Healthy New Year Resolutions

Healthy New Year Resolutions

Jan 04, 2016

      

Healthy New Year Resolutions

 

  1. Eat more fruits and vegetables-consumption of fruits and vegetables can cut the risk of certain cancers.  
  • Fill half your plate with fruits and veggies
  • Aim for 5 servings a day—fill up on frozen, fresh, dried, canned or juice
  • Try to eat from the 5 colors (red, green, white, yellow-orange, blue-purple)—the more variety, the more nutrients you will consume. Aim for a different color each day.  
  1. Eat more whole grains-they work well at stabilizing your blood sugar which will keep you feeling full longer. They also help reduce cholesterol and heart disease 
  • Aim for 3 servings a day-oats, brown rice, wheat germ, bulgur, whole grain pastas, crackers, cereals and breads
  • A whole grain product will have at least 3 grams of fiber per 100 calories
  • Look for the words "100% whole grain" on the package 
  1. Eat more lean protein 
  • Helps improve our immune system
  • Lean turkey, fish and chicken are great choices
  • Keep portion size to 3-4 ounces
  • Beans are a great source of protein and also count as a vegetable. Aim for 3 cups per week  
  1. Eat more healthy fats (monounsaturated and polyunsaturated) and less bad fats (saturated and trans fats)—helps you stay full longer and aids in the absorption of certain fat soluble vitamins 
  • Two 3 oz servings of salmon per week-contains Omega 3fatty acids which have been shown to reduce stroke and heart disease
  • Five 1 oz servings of nuts per week-high in fiber, protein, potassium omega 3 fatty acids
  • Cook with Olive Oil
  • Bake with Canola Oil
  • Stay clear of foods made with "hydrogenated oil" 
  1. Try to eat low fat dairy products—calcium has been shown to reduce hypertension and obesity 
  • Low fat or fat free yogurt and milk—yogurt is especially good since it contains probiotics which help keep your gastrointestinal system healthy             
  • Low fat or reduced fat cheeses
  • Aim for 3 servings per day  
  1. Exercise every day for overall health—it increases energy, increases your immunity, helps you manage stress, improves good cholesterol, reduces the risk of diabetes and high blood pressure, helps you sleep better, improves your self-esteem and keeps your bones healthy 
  • Planned activities such as going to the gym—aim for five 30 minute sessions per week
  • Daily activities such as taking the stairs instead of the elevator—try to do more of these each day. Wear a pedometer to track your steps. Aim for at least 10,000 steps per day. 
  1. Get adequate sleep—helps boost your immune system, improves your mood, reduces stress, and can help with weight control 
  • Aim for 7-8 hours per night  
  1. Maintain a healthy weight—as your weight increases so does your risk for certain diseases 
  • Portion control—refer to the USDA myplate guidelines
  • Consume healthier foods
  • Eat breakfast—people who eat breakfast usually weigh less and consume more nutrients 
  1. Manage stress 
  • Meditation and relaxation exercises---yoga and deep breathing are good examples
  • Planning and organizing—don’t be caught off guard. The more planned and organized you are the better chance you’ll have at keeping a relaxed attitude  
  1. Enjoy life and have fun-It is important to find something that makes you happy each day 
  • Enjoy a hobby
  • Read a favorite book
  • Play with your children/pet
  • Enjoy time with friends

 Hope Danielson, Director of Health and Wellness for County Market



Tags: Healthy Tips
Category: Health Tips

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