Feature Articles: Holidays
Making Good on Your New Year's Resolutions
Karma Metzgar, C.F.C.S. Former Northwest Regional Nutrition Specialist in Nodaway County, University of Missouri Extension
How are you coming on your New Year's resolution? Making progress? Or, is it history already?
You can make resolutions anytime during the year-then put a
plan into action. What is important with resolutions or goals is
that we make a commitment and monitor our progress towards those
goals. These resolutions also need to be reasonable!
Unreasonable goals include losing 100 pounds, saving or making a million dollars, keeping the house spotless, or having a clean desk!
Reasonable goals are those which are reachable in small
footsteps. As you reach one small goal, you set another goal.
Here are some possible New Year's resolutions for you to
consider related to your health.
- Count nutrition on your fingers! Set a goal that most
foods you consume are rich in at least one nutrient. If
a food has 10 percent or more daily value for Vitamin A,
Vitamin C, Calcium, Iron, Protein or Fiber, raise a finger.
Make sure most foods have at least one finger up.
- Choose foods low in fat and high in nutrients.
Follow goal 1, however, if the food has 10 percent or more
daily value from total fat or, if there is more than 200
calories per serving, you loose a finger. Any fingers up?
- Control your helpings! Our helpings do not equal
the suggested serving sizes for many foods (most of the
time). Challenge yourself to count the number of servings
you get from each food group. Many food labels contain the
Food Guide Pyramid visual with the recommended number of
servings. Here is a guide for some foods.
- Medium whole fruit or vegetable is equal to the
size of a tennis ball or a computer mouse.
- Serving of pancake, waffle, slice of bread is
similar to the size of a Compact Disk (CD).
- 3 ounce serving of meat, poultry or fish is
similar to the size of a deck of cards or a cassette
- Medium whole fruit or vegetable is equal to the size of a tennis ball or a computer mouse.
- Monitor the "fluid" calories. Reaching for a
drink often means something with calories--juice, soda,
drinks, ades, etc. They quench the thirst for sure, but we
need to watch the helping size! Set a goal to not exceed so
many ounces of these wet, often nutrient-free, beverages.
- Drink plenty of water. Water is the "forgotten
nutrient" but is vital in the proper function of our body.
Healthy individuals need at least 64 ounces daily of this
clear beverage. Log how much water you drink and set a goal
of 64 ounces in 24 hours.
- Honor your hunger. When you are hungry eat. If
you are not hungry, don't eat! Simple. However, many of us
eat unconsciously--which means we eat out of habit, not
because we are hungry. Whenever you start to take a
bite--STOP--ask yourself if you are hungry. If you are, eat
it. If not, put it down until you are hungry. Becoming a
conscious, intuitive eater is the goal.
- Enjoy movement. Exercise isn't something "extra"
to do in your day. Exercise should be something you enjoy
and are energized from. Perhaps it's a brisk walk, a swim, a
workout at a fitness center, or a trip on your treadmill.
Whatever "mix and match" of activities you enjoy, they are a
part of your active lifestyle. Make them a regular,
necessary part of your day.
Wishing you a healthy and active year!
Last update: Tuesday, May 05, 2009