Resolutions For a Healthy New Year

It’s that time of the year again. If you are one to set resolutions, here are 5 realistic, measurable and supportable goals in concerns to nutrition.

1. Make half of your plate fruits and vegetables 
In other words; make an effort to include vegetable and/or fruit each time you eat (at each snack and meal).If you work on this goal, you will be increasing the nutrient density of your meals, staying full and being satisfied. This helps you meet your wellness goals and health more effectively.

2. Choose high fiber carbohydrates and aim for portion size about the size of your fist 
Fiber acts like a valve as it releases glucose into your blood stream for regular and sustainable energy. This can make regulating fullness levels and hunger difficult, can throw off hormonal balance, and increases craving for higher carbohydrate foods.

3. Eat a balanced meal or snack every 3-4 hours
Going longer than this can make you eat more of whatever is most appropriate. It’s important to stay regulated about food amounts and choices when eating. Each body has a process which works more effectively when nutrition is regular, example: digestion, sleeping patterns, mental health, and hormonal balance. All of this make up your metabolism.

4. Protein portion size should be about the size of your palm
The maximum amount of protein your body can use and process at one time is 20-35 grams per meal. One piece of meat or poultry (which is equivalent to a palm size of pork, meat, fish or poultry) is 21-28 grams. Aim for around 20 grams of protein per meal to keep an adequate amino acid level in your blood. Don’t forget that beans (1 cup), soy products (1 cup), peanut butter (2 tea spoon), dairy products (1/2-1cup) and eggs (2-3 eggs/egg whites) also provide adequate amounts.

5. Get rid of distractions when you eat and focus on how the food taste, look and smell
Engaging all your sense increases the satisfaction of your meals. Often our minds are engaged in critical thoughts about the food or ourselves as we eat. Don’t get distracted by anything while eating example: cell phone, TV or anyone. Aim to focus on what you are eating.

Christelle Bedrossian
Dietitian-Nutritionist
Beirut, Lebanon