Every New Year's Eve, I resolve to be better. Usually this entails a whole life makeover (with a hefty focus on losing weight). My resolve usually lasts about two days - then I binge on forbidden foods and kick myself for committing to that down payment-size gym membership. So this year I'm trying something new: the non-resolution. Instead of focusing on eating less, I'm going to focus on eating more - but better. This year, why not resolve to:
Get more vitamin C
Vitamin C plays a big role in good nutrition. We need it to absorb iron, which helps ward off the afternoon zzzs and may help protect against heart disease. It's also essential for tissue growth and repair as well as healthy teeth and gums. Getting more vitamin C is easy! Good sources include lots of yummy things - orange juice, grapefruit, berries, broccoli, cauliflower, avocados and spinach. Avocados may be high in fat, but it's "good" fat - and they're so filling and satisfying. Eat fruit on its own or add to salads. Use veggies in stir-fries or as toppers on takeout pizza. Broccoli is a smart buy at this time of year. Try our Roasted red pepper, orange and broccoli salad. Our Colourful curried chicken has lots of vitamin C-rich cauliflower! Our Fresh fruit cocktail salad is a good source of vitamin C.
Eat more fat
Despite all the diet information telling us to avoid fat, we need it in our daily diet. The trick is choosing "good" fats over "bad" ones. Bad fats include saturated - mostly from animal products - and hydrogenated, the kind found in most junk foods and prepackaged goods with a long shelf life. Both can increase the amount of bad cholesterol in our bodies. Be label-savvy when you shop for processed foods. Avoid anything made with hydrogenated or saturated fats.
Good fats may help lower your blood cholesterol level. They include polyunsaturated (omega-3) and monounsaturated fats. Choose soybean products, walnuts, fish, avocados, leafy green vegetables and canola, olive and flaxseed oils.
Eating the right kind of fat is easy!
Sprinkle flaxseeds over your morning cereal. Have a salmon salad or sandwich once a week. Next time you're craving a high-fat snack, swap a bad fat for a good one. Instead of chips, crunch down on almonds or walnuts (which are an excellent source of omega-3 fatty acid).
When you get a snack attack, nibble on Savoury roasted-chili almonds.
Most dietitians recommend eating fish at least once a week. This Balsamic salmon is a deliciously easy way of fitting fish into your diet.
Get more fibre
A diet rich in fibre keeps you feeling full longer. It also helps reduce your risk of heart disease, diabetes and colon cancer. Fibre keeps your gastrointestinal system functioning smoothly, too.
Eating more fibre is easy!
It's recommended that women consume at least 25 grams of fibre per day. Before you say, "Whoa" - it's not that difficult!
