Rather than following the typical “eat healthier” resolutions, come at them from a different perspective Here are 5 do-able New Year’s healthy eating resolutions for a healthier you this year.
More Seafood – and More Omega 3’s
In a multinational INTERMAP study, researchers found that among 4,680 healthy adults, those who consumed the highest amounts of omega-3 fatty acids in their diets had the lowest rates of high blood pressure, and that same research also suggests that omega-3s can help improve your mood. Shoot for two servings of fish a week, particularly fatty fish, such as salmon, sardines and some types of tuna, which are rich in omega-3s. And if you’re not a big fish lover, you can also substitue fish with walnuts and flax, which are good nonfish sources of omega-3s.
It’s Veggie Time!
You need 3 or more servings of vegetables per day – and most people don’t get that. And, if the taste of raw veggies don’t sound appealing, pull out a roasting pan! Roasting vegetable caramelizes their natural sugars so they taste fantastic. It’s an easy way to cook veggies for dinner—pop a pan of them in the oven and make the rest of dinner while they roast.
Up your fiber intake
Fiber fills you up, makes you feel fuller, and regulates your body – and more importantly, fiber may help prevent cardiovascular disease, type 2 diabetes and a number of cancers. So, try adding more whole grains to your diet. Quinoa, whole-wheat couscous, bulgur and polenta are all quick-cooking options – and get you from an national average of 14 g. of fiber to the recommended 21-38 grams.
Add some tofu to your meals
Tofu. Nope, doesn’t sound very appetizing. But, add tofu to what you’re already cooking, and you’ll be amazed! Tofu takes on the flavors of what it’s cooked with. And when you replace meat with soy, you’ll naturally eat less saturated fat—and research shows that saturated fat increases LDL. So, you’ll still get a good amount of protein, spend less on meat, get less saturated fat – and still have the same flavors you enjoy!
Get rid of sugar!
We consume 355 calories—or 22 teaspoons—of added sugars a day. We don’t need that much sugar. So, try satisfy your sweet tooth with fresh fruit slices – you’ll get rid of that added sugar, while upping your fiber intake at the same time!
