Individualized Nutrition, Pharmacy and Healthy Living


5 Tips to Improve Your Diet in the New Year

by Paula Gallagher | January 2, 2019

As we start 2019, it is a good time to reflect on 2018 to help make this new year even better. I hope that we all strive for happier and healthier lives, and that we are able to achieve that, as well. I also hope that Village Green continues to be a resource for your nutritional supplements compounding and prescription needs, products for hand and body care, as well as a place that provides you with information and knowledge.

Whether you believe in resolutions or not, making a conscious decision and effort to make healthier choices can always be something we work towards. The following tips are designed to be realistic and long-term, to help improve your diet. You can start off with one and move on to the next when you are ready.

1. Be mindful: A bowl of buttery popcorn can easily be devoured while watching a movie, adding hundreds of calories to your day. Try to avoid watching television or using any other distracting electronic gadget while eating. Use smaller plates, and eat at the dinner table only. Eat consciously by chewing longer, eating more slowly, and savoring the flavors. Enjoy and appreciate your food.

2. Eat low glycemic foods: The glycemic index (GI) ranks different carbohydrates based on their affect on blood glucose levels. Foods low on the GI are ideal, producing the smallest blood glucose fluctuations. Choosing foods low on the glycemic index, such as fresh fruits and veggies, whole grains, and legumes, will reduce your risk of diabetes and may even lead to some weight loss.

3. Hydrate: There are differing points of views on how much water one should drink. However, 6 to 8 glasses per day is a good number to aim for. If you are thirsty, drink! If we do not keep ourselves hydrated, we may experience symptoms such as fatigue, disrupted digestion, achy joints and dry skin.

4. Enjoy colorful foods: Take advantage of the variety of colorful local bounty that each season brings us. Whether it's fiber- and chlorophyll-rich greens such as spinach, kale and collards, or carrots, sweet potatoes and cantaloupe, all brimming with health-promoting carotenoids, aim for a at least two different colors a day! Keep in mind that fruits and veggies with the darkest, richest colors are usually more highly concentrated with nutrients.

5. Eat less meat: Eating less meat has been shown to have a big impact on health. Not only can it be healthier to choose vegetable sources of protein, it also has an environmental benefit as well. Being a vegetarian can cut down on your carbon footprint by more than half. If you are a meat eater and want to try eating a more plant-based lifestyle, start by turning one meal into a meatless option. Perhaps start a Meatless Monday tradition. The variety and deliciousness of vegetarian options will not disappoint you.

Photo from here, with thanks.

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