New Year Resolutions your thing?
Firstly, ditch the mindset for fad diets and quick fixes!
The reality is that some may not work and others, while they help us to achieve our goals especially with weight loss; their requirements are hard to maintain for a lifetime; and the weight lost, may not be the one you need.
Here are 5 of our nutrition tips that can help you meet your healthy-lifestyle related goals, all year round.
Hydrate for Health 💧
Staying hydrated supports digestion, flushes out toxins while improving energy and overall health. The World Health Organization recommends drinking water based on individual needs, considering factors like age, gender, weight, activity level, and climate (WHO, 2020).
General guidelines suggest that:
– Men: Aim for about 3.7 liters (125 oz) of total fluids per day.
– Women: Aim for about 2.7 liters (91 oz) of total fluids per day.
While other beverages and some foods are considered fluids (milk, juices, jello, sodas, energy drinks); water is the best guilt-free drink to enjoy as it is refreshing and provides no extra energy to our bodies!
Try infusing your water with vegetables, fruits or herbs like cucumber and mint or lemon and ginger for a refreshing twist to meet your fluid goals!
Eat a Variety of Foods from Each Food Group 🍲🍛
Variety is indeed the spice of life. Incorporating different foods especially from local markets is a great start to maintaining a balanced diet. Focus on eating from all the Caribbean Food Groups with various colors for different health benefits (USDA, 2020). For example; fresh, colorful foods like fruits, vegetables, whole grains and lean meats.
Balance Your Plate ⚖️
Aim for fibrous starches like yams, corn, sweet potato and breadfruit, lean proteins, and fresh vegetables and or fruits at each meal (Hu, 2014). Depending on the meal, adding peas, beans or nuts are a good way of incorporating more fibre. Fibre helps us to keep full for longer, aids digestion by preventing constipation and lowering cholesterol levels.
Next time, think stewed chicken breast paired with brown rice and peas or boiled yams; fresh lettuce, cucumbers and tomatoes; and perhaps a slice of avocado – a balanced mix of carbs, protein, vegetables and healthy fats! Don’t forget your water!💧
Cut Back on the Bad Stuff 🚫
Reduce salt, sugar, processed foods, and unhealthy fats in your diet (WHO, 2015).
A systematic review and meta-analysis found that a high sodium intake is associated with an increased risk of cardiovascular disease. It was found that for every 1g increase in dietary sodium, the risk of cardiovascular disease increases by 6% (Zhang, Y., et al. 2024).
To reduce the risk of unhealthy weight gain and tooth decay, the World Health Organisation (WHO) recommends reducing the intake of added sugars to less than 10 per cent energy at all stages of life. This is about 5-10 teaspoons for the healthy population. This number is oftentimes reduced by a Dietitian for persons living with diabetes.
Tips: Try using fresh herbs and spices to flavor food instead of salt and other seasonings that contain msg; and opt for fresh fruits and water instead of sugary drinks. Cutting back on these can help lower your risk of chronic diseases like diabetes, hypertension, and heart disease.
Eat More Home Cooked Meals 🏠
Fast food restaurants mainly offer fried foods which are not aligned with our health and fitness goals.
Cooking at home lets you control what goes into your meals and cooking with fresh ingredients and using healthier oils can make a big difference (Micha et al., 2015).
Try prepping meats and vegetables ahead of time to make cooking easier. A delicious stir fry with corn, vegetables and chicken breast can be ready in 15 minutes! 😋
Bonus Tip 1: Move Your Body 💪
Aim for at least 150 minutes of moderate-intensity exercise per week (WHO, 2020). Find activities you love – walking , jogging, skipping, dancing, or hitting the gym! Exercise boosts energy, mood, and supports overall health.
Bonus Tip 2: Sleep Well 😴
Get 7-9 hours of sleep each night to support weight management, energy, and overall health (National Sleep Foundation2022). Good sleep habits can improve your focus, mood, and productivity. Tips are shared below that may help to establish a consistent sleep schedule:
– Create a relaxing bedtime routine and sleep environment.
– Avoid screens and electronic devices before bed.
– Limit caffeine and heavy meals close to bedtime.
Tips to Keep You on Track:
– Plan meals ahead and shop smart.
– Consider cooking in bulk, then portioning for other meals to save time and help you achieve your diet goals.
– Stay mindful of portion sizes.
– Schedule exercise and sleep into your daily routine.
– Find healthy swaps for your favorite meals– like air-fried or baked chicken wings or baked sweet potato fries instead of fried!
Author
Keena Jones-Registered Dietitian (Jamaica).
Email: kjones.dietitian@gmail.com
- 8 Years Clinical Dietitian Experience.
- Post Graduate Diploma in Dietetics & Nutrition.
- Post Graduate Diploma in Pediatric Nutrition.
- Post Graduate Diploma in Education & Training.
- BSc. Dietetics & Nutrition.
References
Hu, F. B. (2014). Globalization of diabetes: The role of diet, lifestyle, and genes. Diabetes Care, 37(12), 3211-3218.
National Sleep Foundation. (2022). How much sleep do we really need?
U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans, 2020.
World Health Organization. (2015). Guideline: Sugars intake for adults and children.
World Health Organization. (2020). Physical activity.
World Health Organization. (2020). Drinking-water.
Zhang, Y., et al. (2024). Sodium intake and cardiovascular disease risk: A syst
ematic review and meta-analysis. Circulation Research, 134(1), 1-12.
