The Atlanta Journal-Constitution
Our guide to eating healthy in the new year
Try these delicious, nutritious, simple strategies and solutions to jump-start your healthiest New Year ever!
Problem: I find food bland without salt.
Solution: It’s OK to have some salt, especially when you’re cooking! Go ahead and season nutritious foods like roasted veggies with salt (plus herbs and spices!). But nearly 70 percent of our sodium comes from processed or packaged foods, not a saltshaker. To cut back, focus on eating more whole foods, and when you do buy packaged eats, stick to around 500 mg of sodium per meal and cap snacks at 200 mg per serving,
Problem: I never have time for the “most important” meal of the day.
Solution: Grab a piece of fruit, then make a plain latte or pick one up at your local coffee shop. A 16-ounce latte made with nonfat milk or unsweetened soy milk packs up to 13 grams of protein! Combining it with fruit provides you with fiber and fuel. In a few hours, have a snack such as whole-wheat toast with nut butter or a hard-boiled egg with whole-grain crackers for sustained energy.
Problem: Grocery shopping for healthy food takes forever.
Solution: Battling fellow shoppers for that perfectly ripe avocado can be a lot to handle. Your strategy: Hit the supermarket in the morning Monday through Wednesday when you can. Not only will it be less busy, but this is when most retailers post promotions on fresh produce. Can’t make it until later? Less than 10 percent of us shop for groceries after 8 p.m., so if you go at this time, you can easily load up on items you want to buy in bulk (GH NutritionistApproved Pick Aldi SimplyNature products are healthy, affordable choices to stock up on).
Problem: Every time I travel, my healthy-eating goals go kaput.
Solution: TRUE! Good-foryou grub isn’t always easy to spot at airports or off-thehighway fast-food joints. Plan ahead by buying single-serving packages of nuts and seeds, unsweetened dried fruit or blends of both. Not only will these hold up when your bag is smooshed in overhead bins or the trunk of your car, but they’re also filled with fiber, protein and healthy fat. This trifecta of nutrients zaps your urge to graze through delays (yep, even bottlenecked traffic!). Our go-to to-go snack: GH Nutritionist-Approved Pick Wonderful Pistachios — even the roasted and salted ones are nutritious, lower-sodium and antioxidant-packed. Try the Sweet Chili or Salt & Pepper version for some extra heat while you eat.
Problem: I want to eat better, but my partner doesn’t. Solution:
Add extra veggies. If you do pasta nights regularly, you can simply serve yourself double the vegetables and half the pasta. You’ll eat all the foods you both love while having a lighter, more nutritious meal that’s super satisfying.
Keep versatile treats on hand. Dips are a great choice — salsa, guac and hummus pair just as easily with crudites and crackers as with greasy chips. And keep air-popped popcorn on hand: Four cups is under 200 cals, and you can easily customize with spices and cheese for extra flavor.
Buy whole grains. 100 percent whole-grain bread and bagel thins are fiber-filled, which makes for both a better burger bun and a base for eggs and spreads.