Set the right goals
Here are 5 realistic nutrition-based goals says Reena Panjwani, registered dietitian-nutritionist at BlueCross BlueShield of Tennessee
Increase your vegetable intake!
Most of us don’t eat enough vegetables, so start small. If you’re not eating many vegetables, focus on adding 1 or 2 more servings a day. Throw a handful of spinach into pasta, or add peppers and onions to your scrambled eggs. You don’t have to start eating salad for every meal to get a big nutritional benefit.
Switch from refined, white grains to whole grain
Choosing whole grain pasta, bread or crackers can increase fiber, which is important for digestive health.
Cook at home 1 more night a week
We all get in the habit of relying on processed or packaged foods because they’re easier to throw together at the end of a long day. Try to cook just one more night a week with fresh ingredients. It’s a great way to cut down on hidden sodium and extra calories.
Cut down on sugary drinks
Tennessee is second only to Mississippi in soda consumption, and more than 40% of us drink non-diet soda daily. Cutting down on that is an easy way to remove empty calories, and the same is true of juice, which many people forget about. Start by trying to cut out 3 sugary drinks per week, or drink one extra glass of water per day. Most of us don’t drink enough water, and hydration is key for metabolism to function properly.
Go meatless 1 day a week
Swap the meat in one or two meals for beans, lentils or organic tofu, for example, which are great, affordable sources of protein.
