7 Simple Food Resolutions for a Healthy 2012

The Editors of Runner's World
Simple and realistic diet tweaks will help reshape the way you approach food
Simple and realistic diet tweaks will help reshape the way you approach food

Many of us start the New Year with a long list of well-intended diet resolutions--like giving up all dessert or forgoing fat. But large, sweeping goals are often unrealistic and impossible to achieve, leaving you feeling overwhelmed and defeated before you even begin.

The better route? Make smaller, more manageable changes that will keep you motivated and reshape the way you approach food. Try one (or a few) of these:

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1. EAT THREE FOOD GROUPS AT BREAKFAST
Research shows that breakfast eaters keep off more weight than those who skip the meal. But many morning foods, like cereal, are high in carbs and not much else--which won't keep hunger at bay for long. Make sure your breakfast includes lean protein, carbohydrates, and healthy fats. Fat helps you feel satisfied, while carbs provide quick energy to jump-start your body after a nightlong fast. Protein helps build and repair muscle and is slow-digesting, so it keeps you full.

2. JOIN THE MEATLESS MONDAY MOVEMENT
The average American eats about eight ounces of meat daily, which is roughly 45 percent more than the USDA recommends. Eating too much fatty meat increases your saturated fat intake, and increases your risk for heart disease. "By going meatless one day a week, you can cut back on saturated fat while incorporating other nutrient-dense, plant-based protein sources into your diet," says Marissa Lippert, M.S., R.D., "including edamame, tofu, nuts, beans, and quinoa."

3. FILL HALF YOUR PLATE WITH PRODUCE
These nutrient-rich foods provide your body with plant chemicals that keep your cells healthy and reduce inflammation, says Kristine Clark, Ph.D., R.D., director of sports nutrition at Penn State University. By literally filling half your plate with fruits and vegetables, you leave less room for higher-calorie options. Plus, they're rich in fiber, which helps lower cholesterol, control blood sugar, and fill you up so you're less likely to overeat.

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4. GET MORE CALCIUM (THINK BEYOND MILK)
A study published last year in The Journal of Nutrition found that 38 percent of Americans aren't getting enough calcium, a nutrient essential for keeping bones strong and reducing fracture risk. Since milk is a rich source, try ways of getting more of it: Include a glass of fat-free milk as part of your post-workout snack, stir fat-free milk into soups, or use powdered varieties for a calcium boost that won't alter the dish's flavor. Sneak in more nondairy sources, too, such as dark greens, canned salmon with the bones (they're edible and provide the bulk of the calcium), tofu, and fortified fruit juices and soy milk.

5. UPGRADE YOUR SALAD GREENS
Diversifying your picks beyond standard iceberg and romaine can help you supercharge your salad. Dark, leafy greens like kale contain fiber, calcium, vitamin C, and iron. Radicchio, arugula, and endive provide folate and calcium, while watercress contains beta-carotene, which may help protect against heart disease and cancer. "These greens add variety to your diet, and studies show that a more varied diet decreases mortality," says sports nutritionist Cassie Dimmick, M.S., R.D.

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6. DITCH THE PACKAGED DIET FOODS
Low-fat versions of your favorite foods, such as cookies and potato chips, may appear healthier than their full-fat counterparts, but they're often high in added sugars and sodium. Low-fat claims tempt people into eating more calories, and also lead many to increase their view of an appropriate serving size. "One rich piece of dark chocolate can satisfy a craving a lot better than three low-fat brownies," says Dimmick.

7. REDEFINE DESSERT BY FOCUSING ON FRUIT
It's okay to indulge, but do it in a way that will provide your body with nutrients. Go for fruit-based desserts, which are naturally sweet and have immune-boosting antioxidants, says Dimmick. Try a baked apple with cinnamon and top with a spoonful of plain Greek yogurt. Or melt one tablespoon of semisweet dark chocolate chips and drizzle over strawberries. You'll benefit from the inflammation-reducing antioxidants in both foods.

Now, tell us: What's your 2012 health resolution?

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