We all know that the New Year brings with it the resolution to become a make some changes. Our resolutions may be to sleep more, eat less, get active, or organize every closet in the house. For many, the promises we make are about improving our health. Our mission is always to provide fresh, healthy food and enable families on the South Shore, we hope you find some inspiration to make 2016 your healthiest year yet!
- Eat Breakfast
Numerous studies indicate that the healthiest people in the world share one daily habit, and that’s eating a nutritious breakfast. People who skip breakfast are 4.5 times more likely to be obese than those who take a morning meal. They’re also more likely to have healthy blood sugar levels, which means that they’ll be more energized throughout the day and less likely to be hungry later on. The brain benefits from eating breakfast as well, as high energy foods help to boost short-term memory. Best of all, those who eat breakfast every day have an excuse to consume healthy foods like oatmeal, granola, multigrain toast, eggs, fruit, tea, and coffee.
- Put More Color on Your Plate
Research clearly shows that the most colorful fruits and vegetables are also the most nutrient-rich. Examples of nutrient-dense, color-rich foods include: apples (especially the skin), kiwis, broccoli, bell peppers, berries (the darker, the better), spinach, tomatoes, grapes, oranges, squash, eggplant, egg yolks, beans, peas, oils, avocados, foods that contain whole grains and fiber—the list goes on and on! When you create a colorful plate, you’ll also create a healthful plate, so let your eyes and imagination be your guide.
- Go For Whole Grains
When choosing a grain, you have choices. Refined grains are milled, a process that strips out both the bran and germ to give them a finer texture and extend their shelf life. The refining process also removes many nutrients, including fiber. Refined grains include white flour, white rice, and white bread. Many breads, cereals, crackers, desserts, and pastries are also made with refined grains. Enriched grains are processed, and have lost some of their nutrients. In many cases nutrients are added back in, and in some cases the grain is fortified with nutrients not naturally found in the food. While this may sound good in theory, conventional methods don’t always yield the most healthful results. Whole grains, on the other hand, are unrefined grains that haven’t had their bran and germ removed by milling. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium, and magnesium. Whole grains are either single foods, such as brown rice, popcorn, quinoa, or barley, or ingredients in products, such as buckwheat in pancakes, or whole wheat in bread.
- Portion Control
If you, like me, you were raised to eat the food on your plate, and only be done when your food is finished – then chances are you are still cleaning your plate! But bigger plates mean instinctively bigger portions. We should rather train ourselves to stop when we are full, and be more mindful about the portions we dish up for ourselves. 3oz of red meat (which is what is recommended by the cancer association) is roughly the size of a deck of cards, and one cup of potatoes or rice, is roughly the size of a tennis ball. Associating portion sizes with everyday objects is very helpful.