Losing weight and eating healthy usually rank at the top for New Year’s resolutions. One week into the New Year, are you working hard to keep those promises? GIANT Food Stores and MARTIN’S Food Markets nutritionists are offering 10 healthy tips to incorporate into your daily routine in 2016.
- Make S.M.A.R.T goals. (Specific, Measurable, Achievable, Realistic, Timely). Don’t set yourself up for failure by setting unattainable goals. Instead create challenging, yet realistic goals to reach mini-successes throughout the year, like how many servings of fruit you eat each day or how many minutes you exercise.
- Track it. Write down what you eat and drink. Use an app or snap a quick photo of it on your phone. Seeing your actual food and beverage intake holds you accountable.
- Balance. Make half of your plate non-starchy vegetables, a quarter protein and a quarter starch. If you have chicken breast as the protein, pair it with a non-starchy vegetable like green beans and a whole grain, like brown rice.
- Veg out. Double the volume of non-starchy vegetables you eat at every lunch and dinner.
- Snack. Keep your metabolism fired up by eating small, balanced snacks between meals. Getting a combination of carbs and protein keeps you full longer and stabilizes blood sugars. Choose an apple with peanut butter, reduced fat cheese and whole grain crackers, or dried fruit and almonds.
- Limit sodium. Too much sodium has been linked to high blood pressure, a major risk factor for heart disease. Limit your daily intake of sodium to less than 2,300 mg and increase your intake of herbs and spices to boost the flavor of your meal.
- Make the TV room a no-food zone. For every hour of television you watch, use the commercials to exercise with hand weights. You’ll be moving about 17 minutes during an hour-long show.
- Hydrate. Even mild dehydration can leave you tired and lethargic. Carry a reusable water bottle with you and drink throughout the day.
- Eat slowly. Enjoy the taste and textures, and pay attention to how you feel. Use hunger and fullness cues to recognize when to eat and when you’ve had enough. The brain needs at least 20 minutes to get the message that the stomach is full.
- Rest. The average American needs between 7-9 hours of sleep per night. Insufficient sleep can be associated with a number of chronic diseases such as obesity, diabetes, cardiovascular disease and depression, according to the Centers for Disease Control and Prevention.
Stumped on quick and healthy recipe ideas? Pick up your free copy of Savory, available in-store, online, and through the app. Savory: fast, fresh and easy. You’ll find recipes with only five ingredients, 15-minute meals, and much more!
GIANT/MARTIN’S nutritionists are also available for individual consultations and classes on various topics such as cooking for one, weight loss, and snack ideas for the big game. Visit the GIANT, MARTIN’S or MARTIN’S in Richmond websites for a complete list of upcoming free classes or to schedule an appointment. Individual consultations are $20 and participants receive back a $20 GIANT/MARTIN’S gift card upon completion.