

Institute Fish Fridays. Set aside one day a week to eat seafood, which is high in protein and low in fat.

Shift toward a plant-based diet. The federally appointed committee that provide recommendations on the Dietary Guidelines for Americans advises all Americans eat more vegetables, cooked dry beans and peas, fruits, whole grains, nuts and seeds.

Eat the Rainbow

Eat a mix of colorful fruit and vegetables each day. For example, try dark leafy greens such as spinach, kale, collards and mustard greens, and reds and oranges such as carrots, sweet potatoes, red peppers and tomatoes.

Eating Habits to Drop

Sugars and solid fats are associated with the high level of obesity Americans are experiencing. The Dietary Guidelines Advisory Committee estimates that 35 percent of all the calories in typical American diets come from these empty calories. Sodas and sugary beverages are the main culprits behind our excessive weight gain in this area. You'd be wise to drop them from your diet. In addition, reduce your intake of salt and refined grains and other processed foods.