Foods to Jump Start a Healthy New Year

Combine these tactics to reach your weight goals

So what’s your top New Year’s resolution this year?  If it’s losing weight, then you’re in good company.  It’s the most popular pledge made each January and the one most frequently broken – often within the first few weeks of the year.

What you weigh is not always an indication of how healthy you are; sometimes the healthiest people can be packing on more than a few extra pounds.  It’s where those pounds are and how they affect the rest of your body that is most important.  So if you’re one of those people who vowed to go on yet another diet in 2010, you might want to think about revising that promise and instead resolve to get healthy first.

One of the best ways to get healthy is to stick to a sensible diet, containing foods from all basic food groups, coupled with plenty of exercise, which is what proponents have been advocating for years.  However, instead of cutting out carbs, packing on the proteins and foregoing fats, consider adding some super foods to your diet – foods packed with a powerhouse of nutrients and extraordinary health benefits.  Here are a few of our favorites that should become staples on your menu during the coming year.

Green Tea – Cut back the caffeine and begin your day with a cup of green tea.  Its antioxidants keep the arteries healthy; it protects against numerous cancers and revs up the metabolism, which may help in keeping weight under control.

Fatty Fish – Choose varieties such as salmon, mackerel, sardines and tuna, which are rich in Omega 3 fatty acids and have essential disease-fighting properties, from maintaining mental acuity to keeping the heart healthy.

Whole Grains – There are so many different whole grain products from which to choose, so it’s easy to add them to your diet.  In addition to keeping your digestive system regular, whole grains help regular blood sugar levels and assist in keeping cholesterol levels in check.

Berries – Almost all berries have definite health benefits.  Throw a handful in your whole grain cereal or nonfat yogurt and do your part in protecting yourself against cancer and heart disease. Plus, many berries can keep the mind sharp.

Legumes and beans – This hearty peasant food helps regulate blood sugar, keeps blood pressure in check and can reduce blood cholesterol levels.  They’re also filling, high in protein and keep your digestive system working efficiently.  Plus, they’re inexpensive and are a great meat substitute.

Olive Oil – Substitute this monounsaturated fat for the butter or margarine and reap the health benefits. (Check out our favorites for 2010).

Cruciferous Vegetables – Vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage and collards all have disease fighting properties, and have been shown to protect the body against various types of cancers.

Dairy – Dairy products, especially nonfat products enriched with Vitamin D, keep bones healthy and strong.  With more and more people protecting themselves against the sun’s harmful rays, Vitamin D is essential to protect against diseases such as juvenile diabetes, multiple sclerosis and other autoimmune diseases.

Nuts – High in fiber and taste, these healthy snacks help decrease blood cholesterol, add fiber to your diet and are a healthy and filling way to snack between meals.

Apples – With a high level of flavonoids, apples assist in reducing inflammation throughout the body, which can stave off heart disease, stroke and even some cancers.  Be sure to eat the peel to boost the amount of soluble fiber in your diet.

So if starting a diet and losing some weight is on your agenda this New Year’s, try to incorporate some of the above foods into your menu plans.   These sensible substitutes will  jump start a healthy eating plan for 2010 and beyond!

*   *   *