Nutrition Tips for the New
Year
6 Ways to Start Off ’06 on the Right Foot
Jodi Citrin, RD. President, Citrition, LLC. www.citrition.com
Did you know that some of the habits you think are good for your health and weight may actually have the opposite effect? Here are six common pitfalls to avoid so you can start the New Year right!
Pitfall #1-- I ate too much last night, so I’ll just skip breakfast.
So, you ate a little too much last night and you’re feeling guilty. You decide to cut back on
your calories today to make up for last night and you skip breakfast. While this may seem like a good idea, this is going
to have the exact opposite effect you want. If you skip breakfast, you’re forcing your body to go 12 or more hours without food. This makes your body think you’re
starving which actually slows down your metabolism.
Breakfast is the most important meal of the day. If
you feel like you ate too much last night, have a small breakfast like a banana and yogurt, but make sure to eat something. This will jump-start your metabolism for the day
rather than slow it down. If you really want to try to make up for last night, try to eat lots of fruit and veggies the rest of the day, or have an extra-hard workout. But,
definitely don’t skip breakfast!
Pitfall #2 -- I’m not going to eat any chocolate,
cookies, ice cream, chips (insert favorite food here).
You know you have a weakness for that certain food. We all have it. So, this year you decide to
avoid it all together. While that may work temporarily, eventually you’re going to cave in. And, when you do, it’s going to be a disaster since you’ve been
depriving yourself. Make sure to indulge in that forbidden food at least once a week. Making foods off limits only makes you want them more, which results in no control when
you do eat them. If you allow yourself to eat these foods occasionally, it’s easier to eat in moderation. Remember, you can always have it again another day when you want
some.
Pitfall #3 -- Drinking juice is just as good as having
fruit. While
juice does have vitamins and minerals, it’s definitely not as good for you as fruit. Fruit has fiber, which juice is lacking. Fiber is essential for your digestive system and
it helps make you feel full. Juice provides a lot of calories that don’t help in making you feel full. Rather than having that glass of orange juice, reach for the real
thing – a fresh, juicy, delicious orange. You’ll get more nutrition from it and feel more satisfied.
Pitfall #4 -- I know I should drink water, but
I’ll just have some soda instead.
You know that you need 8 glasses of water a day, but you really want to drink something sweet. You
figure that soda is liquid too, so how bad could it really be. While it’s okay to drink beverages other than water, you still need to get your 8 glasses a day, especially
if you’re exercising. (Also, remember that a lot of other beverages add extra calories to your day without filling you up.) Try
adding slices of lemon or orange or frozen grapes to the water to give it some flavor. Or,
go for some seltzer if it’s the bubbles you’re craving.
Pitfall #5 -- It doesn’t matter that I
didn’t get 7 hours of sleep; I’ll just have some extra caffeine to keep me awake.
While getting enough sleep may not seem like a big deal, your body needs 7 – 8 hours of
sleep each night. If you don’t get enough sleep, it has detrimental effects on your health and your weight. If you don’t get enough sleep, your body actually stores
extra fat in your abdomen. It also causes you to crave high fat, high salt, high sugar foods. So, while the extra caffeine may perk you up for an hour or two, nothing can do for
you what an extra hour of sleep can.
Pitfall #6 -- I’m going to exercise every day
this year.
While being able to do some form of exercise every day is a great idea, it’s not always
practical. Things come up -- the kids get sick, your boss piles on the work, you have to get the car fixed – and before you know it the day has disappeared. Be realistic with
your goals so that it’s possible to stick to them. By setting unrealistic goals, you set yourself up for failure. This only makes you feel worse and less likely to try to
stick to any goals. If you do miss a day of exercise, don’t beat yourself up.
You’ll get back on track tomorrow.
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