7 Healthy Eating New Year Resolutions you can actually stick to

Healthy Eating
Leonardo Olive Oil January 10, 2017 Cooking with Olive Oil, Health and Nutrition 647 Views

When it comes to start eating healthy, every day is a good day. However, there can’t be a better day than the
New Year to set our dietary habits on a healthier track, especially if you know how to stick to resolutions.

Make a healthy beginning this year with these 7 healthy eating practices :-

1. Know Your Fats

  • Replace saturated and transfats with polyunsaturated and monounsaturated fats
  • Emphasise on polyunsaturated fats from sources, including nuts and fish
  • Use healthy cooking oil rich in monounsaturated fatty acids (MUFA) for cooking purposes. And olive oil can be a great choice due to its 75% MUFA content.

2. Grab the Right Carb

  • Limit consumption of carbohydrates that are rapidly digested, including white flour, white rice and sugary drinks
  • Add whole grains (including barley and brown rice) whole fruits and vegetables, beans, and nuts
  • Consume at least 6 servings of whole grains a day

3. Pack the Protein Punch

  • Make sure at least half of your protein intake comes from plant-based sources, including beans, nuts, seeds, whole grains, fruits, and vegetables
  • The rest can be taken in from other sources, such as fish, eggs and poultry

4. Load up on Fruits and Vegetables

  • Aim for at least 5 servings of fruit and vegetables per day; 9 a day would be ideal
  • One serving of a dark green leafy vegetable per day is a must
  • Add variety and color; a red fruit or vegetable and yellow or orange fruit or vegetable
  • Fresh is best, especially if it is local

5. Low-calorie hydration, Water is the Standard

  • Hydrate yourself with low-calorie liquids; nothing can beat water
  • Consume coffee and tea only in moderation (with only a small amount of milk or sugar)
  • Consumption of sugar-laden drinks, such as sodas, fruits drinks, and sports drinks, are dangerous
  • Alcohol should be consumed in moderation

6. Meet the daily recommendations for vitamins and minerals

  • Know your daily recommended dietary allowances (RDAs) and make sure you meet them
  • Supplements can be advised in case you fail to get them from regular food

7. Staying Active Means Staying Healthy

  • Expending calories is as important as the quality and quantity of calories consumed
  • 30 minutes of physical activity, such as brisk walking, is recommended for at least 5 days a week.

Source: Willett WC, Skerrett PJ. Eat, Drink, and Be Healthy: the Harvard Medical School Guide to Healthy Eating. New York: Free Press; 2005