Eat Better One Step at a Time

Your waistline is often evidence of your good time around the holidays. Research shows that lean individuals typically gain about a pound between November and January, and those who are obese gain around 5 pounds. Although this may not sound like a lot, it adds up when you do nothing to get rid of those pounds and they continue to add up year after year.

It is time to get that nutrition plan off on the right foot. Forget the fad diets. Make small, positive lifestyle changes that are maintainable, says Kara I. Gallagher, PhD, an assistant professor in exercise physiology at the University of Louisville in Kentucky. “Too often, New Year’s resolutions are such lofty goals that they are unattainable, and individuals think they have failed yet again at weight loss,” she says. “One goal can be as small as adding a piece of fruit to your daily diet. As these baby steps become habits, they will build upon one another until, ultimately, you are leading a healthier life.”

Below are some basic guidelines to help you make positive dietary changes. Remember, we all need the basic three macronutrients: carbohydrate, protein, and fat.

Be sure that you consume a balanced amount of all three macronutrients. Each provides unique benefits to the body.

The Small Changes

Micronutrients are the vitamins and minerals obtained from consuming macronutrients. It is recommended to get them primarily from whole foods rather than from supplements. Of course, some foods are better than others, such as whole fruit rather than fruit juice and whole grains rather than refined carbohydrates. To help make better food decisions, consult the following chart when you’re making your grocery list.