Make these your top 5 nutrition resolutions for the New Year

It’s a brand new year. Have you promised yourself that this year you will eat better and exercise more? Even with good intentions it can be hard to stick to your New Year’s resolutions. That’s why we’ve come up with five sensible healthy eating goals that can make this year your healthiest one yet.
 

Resolution #1: Eat more fish

 Fish is an excellent source of protein, low in saturated fat and a source of omega-3 fatty acids. Omega-3 fatty acids help keep your heart healthy and help babies in normal brain and eye development.

Resolution #2: Make vegetables and fruit part of every meal

choose one dark green and one orange vegetable each day. Dark green vegetables are rich sources of folate. Folate prevents birth defects and keeps your heart healthy. Orange vegetables and fruit are high in beta-carotene, which becomes vitamin A in the body. Vitamin A helps protect you from infection and is important for night vision.

Resolutions #3: Choose water and milk over pop and fruit drinks

satisfy your thirst with water and choose lower fat milk products everyday.   Pop, sports drinks, energy drinks and fruit drinks contain lots of calories but are often low in nutrients. And while 100% fruit juice does contain vitamins, you will get more nutrients and fibre by actually eating the whole fruit instead.

Resolution #4: Experiment with whole grains

Half of your grain choices, like breads and cereal should be whole grain. Whole grains are higher in fibre and have more vitamins, minerals and phytochemicals than refined grains. And even though refined grains (such as white flour and white bread) are often fortified with nutrients, it is likely that the whole grain “package” has more benefits for your health.   

The fibre in whole grains can also help you feel full, keep off hunger, and therefore help in maintaining a healthy weight. Try a variety of whole grains such as amaranth, brown rice, buckwheat, bulgur, millet, pot barley, quinoa, spelt, whole oats, whole rye, whole grain wheat and wild rice.

Resolution #5: Go vegetarian at least once a week

Have meat alternatives more often. Beans, lentils, tofu, nuts and seeds are high protein, inexpensive alternatives to meat and poultry. Beans and lentils are sources of fibre and folate. Nuts and seeds are also healthy vegetarian foods and provide heart healthy unsaturated fats.