Did you set New Year’s Resolutions to create healthy habits? How are you doing at maintaining those resolutions now that we are six weeks into the year?
Old habits die hard. Changing your habits is a process involving several stages. Sometimes it takes a while before changes turn into new habits. You may face challenges along the way, but adopting new, healthier habits may protect you from serious health problems, such as diabetes. New habits may also help you look better and feel more energetic. After a while, if you stick with these changes, they may become a part of your daily routine.
If you are struggling to maintain your healthy habits this year, try these tips to restart your healthy resolutions.
First, maximize with nutrient-packed foods. Give your body the nutrients it needs by eating a variety of nutrient-packed food, including whole grains, lean protein, fruits and vegetables, and low-fat or fat-free dairy. Eat fewer foods high in solid fats, added sugars, and sodium (salt).
Next, energize with grains! Your body’s quickest energy source comes from grain foods such as bread, pasta, oatmeal, cereals, and tortillas. Be sure to make at least half of your grain food choices whole-grain foods like whole-wheat bread, tortillas, pasta and brown rice.
Power up with protein. Protein is essential for building and repairing muscle. Choose lean or low-fat cuts of beef and pork, and skinless chicken or turkey. Choose seafood protein sources twice a week.
Quality protein choices come from plant based foods, too! Choose beans and peas (kidney, pinto, black or white, beans, chickpeas, hummus), soy products (tofu, veggie burgers, tempeh), and unsalted nuts and seeds.
Don’t forget the fruits and vegetables! Get the nutrients your body needs by eating a variety of colors. Try blue, red, or black berries; red, green, or yellow peppers; and dark greens like spinach and kale. Choose fresh, frozen, low-sodium canned, dried, and 100% juice options.
Be sure to also include dairy foods such as fat-free and low-fat milk, cheese, yogurt, and fortified soy beverages (soymilk) to build and maintain strong bones needed for everyday activities.
Contact Kate Whitney at the Bosque County Extension Office at 254-435-2331 for more information about healthy habits.
