Every New Year, millions of people vow to make changes to their lifestyles for better health. If you are like most people, you start on Day 1 full of enthusiasm. But, as the days go by and life gets in the way, it is easy to forget about those healthy changes. Little by little, you are back to your old ways. Having someone there to help you stay on track and to keep you accountable is one way to reach your goals. Meeting with a Registered Dietitian can help you. I work out of CNY Healing Arts, which is located in Syracuse, NY. CNY Healing Arts offers nutritional counseling, as well as a wide variety of other services such as yoga, acupuncture and massage, to help you on your way to a healthy lifestyle.
Since each person is an individual and has different goals, it is best to sit down with a dietitian to figure out which options will work best for you. In the meantime, there are several small changes that can get you started. Here are some ideas:
- Ditch the word “Diet”: Do not tell yourself that certain foods are off limits, it only makes you want it more. Instead, focus on healthy foods and portion control.
- Use the Rule of the Hand: At times when there is not a measuring cup available, use your hands. A serving of meat is the size of your palm; your fist is about the portion of rice or pasta.
- Cook Low-Fat: Sautéing in broth, marinating meat and roasting are all lean ways to prepare meats, while adding flavor.
- Write it down: Writing down what you eat helps to keep you accountable. Include exercise and you will really see how well you are keeping on track.
- Brown bag it: Bringing your lunch keep you in control of the fat and calories, as well as the portions.
- Know your labels: Knowing how to spot trans-fat, saturated fat and calories per portion will assist you in making healthy choices when shopping.
Try making just one change a week. Once you master that, add another change to your diet. Before you know it, you will be closer to your healthy goal than you could imagine!
Heather Neely, RD, CDN
CNY Healing Arts
191 Intrepid Lane, Syracuse, NY 13205