Whole Story

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Resolve to Eat Right

By Alana Sugar, January 4, 2010  |  Meet the Blogger  |  More Posts by Alana Sugar

2010 Need some help kicking your New Year into gear? I'm not as big on resolutions (which can seem kind of lofty and unattainable) as I am on lifestyle changes. Here are some of the ones I recommend to all of my new clients to get them off to a good start. Eat a balanced diet - Choose vibrant carbohydrates from colorful fruits and vegetables and whole grains such as oats, brown rice, quinoa and whole wheat products. Add natural healthy fats such as nuts, seeds, avocadoes and quality oils such as extra virgin olive oil and the others listed above. Choose healthier proteins from legumes/beans, lean meats, tofu, tempeh, cage-free eggs, and natural cheese such as cottage. Say NO to trans-fats — You'll find man-made trans-fats in partially hydrogenated vegetable oil and in lots of packaged foods. Replace solid vegetable shortening with healthier liquid oils such as expeller pressed high oleic sunflower, high oleic safflower, sesame, olive or peanut oil. Choose real butter or all natural, non-hydrogenated margarine over typical store-bought margarine, butter-flavored sticks, and solid shortening in a can. berry_goat_cheese_salad Add berries - fresh or frozen to your diet - remember: color is key when it comes to good health. Berries are great alone, on cereal, in whole grain muffins and quick breads, with yogurt, and with nuts. Here's a berry salad you won't be able to resist. Eat your greens! This can't be overstated! Eat some kind of green every day. Experiment with new greens - maybe try one new green vegetable for each month on the new year: January: Kale, February: Collard Greens, March: Mustard Greens, April: Baby Spinach, May: Arugula, June: Dandelion, July: Bok Choy, August: Swiss Chard, September: Mache, October: Turnip Greens, November: Beet Greens, and December: Broccoli Raab. Get your omega 3s - think fresh fish and flaxseed. Here's a simple, super salmon recipe and you can make your own tasty salad dressing with flaxseed oil. blueberry_spelt_muffins Make the switch to healthier whole grains - think brown rice, quinoa, rolled oats, whole wheat bread and spelt pasta as well as buckwheat, millet and wild rice. Try these Blueberry Spelt Muffins and this Wild Rice with Oranges and Currants. Cut way back on refined white and brown sugar - make it the occasional treat, not the norm. Choose fresh fruit, dried fruits, a little honey, some naturally dehydrated cane syrup, or pure maple syrup in small amounts. Learn to sweeten cookies and baked goods with dried fruits and a minimal amount of natural sugars. Say NO to high fructose corn syrup, which you'll find in all kinds of commercial baked goods, sodas, yogurt, pudding, bread, etc. If soda is a must for you, choose natural sodas, many of which are fruit juice or honey sweetened. If you're on a budget, make your own spritzers with 100% fruit juice mixed with sparkling water. Limit snacking - and when you do get the munchies, try nuts, fresh fruits, sliced veggies with hummus, whole grain crackers and a slice of natural cheese. What healthy changes are you planning for the New Year? I'd love to hear!

 

14 Comments

Comments

Angie (Losing It and Loving It) says ...
I am definitely going to try to focus on these lifestyle changes this next year. I do quite a few already but I can do better that is for sure. Great post!
01/04/2010 2:17:53 PM CST
Margo says ...
Okay, I have not been able to decide on any changes for the new year until I saw the recipe for that berry goat cheese salad. Now I am resolving to have that a couple times a month at least! Yum! And the salmon recipe looks simple and tasty too.
01/04/2010 3:36:33 PM CST
samantha says ...
My resolution for last year was to lose weight. Mission accomplished I've lost 100lbs. This year I want to lose a little bit more and to focus on eating more fruits and veggies and less processed foods. I want my body to be a perfectly working machine! :)
01/04/2010 7:38:15 PM CST
screwdestiny says ...
Ooh, I love the idea about trying a different green each month! I've actually already made two dishes with kale this month, so that's a funny coincidence. (They were delicious, by the way.) As far as the healthy changes I plan on making, it's just the simple eat right and exercise more. I did really good on exercising five to six days a week for the first 9 months of '09, and then I just kind of stopped. Don't know why, but I did. Now I need to start again because I feel a lot better when I'm exercising. To eat healthier, I'm trying to cook more at home because for some reason I don't mind eating poorly when I eat out, but I love to cook healthy, whole meals at home.
01/05/2010 1:08:03 AM CST
Michelle says ...
I've had Poly Cystic Ovary Syndrome since I was 15 (I'll be 33 next month), and I've been overweight to one degree or another my whole life. I've started eating low glycemic impact foods - so basically many things stated here! My fiancé and I want to start a family soon, so I feel I finally have all the motivation to lose weight and get my body functioning properly in preparation to try to have a baby.
01/05/2010 10:39:58 AM CST
Anne says ...
I'm going to have a vegan day once a week. I'm already a vegetarian and will continue that the other 6.
01/05/2010 4:19:31 PM CST
tyler says ...
I want to stop having a Problem with Binging, once and for All(fellow ladies, i Know some of you Know what i'm Talkin About). Whole Foods should be an oasis of health for me- but instead i always head straight to the mac n' cheese and dessert section whenever I am stressed. WF is the only grocery store in my area( we used to have a fod coop, but WF put it right outa business- sigh). So I have to Resolve to go to the Healthy sections of the store- 'steada the Unhealthy section- and get all those lovely(if horrifically overpriced and food coop destroying)whole grains, lean protiens, veggies, and fruits! Are ya'll with me, girls?
01/05/2010 9:36:58 PM CST
Alicia says ...
I want to continue to be adventurous in my eating choices - I hope to try or prepare a new food/recipe every week in 2010. This week: I tried a spinach risotto recipe, and enjoyed my first avocado at home. Now if I can only get my husband to eat mushrooms and onions!
01/06/2010 11:24:52 AM CST
Greenmommyof4 says ...
I found your post really helpful..My husband and I have been changing our way of living for awhile now..we enforce it more everyday, and it feels wonderful..Bringing our children into it has been wonderful..they have been so open minded and encouraging..for the New Year we are just wanting to continue paying attention to everything we put into our bodies and the trash..I realized that shopping organic and natural doesn't have to be expensive and is so worth it..we all feel so great...so I made a commitment that by the end of this year everything we buy will be natural and organic..including our toliet paper, the kids thought that was funny...Thank you for the help and encouragement...
01/06/2010 9:01:40 PM CST
Junnie Bug Jones says ...
I am going to DRINK more natural spring WATER instead of bottled tap (Dasani). Also gonna cut back on MSG chips that I so loved last year, cake and ice cream; basically junk foods are out EXCEPT chocolates. Gonna eat the good chocolate, more fruits and veggies. Taking bread esp white out of my life so if not pita, wheat or whole grain, not gonna eat it. Imagine having turkey/vegan burger w/tomatoes and lettuce, but no bun. What is that called? Turkey salad? Ha ha LOL. Well, that's my short list. Even though very pricey, I do like WF. I especially like the music selection as it makes eating there or just surfing the web fun. What I don't like is the hot bar at your Ponce store in ATL. OMG can the food be any worse? Sometimes it's not how it's made as much as it's sitting TOO long so any rice product is always dry and grainy. Veggies are too soft (should be lightly steamed). Meats are never seasoned well and swimming in pot liquor that looks totally gross esp on the chicken. Why does your tofu always smell sour? The fruit and salad bar is great as is the bakery and olive section. I hardly use the meat section, but on occasion will try that wild Alaskan salmon dip that’s totally great. That’s the skinny!
01/10/2010 1:50:19 PM CST
Karen says ...
I love the mixed green salads at the prepared foods counter. I love to cook, but these are affordable, ready-to-eat options for my lunch breaks at work. My favs are cabbage crunch, collard green slaw and kale and cranberry salad.
01/10/2010 2:44:43 PM CST
Phoebe St Pete says ...
Alana - I'm not big on resolutions either but I like the way you have listed the eating healthier basics. I eat healthy and am careful about what goes into my body but I have a friend who is struggling to make some changes and lose weight. Losing weight and feeling better goes hand-in-hand with what we put IN our bodies! Kudos for a simple, well-explained, and approachable list!
01/10/2010 3:53:55 PM CST
Nancy says ...
This year, I am learning to go gluten-free. I feel so much better when I don't eat wheat or gluten. I also want to use only organically grown animal products like milk and meat. No anti-biotics, steroids, growth hormones, and humanely treated. Whole Foods is a great place to shop for these items. I'd also like to buy local as much as possible. I want to support my local farmers market, and maybe grow some of my own herbs and veggies.
01/10/2010 4:02:50 PM CST
krem says ...
himm It was a very nice idea! Just wanna say thank you for the information you have diffused. Just continue composing this kind of post. I will be your true reader. Gives Thanks once more...
07/08/2011 12:24:38 PM CDT