RESOLUTION - We will eat better in the New Year

RESOLUTION

We will eat better in the New Year

BY » Peter Eisenhauer

So we have celebrated the holidays and ushered in the New Year. We have feasted, we have indulged, and now we may find our clothes fitting a little more snugly than they did in the past. Maybe we need to make a diet-related New Year’s Resolution? Even without an expanding waist-line, there are a lot of reasons to consider the way we eat as we look to optimize our health and happiness. On the other hand, we have been through this before, and sometimes our resolve melts away weeks before we even see a Valentine’s Day chocolate fountain.

To get some tips on how to make positive changes in our eating habits, and how to make them stick, we spoke with Mary Boccardo, a Registered Dietitian with over 20 years of experience.

What are the best ways you have found for people to stick with new eating habits?

Don’t attempt a complete overhaul of your eating...it took many years to develop your current habits and they can’t all be changed overnight. Instead, think of one or two small changes you can master. For example, make it your mission to have a fruit or vegetable serving at every meal, or begin paying attention to portion control and serving sizes when choosing your foods. Certain foods may be “trigger foods” which you are unable to stop eating once you start. For trigger foods, it is best to eliminate them from your environment: Don’t keep them in the house (a freezer full of Girl Scout cookies can be hard to resist!). Controlling what you buy and keep in the house to eat is just as important as how and when you eat.

What are some misconceptions people might have about dieting and health?

Healthy food doesn’t have to be expensive or take a long time to prepare, and it actually tastes good! Today’s grocery stores are filled with pre-cut fresh and frozen fruits and veggies, whole grains, healthy proteins, and dairy/dairy substitutes. There are dozens of healthy frozen meals on the market that are simple to reheat. If you choose healthy foods most of the time, there is always room for your favorite foods in moderation. You never have to completely eliminate a certain food, because moderation is the key.

photo credit: Romulo Yanes for Real Simple

Simple Chicken and Tortellini soup, adapted from RealSimple.com:

This easy soup is a complete meal in itself, containing protein, carbohydrates, and vegetables. The chicken comes from a pre-cooked rotisserie chicken, which can be found in the prepared food aisle of most grocery stores. Feel free to substitute frozen or pre-cut fresh vegetables from the produce section to cut down on prep time.

Ingredients: Serves 4 1 Tbsp vegetable or olive oil 1 small onion, chopped 2 stalks celery, cut into bite sized pieces 2 carrots, cut into bite sized pieces 1 quart low-sodium chicken broth 8 ounces fresh or frozen cheese tortellini 1 ½ cups shredded rotisserie chicken 1-2 cups fresh spinach Salt and pepper to taste

Directions:

1. In a large pot, heat oil over mediumlow heat until the oil begins to ripple.

2. Add chopped onion, celery, and carrots, and a pinch of salt, if using. Cook, stirring occasionally, until vegetables begin to soften, and onion is translucent, about 10 minutes (if using frozen vegetables, they will cook faster). If the vegetables begin to brown, add a small amount of broth or water to the pot to keep from sticking. 3. Add chicken broth and tortellini to the pot. Raise the heat to medium-high and bring to a simmer, allowing tortellini to cook for about 3 minutes.

4. Add the cooked chicken and spinach to the pot, and continue to cook until chicken is heated through and the spinach is wilted, about 1-2 minutes.

5. Season with salt and pepper to taste.

What are some things we should change in our diets to maintain health as we age?

It’s not as much about “changing” as it is about remembering to get all of your nutrients to keep your diet balanced. Focus on food categories to be sure you are eating a balanced diet: Proteins, starches, dairy, fruits and vegetables. If you know you’ve only had starches for breakfast and lunch, think of where you can balance it out: Cottage cheese or yogurt with fruit, peanut butter with apples, celery or carrots, a bowl of lentil soup, a fruit smoothie made with low fat milk..the possibilities are endless. You may also want to consider keeping some meal replacement drinks on hand for times when you just don’t feel like cooking or making food.

How about some advice on our information diet? What are some sources we can trust for advice on eating?

Don’t be fooled by the magazine covers describing how someone lost a large amount of weight in a short period of time. Instead, pick up a copy of a magazine like Eating Well or Cooking Light. Their articles and recipes are geared toward eating a variety of foods in moderation, and their nutrition articles are generally written by Registered Dietitians. The Academy of Nutrition and Dietetics website has a section dedicated to older adults that can be found at eatright.org. Weight Watchers is another reputable organization with proven weight loss programs and healthy recipes. Other reputable websites include myplate. gov and nutrition.gov; here you can find research backed information written by credentialed experts, as well as lots of great recipes.

When should people turn to a professional dietitian?

Any time you have a food or nutrition related concern or question, it is best answered by a Registered Dietitian. A Registered Dietitian has 4+ years of rigorous training, a yearlong internship, and must pass an examination in order to gain this title. We are also bound by a Code of Ethics to prevent us from providing advice or promoting products that are not research-backed or clinically proven to be effective. In addition to providing nutrition advice, RD’s are also a great resource for cooking tips, shopping tips, budgeting, menu planning and recipes. It’s important to understand the difference between a Registered Dietitian Nutritionist (RDN) and the stand-alone term of “Nutritionist”. The term “nutritionist” is not regulated, and can be used by anyone, with any amount or no education at all. There are many so-called self-taught individuals whose advice is not based upon sound or proven research.

What services does a Dietitian provide?

Most people think of dietitians in a hospital or clinical setting, where they are sent by their doctor to get help for ailments like diabetes, high cholesterol, high blood pressure, or obesity. However, dietitians can provide so much more value than a one-hour visit. We can be found in many other settings: Grocery stores, YMCA’s, health clubs, test kitchens, and even on social media such as Facebook and Instagram, which you can follow to get advice and tips at your own pace. Just be sure to verify the RD or RDN (Registered Dietitian Nutritionist) credential before following anyone’s advice on social media.

-- What else should people know about eating and health?

Making changes to your eating habits takes time, and it’s important to set small, achievable goals. As we age, our metabolism begins to slow down, making it more difficult to achieve health and nutrition goals.Even if you are trying your hardest, for example, to lose weight, you may not see results right away, or even for several weeks or months. So focus on the positive and healthy changes you are making, rather than a number on the scale. Don’t give up if you aren’t seeing results right away, and seek out an accountability partner or an RDN if you are having trouble sticking to your new goals.