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!
A serving of most breakfast cereals contains between five and 10 grams of fibre. Other great sources of fibre include canned beans, baked potatoes (with skin on), apples, whole-grain breads, raspberries, peas, beans and squash. Top nachos with a few spoonfuls of canned black beans or stir some into salsa. Add frozen peas to your favourite pasta dish, soup or stew. Try a baked apple for dessert.
Up your fibre with Brazilian beef & tomatoes.
Finish your meal with Ginger-coconut baked apples.
Up the antioxidants
Antioxidants destroy free radicals, the culprits that kill off healthy cells. They also help to ward off diseases that diminish eyesight and cause the brain to deteriorate. Foods rich in antioxidants are easy to spot as they tend to be very colourful.
Eating more antioxidants is easy!
Dark-green veggies and brightly coloured fruit and veggies are full of antioxidants. Choose red-cabbage coleslaw as a side dish. Add strips of red or orange peppers to sandwiches. Try making mashed potatoes with sweet potatoes. Include carrots in your lunch bag. Have a side dish of pickled beets, or add a handful of frozen blueberries to a muffin mix.
Have a cuppa antioxidants! Tea is filled with them. Tea consumption may also help prevent heart disease. A recent study showed that people who drank five cups of black tea a day lowered their bad cholesterol levels by 10 per cent.
Cheer up a dull winter's day with a colourful serving of Asian pasta primavera.
Warm up to a mug of healthy vibrant-green Fresh broccoli-Parmesan soup.
Treat yourself
Oh, how I love these words! I believe treats, in moderation, are the secret to healthy living - so indulge in a little treat once a week! Maybe it's a few squares of antioxidant-rich dark chocolate, a glass of red wine or a serving of calcium-loaded cheese. Whatever your pleasure, enjoy it!
Need a hit of chocolate? Our Baked chocolate molten pudding has only 182 calories.
Crave fries? Our oven-baked Chunky country fries is a healthier version.
First published in Chatelaine.com's February 2006 issue.
© Rogers Publishing Ltd.