Back to Basics – Rediscovering Good Nutrition

A new year is often viewed as a reset, and a chance to set some goals that can provide a sense of purpose and hope for the near future. Researchers at Forbes Health conducted a survey of 1,000 adults from the United States. Improving diet was the number one New Year’s resolution of 32% of those surveyed. This is a good goal because what we eat affects many aspects of our overall health. However, people often set unrealistic or overly rigid goals with their diet. A study published in the International Journal of Environmental Research and Public Health found that setting goals with some flexibility may contribute to a better sense of well-being.

Starting with small, healthy changes to the diet will make it easier to adjust goals throughout the year. One of the most basic and effective recommendations for dietary changes is to increase intake of fruits and vegetables. The Centers for Disease Control and Prevention (CDC) reports that only 1 in 10 Americans eat enough of these foods. The first step could be as simple as adding 2 servings per day and gradually adding a serving or two more each day. This can help you reach 5 servings of fruits and vegetables per day, which is the recommended amount for overall health. This small move toward an improved diet will increase overall intake of fiber for better digestion, B-vitamins for energy, and antioxidants to help reduce the risk of chronic diseases.

Here are some easy and satisfying ways to incorporate more fruits and vegetables into your diet:

1. Begin the day with some veggies.

Add sautéed vegetables like onions, mushrooms, or chopped zucchini to a scrambled egg and cheese.
Fry some potatoes in olive oil with chopped onions, no-salt-added canned green beans and corn, and garlic powder.
Top avocado toast with shredded carrots or fresh spinach.

2. Use veggies to dip rather than chips or crackers.

Cut fresh green, yellow, or red peppers and pair with hot cheese or queso dip.
Slice cucumbers, yellow squash, or zucchini to scoop a bowl of cottage cheese or tuna salad topped with shredded carrots.
Baby carrots dipped in hummus or celery stick dipped in peanut butter.

3. Add some fruit to sweet or savory meals.

Slice strawberries or use mandarin oranges to dress up a green salad.
Throw some fresh, frozen, or canned peaches, bananas, and/or berries into your pancake batter.
Freeze seedless grapes for a refreshing snack.
Slice an apple and add thin slices of cheese or dip in whipped topping and sprinkle lightly with cinnamon sugar.