Another New Year is upon us, and with that, another sense of renewal and beginnings. Whether you set New Year’s resolutions or not, the start of a new year invites reflection and offers an opportunity to consider your intentions and desires for the year ahead. If your fresh start includes making some healthy changes, your FSEAP dietitian is here to help.
To get you started, here are our top 5 healthy habits to start the New Year:
5 Habits for a Healthy New Year
1. Cook at Home More Often
You can control the ingredients you’re using to when cooking at home, and tailor recipes to your taste. Dining in also favours whole foods rather than processed ingredients, setting you up for a nutritious and satisfying meal you’re sure to love.
2. Make your Approach Mindful
Taking a mindful approach doesn’t mean eating tiny amounts of food or precisely measuring quantities. Rather, pay attention to your hunger cues, as well as emotional ones, and avoid munching to soothe your stress or relieve your boredom. Serve meals on a smaller plate and pre-portion snacks (don’t eat from the bag) to control portions and give your fullness signal a chance to register before deciding if you want seconds.
3. Snack Smart
Snacking can fit into a healthy diet when you plan for options that will give you a nutritious boost. Avoid vending machine fare that tends to be highly processed and full of sugar, and instead pack a snack like sliced fruit with peanut butter, chia pudding, hard-boiled egg with tomato, unsalted nuts with low-fat cheese or plain stove-top popcorn.
4. Choose Better Beverages
Limit sugar sweetened beverages such as soft drinks and fruit juices, as well as alcohol because these are major sources of extra calories and added sugar. Stay hydrated with water and infuse it with lemon or frozen berries for flavour, or try green or herbal tea.
5. Rethink Exercise
Find an activity you enjoy and stick with it! Make sustainable changes in your routine. Start with a 30-minute walk after dinner, try resistance training with weights (it keeps your metabolism up), outdoor cardio sports (jogging, skating, cross country skiing) or get moving at home with online exercise videos.
If you are inspired to make some healthy changes for 2023 and you want some help to get started, you’re ready for our New Year Challenge! Sign up for the 30 Days to a Healthier You Challenge, and work with an FSEAP Registered Dietitian to create lifelong change.
Throughout this challenge, your FSEAP Registered Dietitian will provide you with guidance and support to help you set your goals and create a plan to reach them. Having an FSEAP dietitian in your corner means you’ll have all the resources you need to start strong, be accountable for your progress, and stay motivated on your path to success. We know you can do it!
30 Days to a Healthier You Challenge
This January, sign up for the 30 Days to a Healthier You Challenge and collaborate with an FSEAP Registered Dietitian to make some healthy changes that fit your lifestyle. They will work with you to create a personalized nutrition plan to meet your nutritional needs and reach your health goals.
In this 30-Day Challenge, you will:
Establish your main S.M.A.R.T. goal(s) and learn how to work toward them in a manageable way.
Discuss your progress with your Registered Dietitian in 30-minute weekly conversations.
Be supported and coached throughout the entire 30-day journey.
Receive practical information, recipes, and tips to keep you motivated, focused, and successful!
Challenge Accepted? Call FSEAP to sign up for the 30 Days to a Healthier You Challenge, or to find out about the Nutrition Counselling Services.