If too much holiday spirit has wrecked your diet, now’s the perfect time to hit the reset button and map out a game plan for the New Year. While you may have the urge to “detox” or go on a quick-fix diet, such drastic measures can be unhealthy and usually backfire later. When coaching families on healthy eating strategies, I try to help them implement positive changes that can last a lifetime – not sudden or extreme makeovers that only last a few weeks.
Step 1: Clean your pantry and fridge – Throw out any old or expired foods, unhealthy trigger foods, or clutter. Make room for fresh, healthy produce, lean meats and dairy in your refrigerator and stock your pantry with staples that can make healthy meal prep a snap (think canned beans, chicken stock, whole grain pasta and cereals, healthy snacks).
Step 2: Make a dinner menu each week, including side dishes, that works best with your schedule. Use this menu to form a shopping list. This helps ensure that you aren’t caught off-guard on a busy night and resort to eating out.
Step 3: Get the entire family involved in the process of setting health goals. Make SMART goals (specific, measurable, attainable, relevant, and time-based).
Here’s a healthy weeknight meal that can help you stick to your resolutions throughout the year. I buy the ginger and lemongrass that comes in a tube from Publix (in the produce section). It lasts a while and works great for this recipe.
Nancy Anderson, MPH, RD, LD is a registered dietitian at Nutrifit, Sport, Therapy, Inc. She works with individuals and families to make healthy eating a way of life.
