The New Year is here and people have created new goals for themselves! While the diet industry generates approximately $72 million dollars each year some of these products and diets are not necessarily a long-term nor a short-term benefit to us. As a registered dietitian, my goal is to help you create a realistic, sustainable, and enjoyable plan that will keep you nourished. A well-balanced diet can be restorative with medical conditions you may currently have or preventive for future issues. Here are my top 5 tips I would recommend to you when creating your goals for 2021.
Tip #1: Consider your current medical conditions. If you are restricting your body from certain nutrients how can that affect your wellbeing
short and long term?
Tip #2: Do your goals align with the updated Dietary Guidelines for Americans? The focus here is what you can add to your consumption instead of taking away.
Tip #3: How will new goals affect your relationship with others, yourself, and spiritually? Will this hinder or help improve these connections? Your motivator should not be about weight, but about how optimal health enhances life experiences.
Tip #4: Get an opinion from your RDN (Registered Dietitian Nutritionist) and healthcare team on how they think the goals would impact your health and overall wellbeing.
Tip #5: Create SMART goals. This stands for Specific, Measurable, Achievable, Realistic, and Time-sensitive.
Examples of dietitian-approved goals:
- Honor your hunger cues by practicing the hunger and satiety scale.
- Quench your thirst and stay hydrated! Ask your dietitian what your fluid needs are per day.
- Find a joy in movement that will keep you coming back. Being active can improve your sleep, increase your appetite, relieve stress, and help with bowel movements.
- Get the recommended amount of sleep per night. The average amount recommended depends on your age!
- Ask for help when you need it! Whether this is nutrition, mentally, physically, or spiritually.
- Increase fruits and non-starchy veggies. A variety of colors = a variety of vitamins and minerals.
- Make half your grains whole per day when you can. This is not a strict rule, but just gentle guidance. Whole grains hold extra nutrients!
- Flex your protein choices. We know that meat is a great source of protein, but enjoy some vegetarian meals with plant-based proteins like beans, nuts, lentils, and edamame.
- Increase amounts of calcium and vitamin D by having dairy or dairy alternative products. You can also get these nutrients from the sun, various fish, and vegetables!
- Increase your intake of fish, which contains DHA/AHA omega-3 fat to assist with cardiovascular health.
- Eating every 4-5 hours helps with controlling energy, blood sugar, regulating bowel movements, and keeping us fueled throughout the day.
If you would like to learn more about applying cooking skills with the nutrition goals and knowledge you and your dietitian are diving into, you can join my virtual cooking class once a month! Whether you want to cook along or simply just watch I’d love to have you in my class! See below for the 2021 schedule. Most insurances will cover the cost. Inquire for this class or an individual appointment by emailing firstname.lastname@example.org or calling 888-422-8070.
No information on this site should be used to diagnose, treat, prevent or cure any disease or condition.