Nutrition Tips for Starting 2024 Off Right

When it comes to healthy eating, there is plenty of advice out there. From maintaining blood pressure to avoiding chronic diseases, there is a diet suitable for everyone's needs. Of course, we all know what we should eat like fish, fruits, and vegetables, as well as what not to eat such as processed and junk foods like pizza and french fries. However, we often find it extremely challenging to stick to these changes.

Moreover, it also doesn’t help that fast-food restaurants are everywhere and other less-than-healthy alternatives are more easily accessible at our fingertips thanks to food delivery apps. But this 2024, if you’re looking to improve your eating habits, manage your weight, or feel better overall, it’s time to take your nutrition goals more seriously.

Read on to learn 5 tips to help you get into your resolution of eating well this new year.

Balanced Meals for Healthy Life

The key word to any diet is “balance.” A balanced meal plan ensures that your body is getting the right amount of nutrients, minerals, and vitamins from diverse food sources for it to function properly. It is vital for leading a healthy, productive life.

For a balanced and healthy diet, the Harvard T.H. Chan School of Public Health have made this recommendation:

• 1/2 of your plate - Fresh fruits and vegetables

• 1/4 of your plate - Whole grains such as brown rice, barley, quinoa, oats, brown rice, and whole wheat pasta

• 1/4 of your plate - Foods rich in lean protein such as fish, chicken, eggs, beans, and nuts

Award-winning Registered Dietitian Lauren Manaker notes that protein-rich diets, in particular, can particularly support muscle growth for a stronger immune system and bones, among other benefits.

Benefits of Healthy Food

Your nutrition goals will help you make more balanced food choices, guiding you toward adopting healthy eating habits and receiving numerous health benefits. Better food choices bring about these results:

1. Reduced risk of heart disease, diabetes, some types of cancers, and other chronic illnesses

Go for low-fat dairy and nutrient-filled whole-grain foods such as quinoa, barley, and whole wheat bread, in addition to foods rich in omega-3 fatty acids such as salmon, mackerel, and trout.

2. Strong immune system and bones

Add red bell peppers, spinach, ginger, and green leafy vegetables such as broccoli to your meals to boost your immune system and help protect your bones.

3. Healthy skin, teeth, and eyes

Consider eating fish, eggs, kiwifruit, avocados, walnuts, asparagus, and many more. These are good for your skin, teeth, and eyes.

4. Healthy digestion

Apple, yoghurt, chia seeds, and papaya are foods that work to help improve the function of your digestive system.

5. Better weight management

With low consumption of foods high in sugar and fat, you can control your weight and keep the stubborn excess body fats at bay.

Cultivate Healthy Eating Habits

Registered Dietitian Lizzie Streit wrote that goal setting is important because it gives you “a sense of ownership over your plan [so that you can] work towards a visible goal.” In your nutrition-goal setting, it helps to keep the following tips in mind:

Make Your Goals SMART

In everything, including your food intake, SMART goals set clear parameters so you can achieve them within a specified timeframe. SMART stands for:

Specific: Specific implies clearly defining your goals. According to Streit, being specific addresses the what, why, and how. The simpler and more sensible your nutrition goals are, the better and more achievable.

Measurable: Your nutritional goals should have measurable results to be effective.

Achievable: For Streit, this means that the goals are “under the control of the person setting the goal instead of someone else.”

Relevant: Your list should be “realistic and consider your current circumstances,” wrote Streit.

Time-bound: A time-sensitive goal sets the direction for your approach.

If, for example, you aim to increase your veggie intake this new year, a SMART goal could look like this: “I will fill half my plate with my favorite green leafy vegetables such as kale, spinach and cabbage during lunch five times this week.” It’s clear, easily achievable, and time-specific.

Keep A Journal

Journaling will track your progress and keep you focused on your goals. Ensuring you keep track of your healthy eating plan may enable you to identify old habits, thus helping you adjust your diet accordingly. Keeping a food diary is also great to help you identify which areas to work on so you remain aligned with your nutrition goals.

Diversify Your Foods

It’s no fun to eat the same food over and over again. Eating a variety of meals that you love without straying away from your goals makes them easier to follow. The trick is striking a balance and practicing portion control.

Plan Your Meals

Diversifying your food means planning your meals. By doing so, there’s no excuse for you not to eat well even if you're busy at work or have other commitments. Meal planning steers you away from unhealthy options and towards a more balanced diet. Registered Dietitian Silvia Veri notes that preparing your meals in advance makes nutritious meals accessible and, thus, you are sure to eat better more often.

The RENPHO Smart Food Scale 2 is a device that can help you plan your meals by providing you with a comprehensive insight into the nutritional value of your food. It can weigh large volumes of food thanks to its large glass platform. It can also connect to your smartphone via Bluetooth and sync with the RENPHO app, which has a database of over 100,000 food items and recipes. You can use the app to scan barcodes, search for foods, or create your own dishes. The app will then display the calories, protein, fat, carbs, sugar, fiber, and other nutrients of your food on the scale and on your phone. You can also set your daily goals, track your intake, and monitor your progress with the app.

Don’t Be Too Hard on Yourself

Like it or not, you will eventually miss your goals. When this happens, don’t get discouraged. This happens and it’s perfectly normal to restart. As long as you are striving to stay on track towards a healthier diet and lifestyle, everything should be fine. Also, permit yourself to have a “cheat day.” After all, the road to a healthy you can be fun and does not have to be rigid.

Conclusion

Eating healthy is a good way to kick-start the year as it provides you with numerous health benefits to reduce the risk of developing chronic health conditions. When complemented with physical activities, a meal plan can lead you toward a better and healthier you this year!