If you have plans for a healthy eating New Year’s resolution, you might be experiencing information overload. Special diets, nutrient-counting apps and “healthy” meal kits abound—but  what’s truly healthy and what’s not?
 
Jihade Rizk, dietician at Palisades Medical Center, and Geanella Vera-Avellan, dietician at Old Bridge Medical Center and Raritan Bay Medical Center, offer 8 tips to stick to eating healthy in 2023 and beyond.
 

1. Fill half your plate with veggies and fruit at every meal and snack.

“Many of us remember learning about the food pyramid in school, but it’s outdated and complicated to follow,” says Jihade. Instead, visualize your plate and make sure at least half of it is made up of whole fruits and vegetables—with the other half made up of whole grains and lean proteins.

2. Make a snack on the go.

Snacking can be an effective way to stay on track towards your health goals. A convenient option is Greek yogurt. Try topping it with berries, a few nuts and cinnamon for added flavor.

3. Be mindful of the next fad diet.

Get off the fad diet rollercoaster and instead invest in your long-term health. With fad diets, you may lose weight initially, but after a few weeks or months, you may find that the diet is too restrictive and end up back where you started.

4. Choose whole grains.

There are plenty of delicious whole-grain options such as whole wheat breads, pastas and cereals. “While it can be fun to try new things like quinoa and farro, don’t forget that there are whole grains you’re probably already familiar with and already enjoy, like popcorn, corn tortillas and polenta,” says Geanella.

5. Find alternatives to highly processed foods.

Ultra-processed foods like chips, cookies, instant soups and sugary cereals are prepared in ways that cause them to be high in empty calories and low in nutrients. These foods are often high in salt, sugar and fat, and eating too much of them may increase risk for heart disease and other health problems.

6. Gift yourself a reusable water bottle.

Carrying a personal water bottle makes it much more likely that you’ll drink the recommended 64 ounces of water per day. “It doesn’t need to be fancy,” says Jihade. “Choose a durable, lightweight bottle with a leak-proof lid that’s easy to clean.”

7. Get acquainted with portion sizes.

“Portion control is a challenge for many people,” says Geanella. “We think we know what 1 cup looks like, but often we overestimate, which leads to overeating.” To become confident about the amount of food you are consuming, visualize the serving size outlined on the nutrition facts label by using measuring cups.  

8. Plan ahead.

“Maybe you’ve mastered healthy meals at home, but everything goes out the window when you’re at work or eating out,” says Jihade. If you know you’ll be traveling, plan by bringing healthy snacks in your bag, such as mixed nuts, a banana or a protein shake.

Next Steps & Resources:

• Meet our source: Jihade Rizk, RD and Geanella Vera-Avellan, RD
• To make an appointment with a doctor near you, call 800-822-8905 or visit our website. 
• Find a healthy cooking demo or other nutrition event near you

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.