A new year is the perfect time to set goals and make positive changes in our lives. But, if you’re like the majority of us, these good intentions tend to fall by the wayside long before the winter snow starts to melt. This can happen if we set expectations too high or try to make drastic changes – it’s easy to get discouraged this way and abandon our plans. This year, try making smaller, more sustainable changes, which can add up big time over the course of the year! Here are some of our favorites:
- Drink at least 8 cups of water every day. Water is essential for all body functions, and staying hydrated can also help manage appetite (sometimes we think we‘re hungry when we’re actually thirsty!) and promote regularity. Try carrying a reusable water bottle when leaving the house and having one on-hand at work, and tracking intake with an app (try Waterlogged). To keep things interesting, try infusing water with lemon, orange or berries for a flavor boost.
- Start your morning with breakfast. Eating within the first hour of waking may boost metabolism and lead to fewer calories eaten throughout the rest of the day – great news if you’re trying to lose or maintain weight. Try to include good protein and fiber sources to help keep you satisfied and energize your morning – whole wheat toast with 1 tbsp. nut butter and banana, Greek yogurt with berries and a handful of almonds or two eggs on a whole grain English muffin with spinach and tomato.
- Hit 10,000 steps each day. Studies show this may be the golden number to prevent unwanted weight gain, especially as we age. To reach your goal, plan an evening stroll with your partner or a friend, park your car further away from work or home, or go for a walk while you’re talking on the phone.
- Eat the rainbow. Colorful fruits and vegetables are excellent sources of antioxidants, which help neutralize free radicals and prevent oxidative damage to cells in the body. These actions may also help prevent heart disease and some cancers. Start with a small goal, like having at least three bright colors on your plate at every meal (try sweet potato, kale or spinach and black beans!).
- Cook more at home. Cooking your own meals allows for much more control of what goes into your food. Often restaurant and takeout foods contain added fats, salt and sugars to enhance flavor, which can quickly pack on the calories. In fact, restaurant meals often contain almost twice the amount of calories, fat, and salt as a home-cooked meal. If spending some quality time in the kitchen seems overwhelming, try taking an introductory cooking class with a friend!
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Kelly Hogan, MS, RD, CDN is a Senior Dietitian at The Mount Sinai Hospital.