Eating Healthy In The New Year

Eating healthy is essential for living a long and healthy life. In the New Year, many people make resolutions to become healthier and adopt healthier eating habits. Eating healthy helps reduce the risk of chronic diseases, improves overall health, and reduces stress.

Here are some foods that will help you eat healthier and maintain dietary goals:


Eating more fresh fruits in the new year is a great way to stay healthy and energized. Fresh, sweet produce is packed with essential vitamins, minerals, and fiber that keep your body functioning optimally. Incorporating more into your diet can help to regulate your blood sugar levels, reduce inflammation, and boost your immune system. Just remember moderation because it can raise your blood sugar. Many of the vitamins and antioxidants found in apples, bananas, pears, etc., can help protect against disease-causing bacteria and viruses. Start off the new year with healthier choices by adding a piece of fresh fruit to your meals and snacks.

Lean Protein

Lean protein is an important part of any healthy diet. Fish, chicken, and lean cuts of meat are all excellent sources of protein. Aim to include a source of lean protein in each meal, as it can help to keep you feeling full for longer and provide energy throughout the day. When possible, choose fresh or frozen options over processed meats, as they are typically lower in sodium and other preservatives. Additionally, look for wild-caught or grass-fed options when selecting fish or beef. These choices tend to contain more nutritional value than their farmed counterparts.

Whole Grains

Whole grains are an important part of a healthy diet. Grains provide essential nutrients, vitamins, minerals, and fiber that can help to keep you feeling full and energized. Eating oats, quinoa, and brown rice can also help to reduce your risk of certain diseases and promote digestive health. Incorporating grains into your daily diet is a great way to make sure you’re getting the nutrients you need without sacrificing taste or texture.

Fresh Vegetables

Eating fresh vegetables is one of the easiest ways to start eating healthier in the New Year. Fresh veggies are packed with essential vitamins and minerals and are low in calories and fat. They can also be prepared in a variety of delicious recipes, so you’re sure to find something that fits your tastes. Choose an array of colors when selecting your veggies to ensure that you get a good mix of nutrients. Eating more fresh veggies is a tasty way to jumpstart your healthy eating goals this year.

While speaking of vegetables:

Dark Leafy Green Vegetables

Dark leafy green veggies are an essential part of eating healthy They are packed with vitamins and minerals and also contain high amounts of fiber. Eating dark leafy greens can help to improve digestion, reduce inflammation, and support overall health. Examples of dark leafy greens include spinach, kale, collard greens, Swiss chard, and dandelion greens. To get the most nutritional benefits from these dark leafy greens, try to eat them raw or lightly cooked.

Changing Habits

Eating healthy is a commitment, and it can take a little more time and effort than simply grabbing something convenient. However, with a bit of planning and following dietary guidelines, you can make sure you’re always eating nutritious meals. Taking the time to meal-plan ahead of time, heading to the grocery store at the start of each week, and even prepping some meals in advance can help to save you time during the week, and if there are sales at your local grocery store, you can also save money. There are plenty of quick and healthy recipes available online that don’t take long to prepare. Eating healthy may require more effort upfront, but the benefits are worth it!

Don’t Get Overwhelmed

Rather than setting unrealistic goals, such as losing a large amount of weight in a short period of time, focus on setting realistic health goals by intaking fewer calories. It can be more beneficial to set small, achievable objectives that will help you to make progress and build momentum. This could be something like replacing one unhealthy snack with a healthier alternative each day. By making small changes gradually, you can steadily build your way toward achieving your longer-term health goals.

Don’t Follow Fad Diets

If you want a healthier new year, don’t jump on any trending diet that comes along, such as those that require fasting or having zero screen time while eating. Don’t become ill from a side effect of some vague wellness goal. Setting realistic and achievable goals, even if small, is a great way to stay healthy, minimize heart disease risk factors, and live a longer life. A diet of eating fewer calories a day will help you lose weight naturally.

Be aware of dietary guidelines and know what your body needs and stay informed about what the Department of Agriculture (USDA) and the U.S. Department of Health state about serving size.

Plant-Based Diets

Diets that are plant-based are an excellent way to start the New Year off right. They can provide a variety of vitamins and minerals, as well as complex carbohydrates, proteins, and healthy fats. Diets that are plant-based are often lower in calories than meat-based diets, making it easier to maintain a healthy weight.

Maintain Your Health With Healthy Choices

There are many reasons to begin eating healthy and begin a lifestyle change. Different people need their own unique, tailored food goals, but a balanced diet will help maintain high blood pressure levels.

Eating healthy is one of the best ways to reduce your risk of heart disease. Eating plenty of fresh fruits and veggies, as well as lean proteins, can help to protect your cardiovascular health.

Small changes you can make to your eating habits and lifestyle:

Home-cooked meals are better than processed foods and will help you maintain a healthy weight.

Physical activities increase muscle tone and release dopamine and serotonin, which improve mood, cognition, and concentration, as well as lowering high blood pressure.

Eating a healthy, balanced diet is not only important for your overall health, but it is also important for your oral health. The foods you eat can have an impact on your teeth and gums.

Snacks are vital to maintaining a healthy diet and preventing overeating between meals. An example of a healthy snack would be having cut-up peppers with hummus.

Olive oil is a good change from other cooking oils. Not only is it a source of healthy monounsaturated fats, but it also has anti-inflammatory properties that can reduce the risk of chronic disease.

Avoid Unhealthy Fats

Unhealthy fats are a major source of unnecessary calories in the diet. They can lead to weight gain, as well as an increased risk of heart disease and other chronic conditions. To reduce your intake of these fats, avoid processed foods and fried foods as much as possible. Instead, opt for lean proteins, fruits, veggies, and healthy sources of fat such as nuts, seeds, and avocados. By making mindful choices about what you eat, you can start the New Year off on the right foot!

Eat More Healthy Fats

Omega-3 fats are essential for health and can help to reduce inflammation and improve overall heart health. They are found in fatty fish such as salmon, mackerel, herring, and sardines, as well as walnuts, flaxseeds, and chia seeds. Incorporating these foods into your diet is an easy way to ensure you’re getting the necessary fats. Additionally, fish oil supplements are a convenient option for those who don’t eat fish on a regular basis.

Nutrition Guidelines

The United States Department of Agriculture provides resources to help Americans make healthier food choices. The USDA also has guidelines for creating a healthy eating plan and offers tips on how to plan meals to ensure they are balanced and nutritious. The USDA website  has a variety of recipes that can help home cooks create delicious and nutritious dishes. Utilizing the resources provided by the USDA can help individuals reach their healthy eating goals in the New Year.

The basics of healthy eating are reducing your intake of table salt, eating less white bread, removing sugary drinks (soft drinks), and be sure to avoid sugary fruit juice.

Avoid fruit juice. Fruit juices not only contain the bad type of sugar, but it can destroy your tooth enamel. Unsweetened fruit juice is a better choice. The same as sugary breakfast cereals. A healthier breakfast consists of lower sugar cereal.

If you can’t go without a soda, then switch to lower sugar drinks, lower fat milk, and unsweetened fruit juice. Keep in mind that sugary drinks can lead to diabetes.

Use food labels to know much sugar foods contain. Being aware of sugar in unsweetened juice, packaged foods, etc., can help prevent serious health conditions.

This is an ideal time to get healthier in the new year. If you’re not a great cook but would like to learn how to cook healthier, Pacific Coast Palate offers cooking classes for just you or, if you want to make it a group event.

Contact Pacific Coast Palate Today

This is the ideal time to learn how to eat healthier in the new year, hire a personal chef, or take cooking classes, so fill out our scheduling form and get started.

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