How to Eat Healthy This Year

How to Eat Healthy This Year*

Every year it is the same thing. You vow on January 1 you are going to eat better. In fulfilling that goal, do not make unrealistic goals for yourself which become overwhelming and set you up for failure. Instead try just a few minor tweaks which make changes doable and you will see improvements in  your health. New studies find that replacing just 23% of discretionary food (i.e., dessert, snacks and others) with healthy food reduces sugar intake by 21% and increases protein intake by 2%. This small change such as eating a piece of fruit instead of a few cookies can make a big difference. Try these changes:

  1. Eat healthy foods you like instead of trying to “avoid” a food which may not be good for you (in my case Doritos), or try an “approach” food, something you know you will enjoy, such as an apple. Look forward to that apple!
  2. Replace one sugary drink a day with water which can help reduce overall calorie intake and subsequent risk of obesity and/or diabetes. Be aware of fruit juices which are very high in calories. Limit yourself to one 4 ounce glass per day.
  3. Eat your salad and veggies before you allow yourself to dive into those mashed potatoes, chicken and other yummy foods and you will eat more of the required vegetables.
  4. Go meatless one day per week and swap for veggies or fish as a main dish.
  5. When you eat sweets, stop after just ¼ of your usual amount. You will feel just as satisfied.
  6. Be grateful. Pray your thanks always before the day, before meals, and at the end of the day.

*Selected information from Consumer Reports on Health, vol. 29, Issue 1

Here’s another way to be healthier this year:  Think good thoughts about life and about people. Pray that the Lord will give you the ability to place Jesus in front of your negative thoughts so you see Him instead of negativity and you will praise Him.

Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things. Philippians 4:8

—Marilyn Fleming, RN

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