Ringing in the New Year by Cindy Weinberger MS, RD

Health & F tness

Ringing in the New Year

Cindy Weinberger MS, RD, CDN

2020. What a year. While most are eagerly slamming the doors of 2020 and cautiously opening the doors to the new year of 2021, let’s not forget all of the good things about 2020.

Pat yourself on the back for all of your achievements: for surviving quarantine, for making Pesach, for Zooming through multiple grades of school simultaneously, for balancing work, for wearing a mask, for getting through the historic elections, and, most of all, for taking care of your health. This year required a lot of focus on mental, spiritual, and physical health. Let’s raise a glass congratulating us all for surviving this epic year and ring in the new year with hopes of it being the best year yet.

As we all clearly saw in 2020, there is little in our control, yet we have to try our best to take care of our health to the best of our ability. While we all have plenty going on in our busy lives, taking on arduous tasks and big changes easily get thrown to the backburner. The term “diet” seems fearful, and “changes” can seem less frightful. Drastic changes, however, often end up back at square one at the first sign of a mishap. Therefore, I recommend small changes, one step at a time, in order to successfully achieve health goals. The Academy of Nutrition and Dietetics explains: “Small goals and changes can have a cumulative healthful effect, and every little bit (or bite) of nutrition is a step in the right direction.”

The first small change I recommend is something we discussed in the last issue and is of extreme importance. Starting your day off the right way is starting your day off with breakfast. Not just any breakfast. Eating a balanced breakfast high in protein and low in sugar gets our metabolism in the right state of mind for the day. Examples of a balanced breakfast include: low-fat yogurt with fruit, high-fiber cereal with skim milk, egg whites, or oatmeal.

The next small change that is definitely worth making is increasing fresh fruit intake. According to the Centers for Disease Control (CDC), “Eating a diet rich in fruits and vegetables daily can help reduce the risk of many leading causes of illness and death, including heart disease, type 2 diabetes, some cancers, and obesity.” Fresh fruit is low in calories and high in fiber, rich in vitamins, minerals, and antioxidants. The variety of vitamins and minerals also helps fight heart disease, high blood pressure, and some cancers later in life. Aim to consume 2-3 cups of fruits daily.

Adding fruits into your diet can be something exciting. Remember, fruits can also satisfy your sweet tooth craving. Have fun with your fruits. Have fresh fruit instead of fruit juice; juice your own fruits; add in fresh fruit into a plain yogurt as opposed to a fruit flavored yogurt ; snack on fresh fruit; enjoy fresh fruit for dessert; make a fruit smoothie; and add fresh fruit into your oatmeal or cereal.

Another small change that can make a big difference to your health is substituting fats for healthy Fats. The Dietary Guidelines for Americans states that replacing some saturated fatty acids with unsaturated fatty acids lowers both total and low-density lipoprotein (LDL) blood cholesterol levels. Most people associate a negative connotation with the term “fat.” However, some fats are actually good for us. Monounsaturated fats have a positive impact on our health. Monounsaturated fats which can be found in sources such as olive oil help reduce cholesterol levels and the risk of heart disease and stroke. These monounsaturated fats in olive oil indirectly lower your levels of LDL or “bad” cholesterol and help increase your levels of HDL or “good” cholesterol. Additionally, olive oil can help decrease blood pressure. Monounsaturated fats found in olive oil also contain high amounts of omega-3 fatty acids which contribute to brain function and have also been shown to help satiate your appetite and stabilize blood sugar levels. Another compound found in olive oil, oleocanthal compounds, are also believed to decrease the risk of breast cancer. Gently pour olive oil on salads, pasta, rice, vegetables, fish, chicken, and bread for a delicious taste and many health benefits.

The next recommended small change is to hydrate healthfully. Proper hydration is required for maintaining healthy blood flow, proper kidney function, proper sodium/potassium /electrolyte balance and proper digestive functions. A 2% drop in body water can cause a small, but critical shrinkage of the brain, which can decrease concentration and cause lightheadedness, weakness, and dizziness. Aim to drink between 8-10 cups of water daily.

The next small change is highly recommended: reduce sodium intake. Aim to reduce sodium intake by 1,150mg/day. Sodium intake should be no more than 2,400mg/ day (one teaspoon of salt alone contains 2,300mg of sodium). When preparing meals, use as little salt as possible. Focus on using spices and herbs instead. Don’t add salt from the salt shaker when the food is served to you. It’s best to remove the salt shaker from the table completely. When shopping, choose reduced sodium or no-salt-added canned soups and vegetables. High sodium foods are breads, cured meats, pizza, poultry, soups, sandwiches, cheese, and pasta. Limit those foods as much as possible or choose low sodium options.

Next, reduce red meat. Red meat contains high amounts of saturated fat which increases cholesterol levels. High amounts of cholesterol can cause heart disease. Red and processed meat increases the risk of colon cancer. Limit red meat to 2-3 times per week. Choose lean poultry, eggs, low-fat dairy, fish, and legumes as your protein sources. flour is linked to weight gain, obesity, and diabetes. Most nutrients are removed from white flour. Whole grain bread is a great source of fiber, B vitamins, iron, folate, selenium, potassium, and magnesium. Whole grains have also been shown to lower one’s risk for developing heart disease by lowering blood pressure and cholesterol. Whole grains also

Focus on small steps to help achieve the goal of overall healthy eating.

Lastly, cut out white flour. White help regulate blood sugar.

Whether you choose to focus on only on small change from the abovementioned, check each one off one at a time, or master them all at once, you are making progress. If these changes are not applicable to you, choose any small changes that fit your diet and routine that can help improve your health and/ or your health habits. Since drastic changes can seem daunting, focus on small steps to help achieve the goal of overall healthy eating. Remember, every step of nutrition is a step in the direction.

Cheers to 2021. May it be a happy and healthy one!

Cindy Weinberger MS, RD, CDN, is a Master’s level Registered Dietitian and Certified Dietitian-Nutritionist. She graduated CUNY Brooklyn College receiving a Bachelor’s in Science and Master’s degree in Nutrition and Food Sciences. She is currently a dietitian at Boro Park Center and a private nutrition consultant. She can be reached at CindyWeinberger1@gmail.com. Follow us on Instagram @EatBetterandFeelBetter.

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