Did you know that 60% of people that make New Year’s Resolutions actually meet their goal? That’s 60% more than folks who decide to not even bother making a resolution. Making a change – which could be giving up some undesired behavior or habit or adding a new healthy habit – can be hard. We don’t like change. To make change easier, I recommend making small, progressive changes instead of five major changes at once.
If you have resolved to “eat healthier” in 2014, I have got a few ideas on some easy changes you can make in your daily diet to improve your health and performance.
- Switch from regular yogurt to Greek yogurt. Regular yogurt provides only 6 – 9 grams of protein per 8 ounce serving. Greek yogurt provides anywhere from 15 to 20 grams of protein for the same serving size. Yeah – it’s a great, easy source of protein. If you have already made this change in your diet, think about moving from fruit-flavored Greek yogurt to plain Greek yogurt. Add your own fresh fruit to make it sweet. You’ll save yourself from tons of added sugars when you make this switch.
- Eat your orange instead of drinking that glass of OJ. What? But you love OJ? Let’s think about this. OJ is made through the sacrifice of quite a few oranges just to make one cup of juice. Would you ever really sit down to eat more than an orange at one sitting? Typically not. Plus, you get fiber from the whole fruit that you are missing out on in the juice.
- Speaking of fruits and veggies . . . Expand the vegetable side of your plate. When you sit down for dinner, increase the amount of veggies on your plate so that they cover about half of your plate. Fill in the other half of the plate with protein, healthy fats and a little bit of whole grains.
- Ditch the instant oats for old-fashioned or steel-cut oats. This is another easy swap. Yes, the packets may be super convenient, but you can cook old-fashioned oats in just 5 minutes in the microwave. Steel-cut oats only take 10 minutes in the microwave. Try some overnight oats in the refrigerator. You control the sugar, the salt and the flavor when you make it yourself. Don’t be fooled – even “plain” instant oatmeal packets have more sugar and salt than you think. Plus, there’s more fiber in the old-fashioned and steel-cut oats.
- Make a list for the grocery store. If you are tempted by everything in the store, shopping by a list will keep you on task and prevent impulse purchases. Before you head to the store, decide what meals (breakfast, lunch, dinner, snacks) and for how many you will be shopping. Are you just grabbing enough for three meals tomorrow or are you buying for the next three days (nine meals plus snacks)? Then, take an inventory of what you currently have in your refrigerator and pantry. Think about which food items you’ll need to fill in your staples, like fruits, veggies, lean proteins, dairy, oils and spices. Oh – and don’t shop hungry!
What did you resolve around healthier eating this year? What’s your first step to change going to be?