You are what you eat
It's at the top of many lists of New Year's resolutions: lose weight and eat less junk food.
The problem, according to Cynthia Sass, a nutritionist with the University of South Florida in Tampa and a spokeswoman for the American Dietetic Association, told WEB MD most people have unrealistic expectations.
“They decide this is the year they're going to completely change everything about their diet,” she said. “That's just too hard to do.”
Willpower isn't the issue, said Sass.
“Willpower is about depriving yourself, and nobody gets excited about that,” she said. “Besides, depriving yourself is depressing and leads to binging. Focus on the positives — you feel better and have more energy when you eat healthy.”
Sass recommends that, when making dietary changes, start small.
“Set a few realistic goals,” she said. “In the long run, you'll have better self-esteem and more self-confidence because you'll actually stick with them.”
Dr. Wendy L. Stuhldreher, who has a doctorate in nutrition epidemiology and is a registered dietitian nutritionist in Slippery Rock, agrees diet is important but thinks self control is more important.
Her motto, she said, is “Say yes to less.”
She said, “The one thing I would take into the new year is 'I'm not going to have second helpings.'
“Especially in this time of COVID, don't let yourself get obese. Start having some control,” said Stuhldreher.
Moderation in everything she said.
“Don't drink as much. A little bit of alchohol is fine, but four or five drinks in an evening is not a good idea,” she said.
Stuhldreher said, “I'm 69. I've been there, done that. The most important thing you can do is eat more vegetables.
“Learn how to cook vegetables. Learn how to make them tasty,” she said, adding that is a better guide to better eating than any trendy diet.
She believes nutrition, along with sleep and exercise, are the three vital components to a person's health.
Vitamin D, said Stuhldreher, is important for a healthy immune system.
“We used to get vitamin D from sunlight, but then we started using sun screens,” Stuhldreher said. Now humans need to seek out sources of vitamin D, such as salmon, milk and eggs.
Here are a few tips for a healthier diet and lifestyle in 2021:- Don't skip breakfast, said Heidi Reichenberger, another ADA spokeswoman based in Boston. “Skipping breakfast gives you the munchies later on and slows your metabolism down.” She advises starting the day with yogurt and fruit or whole-grain cereal with low-fat milk.- Don't skip any meals or snacks, said Sass. “Try not to let more than five hours go by without eating,” she said. “Waiting too long can zap energy, and can lead to overeating later. Eat a (healthy) snack between lunch and dinner, maybe right before leaving work, so you will be less likely to grab snack foods once you get home.”- Include a total of 30 minutes of activity every day. “It doesn't have to be all at once,” Reichenberger said. “If it takes 10 minutes to walk from the bus stop, get off at the next furthest stop so you get a few more minutes walking. And walk it briskly: You can lose some weight, improve your cardiovascular system and sleep better.”- Drink fewer sodas and other sweetened drinks, such as iced tea. A big bottle of a juice-based drink can contain 300 calories, and those calories add up. Drink water instead. Or mix juice and water so you're not drinking something so heavily loaded with sugar.- Aim to eat five servings of fruits and vegetables every day.- Buy pre-cut fruits and vegetables, so you can grab them when you're hungry.- Keep frozen veggies in the fridge. They are easy, quick, and rich in nutrients. Take them to work for a quick lunch you can heat in the microwave. Season with black pepper, herbs, lemon juice, or a red wine-and-balsamic vinegar dressing.- Bring snacks to work, such as pretzels, fruit, and yogurt, so you won't find yourself at the vending machine every afternoon.- Fix pasta dishes with veggies and lean protein, such as canned tiny shrimp, tuna canned in water, precooked chicken breast, or soy crumbles. Adding protein and veggies to pasta allows you to cut back on the amount of pasta, which is high in carbohydrates, while still feeling full.- Also, hand-select a variety of fruits instead of buying one large bag of the same fruit. “After the third or fourth day of apples, you'll likely be sick of them,” Sass said. “Mixing up a few different types of apples, one pear and one banana will keep you from getting bored.”
