Celebrate 2016: Eat Healthy, Be Active!
This is the number one New Year’s Resolution of all time. But how do you decide where to start? Start by choosing the easy changes you can make. Instead of overhauling your whole diet, try to be mindful about what and how you eat. Some easy and small changes you can make include
• Eat slowly, it takes about 20 minutes for your brain to realize that you have food or drink in your stomach.
• Use a smaller plate, bowl and cup instead of measuring portion sizes.
• Plan wisely: make half of your plate fruits and vegetables at each meal, choose whole grains more often, drink 1% or fat-free milk and yogurt, eat lean cuts of meat, poultry, fish and try dried beans and peas for protein and added fiber.
• Sip smarter! Instead of soda and other sugary beverages, drink water! Try flavoring it with lemon, cucumber or mint leaves. Did you know that drinking 24 ounces of soda per day may cause a 2-3 pound weight gain in a month or up to 30 pounds in a year? You’d need to walk over 100 miles a month to burn off those calories!
To increase your fitness in the New Year, be sure to choose activities that you enjoy and that fit your lifestyle; physical activity shouldn’t be a chore! Next, make a plan to be active each week. You might: walk around the block every Monday, Wednesday and Friday afternoon and on Saturdays take a hike in a local park. Did you know that it take about 21 days for you to practice a behavior before it becomes a habit? Stick with it! This winter try a brisk walk outside, or inside at a mall. Try snow sledding or ice skating. In warm weather, you can walk, swim, bike, or play ball. Find out what programs your local community recreation center offers for free or low cost. Enjoy activity with your kids; be a great role model for habits that will last them a lifetime. If you are just starting to be more active build up slowly to prevent injury and to stay motivated. Be active for 10 minutes at a time for a few times each day. It all counts! Enjoy some activity each day and build up over time- you will look better, feel better and gain more energy to enjoy life!
Keep track of your News Year’s resolutions with SuperTracker, a free online tool where you can get a personalized nutrition and activity plan. Visit, www.ChooseMyPlate.gov., for tips and ideas to help you make healthier choices and plan ahead. Enter information about yourself and SuperTracker will give you a calorie range and food plan to help manage your weight. Enjoy a Happy New Year! Here’s to your health in 2016!For recipes, tips and more go to www.eatsmartnewyork.org.