by Kim Hardin, RD
Do your New Year's resolutions include something about your diet or eating habits? If so, how about adding the word "nutritious" to your resolution? Instead of a short-term, unrealistic diet that you'll only be starting again next January, how about developing nutritious eating habits that will prepare you for your second 50 years? Our five-step plan will show you how.
1. Keep a Food Journal
A good place to start is with a food journal. Write down everything you eat for three or four days. Include information about how the foods are prepared, as well as the amount you eat. You'll probably need to get out your measuring cups and refresh your memory about serving sizes - a cup is probably smaller than you think.
A food journal offers two important benefits:
2. Review the new 2005 Dietary Guidelines
Adults need:
Fruits and vegetables are one area where most people usually fall short. Studies show that roughly 11% of Americans eat no fruits or vegetables. Wouldn't you rather bite into a juicy peach than pop a vitamin A pill?
3. Look at Your Portions
For many people, it's not what they eat but how much they eat. We Americans tend to think bigger is better. For healthier eating, keep the following portion sizes in mind.
4. List the Areas You Need to Improve
For an enjoyable, creative way to work on your nutritional training, start with two or three items, and write your list in positive terms. Instead of saying, "No more cookies,"you might write, "Add two more fruits or vegetables per day."
5. Be Realistic, Adventurous, and Flexible with Your Plan
With a little creativity, a positive attitude, and a workable plan, you'll be ready to rock and roll into your second 50 years! For more information on good nutrition, visit www.nal.usda.gov/fnic.