Foods to add in the New Year

Many people set goals for the new year to lose weight, eat healthier, or start the latest trending diet which often includes lists of foods to cut out or avoid. This year consider an approach that is different from a temporary diet or short-term program by doing something for more than a few weeks while also improving both health and weight.

While there is nothing wrong with doing a diet for a couple of weeks or 30 days, dietary changes that will positively impact weight and overall health requires eating better well past a month of restrictions.

Try this approach: focus on foods to add to the overall diet, long-term, and not as much on what foods to cut out. By adding foods that are healthier for us, the fewer not-so-healthy foods will be eaten.

Think, “drink more water” rather than “drink less soda.” If the focus is to drink more water, then for many people, the soda consumption will decline at nearly the same rate at the water intake increases. The mindset of what to include rather than what to exclude can lead to success.

What food should be added to the diet? Adding more plantbased foods, but not necessarily excluding animal foods, is good for many people. Note the term plant-based does not mean plant-only.

Here are foods to consider adding to your diet this year and beyond.

Most people just don’t eat enough of these nutrition powerhouses. Most fruits and vegetables are low calorie, high in fiber, high in vitamins and minerals, antioxidants and phytochemicals (chemicals found in plants that are beneficial to our health). As much as a supplement will try to replicate fruits and vegetables, there is just no substitute for the real thing. None. And isolating one nutrient like vitamin C or fiber as a supplement just does not provide the whole package and synergistic effect of the nutrients in the food form.

Don’t worry about whether something is classified as a fruit or a vegetable, just eat them. Eat more of them. Is it possible to eat too many fruits and vegetables? Try it and see how that goes. Or don’t do that. While it is possible to eat too many fruit and vegetables, it isn’t likely. Most people eating whole fruits and whole vegetables (not juiced) will most likely become too full and stop eating before it becomes harmful.

Which fruits and vegetables to choose? Any of them. Colorful fruits and vegetables including red, orange, yellow, green and purple have many health benefits. But keep in mind that the white and brown ones like onions, mushrooms and cauliflower also have great health benefits.

Think outside of the salad bowl and try these ideas to get more fruits and vegetables:

Add frozen blueberries or a banana to oatmeal.

Pack baby carrots or sliced avocado for lunch.

Choose an apple or pear as part of an afternoon snack.

Include a cup or two of cooked vegetables with dinner.

If that sounds like too much then just start with a piece of fruit at breakfast and at least one cup of vegetables at dinner and add more each week.

WHOLE GRAINS: Whole grains are loaded with nutrients and health benefits. Whole grains include far more than whole wheat flour and brown rice. Oats, barley, rye,

quinoa, buckwheat, and farro are just some whole grains to choose from and add to the diet. Being plant foods, whole grains are rich in fiber and have many of the B vitamins, vitamin E, and several minerals including iron.

Having oat for breakfast is a start in integrating whole grains. Add a half cup of whole grain such as wild rice or bulgur to dinner several times a week.

Even for people who cannot eat wheat or other grains with gluten, there are many grains that do not have gluten (which is only naturally found in wheat, barley and rye).

BEANS: Budget-friendly and nutrient-packed, beans have fiber, protein, and several minerals along with folate, all of which are beneficial to our health.

Beans are considered a vegetable as well as a good source of protein. Whether it is pinto beans, black beans, chickpeas, kidney beans or any of the varieties of beans, it doesn’t really matter which to use since all are loaded with health benefits. Dried beans are good, but canned are just fine to keep on hand for quick additions to meals. Just rinse and drain to reduce sodium content and they are ready to go.

Add beans to soups and stews to increase protein and fiber. Eat as a side dish with dinner. Add to meat dishes and use half as much meat.

NUTS AND SEEDS: A combination of protein, healthy fats and fiber along with several B vitamins, vitamin E and numerous minerals including zinc,

selenium, and magnesium, nuts and seeds are portable and a great snack or addition to a meal. Whether it is almonds or walnuts, or any of the several popular nuts, all have their own unique profile and are a great addition to the diet.

Add walnuts to oats a breakfast, have nut butter with an afternoon snack, or sprinkle almonds or pecans on a salad at dinner. FOODS RICH IN

OMEGA-3 FATS: One nutrient that many Americans fall short on is omega-3 fats, one of the healthy fats. Omega-3 fats are commonly found in cold-water fatty fish such as sardines, salmon, and albacore tuna with few plant foods containing them. Walnuts, flax seeds, chia seeds and edamame are some plant foods that provide omega-3 fats.

Choose fish twice a week, which can include canned selections, and include a tablespoon of flax seeds or chia seeds in hot cereal or smoothies for a simple and healthy addition of omega-3 fats.

When implementing any changes to your diet, whether adding foods or cutting back on them, that making a one or two changes at a time and integrating them as part of an overall lifestyle for a few weeks helps keep them as part of a lifelong habit at eating healthier.

Shelley Rael, MS RDN LD is a registered dietitian nutritionist in Albuquerque and can often be found discovering new food and drink experiences in New Mexico and beyond. She is the author of “The One-Pot Weight Loss Plan” now available on Amazon. com and BN.com. You can learn more about her at ShelleyRael. com.