By Charlyn Fargo
If your resolution in 2020 is to lose weight, try these six mini resolutions that will upgrade your health. Even write them on your calendar — one for each week, to help remind you. Research has found it helps to break down resolutions into smaller action plans for success.
Make protein a part of every meal. Go beyond that steak for dinner. We need protein in the morning, too. Consuming a meal with protein makes us feel fuller and helps us eat fewer calories overall. Add a hard-boiled egg to your breakfast, powered peanut butter to your oatmeal or a cup of Greek yogurt or high-protein cereal to your fruit.
Add more plants to your meals. I’m not advocating a total vegetarian meal plan, but I do think all of us can benefit from a more plant-based diet, which can help reduce the risk of heart disease, Type 2 diabetes, cancer and obesity. You can swap half the meat in your tacos with beans, add more veggies in your lasagna or go a step further and have meatless Mondays for a month.
Start your meals with a broth-based soup or salad. They can fill you up and help get more nutrients in your diet. Go easy on the dressing, nuts and cheese on the salad, and boost the carrots, cucumber and tomatoes.
Focus on fiber. We need 25 to 35 grams of fiber a day — most of us get about half that. Foods high in fiber include fruits, vegetables, beans and whole grains. Swap brown rice for white, eat the skin on a baked potato and choose whole-wheat bread. Start the month with adding two fruits and vegetables a day as snacks. Or add chia or flax to your oatmeal, cereal or yogurt.
Drink more water. Take a week to give up soda, tea, coffee or whatever sweetened beverage you typically drink. A glass of water before a meal also can help reduce hunger. Try packing a bottle of water with you wherever you go.
Try new recipes, especially those that align with your goal of eating healthier. Most of us buy the same things at the grocery store and fix the same rotating 6-10 meals. Consider a vegetable or meal challenge for a month so you don’t eat the same food fixed the same way.
– Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Illinois, and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at firstname.lastname@example.org or follow her on Twitter @NutritionRD.