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Happy New Year! Another year has come and gone. Another year to set a fabulous resolution. Commonly, new year’s resolution is focused on health and nutrition. Goals to lose weight, exercise more, eat nutritiously and quit smoking. You made all these promises many times, yet it did not work out. Some find it difficult to keep and easily give up. Why? Because all we want is a quick result.
In setting health and nutrition goals, let us look to the long-term solutions for a healthier version of us. Keep in mind that small changes can lead to big and fulfilling rewards.
Stick with your resolutions and challenge yourself with the following nutritional solutions and indeed great things will happen.
- Eat in moderation (portion control), variety (mix of food groups and way of cooking) and balance (proper servings per food group). You can eat anything, just not everything. It is important to remember that there is no such a bad or good food, only bad and good diet. The word diet comes from the Greek word “diaita”, which means way of life. The way we eat throughout our lives.
- Half of your plate should come from fruits and vegetables. These are natural source of vitamins, minerals, fiber and some antioxidants.
- Do not skip your meals especially breakfast. Skipping meals leads to overeating to compensate hunger.
- Limit soda drinks and sweetened beverages. A can of regular soda contains about 120 calories.
- Drink alcoholic beverage moderately and responsibly.
- Drink one to three liters of water daily.
- Read nutrition facts and labels of food that you eat.
- Prepare food in your home. You tend to eat more when eating out due to big food portion. Fast food usually offers fried, fatty, salty and sweet food.
- Be physically active. It is recommended that a person should exercise for at least three to five times a week for 30-60 minutes or more. Regularity is more important than intensity.
- Check your weight monthly to monitor your progress. Attain normal body weight through proper nutrition and physical activity. Keep your weight loss target per month within 1 to 2 kg to avoid a yoyo weight loss and to make your journey more sustainable.
- Sleep at least seven (7) hours daily. Lack of sleep is found to decrease metabolism which can lead to weight gain.
- Do not smoke.
Let’s do these every day. Remember new habits are not born overnight; you must keep working on it. Keep the strong desire to be well-nourished and healthier throughout the year. GJN