Nutrition Basics for the New Year

By Avril Young, RD, LDN

Posted: Jan 4, 2007

As the holidays pass and the New Year approaches, thoughts arise of personal improvement and achievements we want to make.

As many New Year’s resolutions involve the idea of improving our health, the following nutrition basics can get you on the right start to achieving those goals:

Our parents told us this as we grew up, and it continues to be true: Breakfast is the most important meal of the day.
Choose something whole-grain in the morning, and don’t forget to include protein, such as low-fat dairy, peanut butter and eggs. Try not to go more than four to five hours without eating, and use any long periods between meals for a snack.
Snack smart by including foods that may be lacking in your diet, such as fruit and vegetables. If you are away from home for lunch, put yourself more in control of your daily intake by planning and packing a meal rather than relying on the cafeteria or local restaurants.
Stay hydrated all day long by consuming water-based beverages such as 100 percent juices, low-fat milk, caffeine-free coffee or tea and water -- even when you don’t feel like it. Headaches, fatigue and inability to focus can be caused by dehydration, and carrying a water bottle can be a good reminder to drink often.
Most importantly, remember that eating healthy is a way of life and not a fad or a quick fix. It requires planning, making food choices that you feel good about and a commitment to good health.

Avril Young, RD, LDN is a registered dietician who specializes in nutrition counseling at O2 Fitness in Raleigh.

4 Comments

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Two things that have helped me with evening eating are reducing carbs (they make me a bottomless pit!), and turning out the lights and going to bed. My sister once told me that your brain can confuse sleepiness and hunger (something about the appestat center). I've found that I don't get that "second wind" to stay up late if the lights are out, and I'm not in front of the TV or computer.

ncbookseller
GOLO member since July 5, 2007
January 25, 2007 11:14 a.m.

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try eating your biggest meal in the morning. then have a lighter lunch, then downsizing to a lighter dinner. If you have a piece of fruit about an hour before dinner you probably tend to eat lighter at dinner.

Teddy
GOLO member since July 25, 2007
January 16, 2007 11:03 a.m.

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Dont get a lot of takeout, and portion control is key. I am a single woman if you are the same, lean cuisines or other dinners that are already portioned out for you could help, that way you eat less, and try to eat your biggest meal in the middle of the day that way you have time to burn some of the calories off. Also make sure you arent eating dinner too late, any later than 7or 8. Hope that helps!

surferbabe2005
January 9, 2007 3:49 p.m.

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I have the hardest time with the evening meal. It's and all you can eat thing every night, no matter where I am. I walk, work out, eat sensible mornings and during the day, but come dinner time...pile it on. I need to lose at least 30-40 lbs. Anyone have suggestions?

NoSpin
January 6, 2007 3:49 p.m.

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