In January, let’s think about simple diet-refresh ideas for the new year. Identifying an area where there’s an opportunity for positive change and setting attainable goals can help you achieve better eating habits. Follow along below and discover new ways for nourishment and enjoyable eating.
Week 1: Making New Year’s resolutions stick
As you welcome 2019, perhaps you want to make and maintain changes that will benefit your health and wellbeing. Focus on can, not can’t. Make resolutions stick (American Psychological Association) and learn five solutions to common struggles (The Conversation) when setting goals.
Week 2: Rethink your drink
To keep your body hydrated, adult women should aim for a daily fluid intake of about nine cups and adult men about 12 cups; your intake will vary depending on your body size and activity level. Foods that contain water contribute to this daily intake, but when drinking extra fluids, focus on tap water instead of sugar-sweetened beverages. To help you rethink your drink, here are some low-sugar beverage options and ideas:
- Find out why tap water is best to quench your thirst (UBC Food Services)
- Jazz up your water with fruits, vegetables and herbs thanks to these flavoured water recipes (Food Network)
- Try no-sugar-added iced tea (Eating Well)
- If you are hosting a meeting, consider using a water jug and providing reusable cups
Week 3: Let plants be the star of the dish
Wondering what the deal is with Meatless Mondays, and why people are making an effort to reduce or avoid eating meat? Many personal reasons can influence our diet choices. In general, compared to meat-based diets, plant-based diets are more sustainable because they use substantially less natural resources and are less taxing on the environment.
Learn more about the health and environmental reasons for shifting from meat to plants:
- How avoiding meat and dairy reduces your impact on earth (The Guardian)
- How does meat in the diet take an environmental toll? (Scientific American)
- Environmental impact of omnivorous, ovo-lacto-vegetarian, and vegan diet (Nature)
Try these plant-centric ideas and recipes to jazz up your plate:
- Plant-based (meat-minimal) recipes (Bon Appétit)
- Find the right plant-based diet for you (Harvard Health)
- 20 best plant-based dinner recipes (Minimalist Baker)
Week 4: Pack your snacks with protein
Snacking during the day can help to stabilize blood glucose and energy levels. If you snack right, it can increase the variety of foods you consume and keep you satiated throughout the day so you don’t overeat later. Read about the benefits of high-protein snacking (Today’s Dietitian) and check out these healthy and easy snack ideas: