7 nutrition tips to help achieve your ‘New Year’s Resolution’

Minal Shah, a Senior Nutrition Therapist, Fortis Hospital, Mulund, shares how with a few simple tips one can be healthy and can follow their better fitness's resolution

Image source: Google
Image source: Google

Many people find themselves at a crossroad when it comes to following their New Year’s resolution which aims at better fitness. A healthier diet and fit lifestyle are on the top of many people’s resolution list; however, sticking to the resolution after holidays can be tough!

Greasy food, holiday sweets and consumption of alcohol can get us into an unhealthy rut, and this resolution is a sudden break from it all.

People have unrealistic expectations and decide that this is the year, they are going to change for the good. However, when you make these changes, you must start small and set realistic goals.

Here are a few things you must try:

Create and follow a healthy eating plan: A healthy eating plan should include fruits, vegetables, whole grains, low-fat dairy, seafood, beans, nuts, among others. Include high fiber snacks to keep you full for a longer time. Rice Puffs, Makhana (Fox nuts), roasted chana (Chickpea), fruit yogurt, oats with yogurt, and/ or nuts, these low-calorie foods help you stick to your diet.

Take baby steps: Making small and slow changes in your eating patterns is the best way to overhaul your diet. Three changes each week will give you time to get used to the new eating pattern, like start the meal with a salad, avoid baked items, and include protein in every meal that you eat. An excellent way to start is to stock your cupboards and refrigerator with healthy food options and prepare healthy meals at home.

Drink water: Drinking enough water maintains fluid balance and helps in transporting the nutrients to the cells, regulating body temperature, and aids digestion. Drinking ample water also promotes healthy bowel movements, keeps our skin clear and flushes toxins from the body. You can infuse the water with fresh herbs, fruit, or a dash of stevia for sweetness. Along with water, one may also consume fruit infused water, buttermilk, lemon juice, soups, among others, frequently through the day.

Eat with the seasons: During winters, consume foods like soups, tea, and food items containing warming spices like cinnamon, pepper, and garlic.

During summers, eat more cooling foods like fresh green juices, salads, lettuce, cucumbers, watermelon and cooling spices like peppermint, fennel, and cilantro.

Include healthy fats: Including healthy fats is vital, it provides energy and aids in balancing the hormones. One may include, flaxseed oil, walnuts, chia seeds, nuts, salmon, olives, avocados, and coconut oil. Do not use processed oil, instead, use cold pressed, or virgin oil.

Don’t skip meals: Skipping breakfast has multitude negatives, but the key is that it slows down your metabolism. You may start the day with whole grains cereal, with some protein like low-fat milk or yogurt and fruit.

Try to eat every four hours, as waiting too long can exterminate energy, which will lead to overeating later. Eat a snack between lunch and dinner, maybe right before leaving work, so you will be less likely to grab a snack on getting home.

Exercise: Include 30 to 45 minutes of exercise every day. Also, a few minutes walk will aid in improving your cardiovascular system, and help you sleep better. Learn a new exercise as it will increase your engagement levels at the gym.


Snack on energy bars: There are many energy bars available in the market. Opt for the one with no added sugar and good protein content. High carbohydrate bars are a wise option if you are on a calorie-restricted diet.

Similarly, protein biscuits enriched with milk, soy or whey and those not made from refined flour, can be an easy to carry option for weight watchers.


Follow fitness apps blindly: There are many apps available, but not all are accurate, reliable, and provide cohesive data.

It is crucial that you keep reading, and update yourself; seek professional help, whenever required.

Also Read :- 13 healthy and nutritious high-fat foods you must include in your diet