Tips for a better diet in 2011

Healthy Eating / Linda NikolakopoulosHappy 2011. As we ring in the new year, many of us are already thinking of how we can improve our lives in the year ahead. Each new year marks a new beginning and gives us an opportunity to either start fresh or get back to healthier habits which may have fallen to the wayside over the course of the past year.Some of the most popular New Year Resolutions revolve around diet and fitness. These are wonderful areas to improve upon, but the goals must be realistic. Sometimes people set their sights too high and expect too much of themselves. When the goal is not met, the end result seems to be disappointment, frustration and then abandonment of the original goal. For many, resolutions are already a thing of the past by February.In order to avoid these pitfalls, be sure to set short term, attainable goals. If the goal is too broad, you may be setting yourself up for failure. Instead of attempting to change your whole diet all at once, choose one problem area at a time and work on that.For example, if your portions are large, start by decreasing portion sizes at each meal and snack. You could start by eating two bites less each time. Do this until you reach a healthy portion size. Once you feel you have accomplished this resolution, you could move on to the next.Another example is switching to whole wheat products. Instead of having white bread, regular pasta and white rice, choose whole wheat breads and bagels, whole grain pasta and brown rice. This is a much healthier alternative and helps work in more fiber to your daily diet.Other examples include: eliminating soda;increasing water intake; aiming for at least five fruit and vegetables daily; limiting salty and sugary snacks (chips, candy, etc); no skipping meals; making healthier food choices; limiting caffeine intake; and creating balanced meals (protein, carbohydrate and vegetable)This is not an all-inclusive list but gives some suggestions for possible areas of improvement. Remember, the key is to focus on one change at a time. Once you feel confident that you can comfortably continue with this change, start to work on the next one.The same applies in the area of fitness. Keep in mind that both healthy eating and consistent exercise are important for overall health and well-being. If you are used to doing no exercise at all, then setting a goal of getting to the gym everyday may not be realistic. Start by working in exercise at least 3 times a week. This could mean going to the gym, walking in your neighborhood or doing an exercise DVD in your own home. Whichever one you will be most apt to do and fits best into your lifestyle is the one you should choose. Once you are comfortable with this routine, work in another day of exercise weekly. Hitting the gym hard on a daily basis for 1-2 months then quitting altogether is not better than exercising only 3 times each week but doing so consistently.Remember, slow and steady wins the race. Make small changes that will last.Happy and healthy New Year to all.Lynn resident Linda Nikolakopoulos is a Licensed and Registered Dietitian at Newton-Wellesley Hospital’s Center for General and Weight Loss Surgery. She is also a Certified Diabetes Educator and sees clients in her Private Practice in the North Shore area.