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  • Nutrition Recipes

Nutrition Basics for the New Year

Each year after the holidays, many of us want to set new goals to improve our eating habits for the new year. With so many different diets and trends, it’s hard to keep track of what works and what does not, but eating well doesn’t have to be overwhelming! Dietitians and health care providers encourage eating a balanced diet so that the body is well-nourished to support growth and health.

Balance is the key to making sustainable nutrition changes. Try planning meals using at least 3 food groups and planning snacks using at least 2 food groups. After some practice with that, challenge yourself by incorporating all 5 food groups into a meal. 

Balanced meals can be simple, and they can also be affordable. Here is an example of what this might look like, for under $7:

Cod Fish, Brown Rice, Winter Squash Medley

  • (Protein) Cod: $1.72 per filet
  • (Vegetable) Winter Squash: $1.47 a package
  • (Vegetable) Broccoli: $1.37 average per pound
  • (Vegetable) Onion, purple: $0.70 per pound
  • (Grain) Brown Rice: $1.37 per package

Vegetables are loaded with nutrients, which is one reason to make them the star of your plate.  All the ingredients listed above are high in fiber, Vitamin A, Vitamin C, and Vitamin K.

Try this recipe for a Winter Vegetable Medley with Cod and Brown Rice for Dinner!


  • Salt
  • Pepper
  • Olive Oil
  • Your favorite seasonings or (Cayenne Pepper, onion, powder, garlic powder)
  • Vegetables


  • Pre-heat the Oven to 400 degrees (For veggies)
  • Line your oven-safe pan with aluminum foil
  • Wash broccoli, and prepare your onion (peel, cut in half)
  • Chop broccoli florets, and cut onion into strips
  • Put your broccoli, onion strips, and butternut squash into the lined pan
  • Season veggies, drizzle olive oil, and mix with hands
  • Pop your veggies into the oven until the squash is fork tender (40 mins)


  • Defrost the fish in a bowl with cold water (or leave in fridge overnight)
  • Pat filets dry
  • Season with your favorite seasonings or (1 tsp each of cayenne, salt, pepper, garlic powder, and onion powder, and olive oil)
  • Begin heating up your non-stick pan on the stove at medium-high heat
  • Drizzle a little olive oil in the warm pan
  • Using your tongs add in the filets and cook 6 minutes each side
  • Wash your tongs
  • Remove cooked filets using your clean tongs


  • Add 1 cup of rice and 2 cups of water into pan and bring to a boil
  • Put the lid on your pan, reduce heat to a simmer and allow to cook for 20 minutes