Six Health Promoting Dietary Changes for the New Year

by Carole Bartolotto, MA, RD

It’s a new year, and a great time to make some changes to your diet. Here are six dietary changes that are worth making.

  1. Red_chardEat more non-starchy veggies. Every diet that has been researched and linked with health (including the Mediterranean, DASH, and low fat vegan) has an abundance of these vegetables. Not only are they super low in calories, but they also offer a plethora of vitamins, minerals, and phytochemicals. Good examples are leafy greens, tomatoes, carrots, broccoli, Brussels sprouts, cauliflower, peppers, mushrooms, radishes, summer squash, and sugar snap peas.
  2. Plant a vegetable garden. Having your own garden can lower stress, improve your health, and offer organic vegetables at your fingers tips for a great price. Swiss chard is particularly easy to grow, even in a pot. Tomatoes are easy to grow as well. And you can’t beat the taste of a homegrown tomato!
  3. Eat less sugar. We all know we should eat less sugar but how much should we have? The American Heart Association recommends no more than 6 teaspoons of added sugar or 24 grams for women and about 9 teaspoons or 36 grams for men.
  4. red beans and rice 003 Large Web viewEat more meatless meals! Eating less meat is becoming more popular than ever. Even Bill Clinton went vegan. While avoiding meat entirely is not for everyone, eating more meatless meals is good for your health, your wallet, and the planet. A recent study in the Archives of Internal Medicine suggests a link between red meat, disease, and death. Each daily three-ounce portion was associated with a 12 percent increase risk of dying overall, a 16 percent increase risk of dying from a heart attack, and a 10 percent greater risk of dying from cancer. There was an even higher risk from eating processed meats, such as bacon and sausage. No matter how you slice it, eating less meat is good for you.
  5. Add fermented vegetables to your diet. Did you know that with each course of antibiotics you take, loads of healthy bacteria are destroyed? Adding fermented veggies, such as unpasteurized sauerkraut, to your diet is one great way to add back healthy bacteria, improve your immune system, and help your digestion.
  6. beerDrink less alcohol. The average American drinks almost 100 calories worth of alcohol each day. Over a year that is 10 pounds of weight most of us could do without. Not only does alcohol contain calories, but it also stimulates appetite and lowers inhibitions making it easier to overeat. That’s a lose/lose for most of us who would benefit from consuming fewer calories.

Now is a fantastic time to start some healthier habits. Please let me know what you are willing to change this year!

Copyright © 2013 Carole Bartolotto, MA, RD. All rights reserved.

7 thoughts on “Six Health Promoting Dietary Changes for the New Year

  1. I would like to reduce my dairy consumption to next to nothing. Just drink unpasteurized goat kefir, and just a little raw goat or sheep’s milk cheese. No more cow’s milk, yogurt or cream, even if raw. And limit my guilty indulgences to just some 72% dark chocolate on special occasions, nothing more :).

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