January is traditionally a time to reflect on the year gone by and make a plan for the year to come. Typically New Year's resolutions focus on increasing physical activity and eating better. These are great goals as long as they are realistic and don't add extra stress. When it comes to setting nutrition goals, keep in mind that small changes can lead to big rewards.
Take a look at what are you eating or doing to get active right now as this will help you see where you can make a change. Are you eating breakfast? Do you sit down to eat with family or friends? Do you eat when you are hungry and stop when you are satisfied? Are you active every day?
Once you see where you can make changes, pick a place to start. It will be much less daunting to focus on one or two dietary changes than trying to do a complete overhaul to your way of eating. Plus, when you realize that you were able to make a few small changes, you will be more motivated to continue to incorporate healthier eating habits.
This year make a plan that is realistic and easy to follow. Choose activities you enjoy doing and that you can do as a family or with friends. Sit down as a whole family to make a plan together. Here are a few ideas to get you started:
Include children in planning and preparing family meals and school lunches. Research shows that children who are involved in cooking and planning meals are more likely to eat what is made.
Plan to eat as a family at least once a week and more often if you can. Research has also shown a clear link between eating together and significant health and social benefits for children, adolescents and older people, including improvements in family nutrition, social adjustment and even childhood academic performance. For help with family meals, see www.bettertogetherbc.ca
Try to add one extra fruit or vegetable into your diet every day.
Use your plate as a guide; try to use half your plate for vegetables, a quarter for grains and starches and a quarter for meats and alternatives.
Try a new recipe. Visit the Dietitians of Canada website for recipes and tools for planning, shopping and cooking great food: www.dietitians.ca/Your-Health/Plan-Shop-Cook/Cook-Healthy/Apercu.aspx.
Try to be active for at least 30 minutes a day.
For other ideas to become more active, visit Healthy Families BC: www.healthyfamiliesbc.ca/home/blog/5-ways-be-more-active
The best way to be successful is to write down your goal, keep it simple and do it as a family. For more information call Health Link BC at 8-1-1 and ask to speak to a dietitian, or see www.healthlinkbc.ca/healthyeating/.
Editor's note: Meghan Molnar is the community dietitian for Sunshine Coast/Powell River.
