If your New Year’s Resolution is to lose weight, that’s great, but let’s dig deeper. What are some nutritional changes you can make to impact not only your waistline, but also improve heart health, brain health, energy levels, and your quality of life? Here are 10 Supreme SMART (Specific, Measurable, Achievable, Relevant, and Time-Bound) resolutions for you that will help you look great and feel great!
1.) Prioritize Hydration: Start by making hydration a priority. Set a specific goal to drink eight glasses of water daily, excluding other beverages. Measure your intake using a marked water bottle, gradually increasing the amount each week. Hydration supports digestion, energy levels, and overall health, making it a relevant aspect of your nutrition journey. Establish this habit within the first two months of the year for a hydrated and energized start to 2024.
2.) Embrace a Colorful Plate: Transform your meals by incorporating a variety of colorful vegetables. Aim for at least three different colors on your plate at every meal, starting with one additional vegetable and gradually increasing variety. Different colors signify diverse nutrients, contributing to overall health. Achieve this goal by the end of the first quarter for a vibrant and nutritionally rich dining experience.
3.) Optimize Protein Intake: Ensure a balanced intake of lean protein with each meal. Track and adjust portions as needed, exploring both plant-based and lean animal sources. I recommend aiming to have between 15 and 30 grams of protein per meal. Protein is crucial for muscle health, satiety, and overall bodily functions. Achieve a balanced protein intake within the first three months for a foundation of strength and energy.
4.) Practice Mindful Eating: Cultivate the habit of mindful eating—consume meals without distractions, savoring each bite. Take 20 minutes to finish each meal, gradually eliminating distractions during the process. Put your utensil down between bites. Mindful eating promotes better digestion and prevents overeating. Develop this habit by the end of the second month for a more mindful and enjoyable dining experience.
5.) Include Omega-3 Fatty Acids: Incorporate omega-3-rich foods like fatty fish, flaxseeds, or walnuts into your diet. Omega-3s support heart and brain health, contributing to overall well-being. Establish this habit within the first quarter for long-term health benefits.
6.) Cut Down Added Sugar: Limit added sugar intake to a set amount per day by reading labels and tracking daily sugar intake. Soda and sweetened beverages like iced tea and lemonade are the biggest culprits. Be careful because added sugar hides in the most unsuspicious places like yogurt for example! Women should get no more than 24 grams of added sugar a day (6 teaspoons) and men should get no more than 36 grams a day (9 teaspoons). Reducing added sugar lowers the risk of various health issues, including heart disease. Reach the targeted sugar intake within the first two months for improved overall health.
7.) Plan Balanced Snacks: Plan nutritious snacks to avoid reaching for processed options. Include a mix of protein, fiber, and healthy fats in each snack, preparing options at the beginning of each week. Balanced snacks maintain energy levels and prevent overeating during meals. Establish this habit within the first month for sustained energy throughout the day.
8.) Learn a New Healthy Recipe Monthly: Expand your culinary repertoire by mastering a new, nutritious recipe each month. Keep a recipe journal and document each month's creation, starting with simple recipes and gradually challenging yourself. Learning new recipes adds variety to your diet and keeps cooking exciting. Commit to a new recipe each month throughout the year for a flavorful and diverse culinary experience.
9.) Prioritize Gut Health: This goal might be hard to wrap your brain around, but it is so relevant for almost everyone because a healthy gut will improve digestion, immune health, energy levels, and will even improve your mood! The two keys are increasing fiber to 25 grams a day and having at least one super-rich source of probiotics. Keep a food journal to track your daily fiber intake, ensuring it reaches the targeted 25 grams. Great sources of fiber include beans, nuts, seeds, whole grains, fruits, and vegetables Additionally, commit to consuming one serving of probiotic-rich food daily, such as Greek yogurt, kefir, kombucha, or sauerkraut. Establish this gut health resolution as a daily habit within the first two months of the year.
10.) Hire a Kelly's Choice Dietitian: Consider enlisting the expertise of a Kelly's Choice Dietitian. Hiring a Kelly's Choice Dietitian is an investment in your well-being, offering expert knowledge and tailored care. Our Healthie platform includes a food diary that is super easy and convenient—all you have to do is snap photos of your meals. Kelly’s Choice is covered by your insurance! Prioritize this goal within the first quarter for a comprehensive and informed approach to supreme nutrition in 2024.
Kelly’s Choice is here to support you in 2024. We have dietitians across the country who can work with you virtually. Start by selecting any one of these goals and I promise you that you will look and feel better in 2024!
References:
National Institutes of Health. "Good Hydration Linked to Healthy Aging." NIH, https://www.nih.gov/news-events/news-releases/good-hydration-linked-healthy-aging. Accessed Dec. 23 2023.
"Add Color to Your Diet for Good Nutrition." Harvard Health Publishing, 10 Apr. 2017, https://www.health.harvard.edu/staying-healthy/add-color-to-your-diet-for-good-nutrition. Accessed 23 Dec. 2023.
Nelson, Joseph B. "Mindful Eating: The Art of Presence While You Eat." Diabetes Spectrum, vol. 30, no. 3, Aug. 2017, pp. 171–174, doi:10.2337/ds17-0015
Kelley-Hedge-Peth, Alyson, MD., “Omega-3 Fatty Acids and the Heart: New evidence, More Questions.” Harvard Medical School blog, Marcg 24, 2021, https://www.health.harvard.edu/blog/omega-3-fatty-acids-and-the-heart-new-evidence-more-questions-2021032422213.
"The Sweet Danger of Sugar." Harvard Health Publishing, 6 Jan. 2022, https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar. Accessed 23 Dec. 2023.