10 Healthy Eating Tips for the New Year

1. Lighten up before bedtime

Hard to follow, but many physicians have stated that your metabolism slows down after 8 PM. Try and eat only light snacks before turning in. In high school, I took a yoga and tai chi class. A great workout for sure, but the instructor's mantra was to munch on grapes or popcorn to satisfy your late night nibbles. She was in her 60s, but one could never tell! Perfectly fit and such a savvy eater. The proof is in the pudding - follow her advice. For those like me that crave a piece of chocolate, there's a way to fulfill your sweet tooth craving. I recommend stocking up on chocolate version of Special K cereal. It's delicious!

2. Eat breakfast like a King

Many a time, a flash of the blackberry and we rush off without a chance to even think about breakfast. Most people think skipping a meal will aid the weight loss process. Think again - bad habit! Doctors and teachers always told us breakfast is the most important meal of the day. After hours of rest, your body needs a re-charge; an energy boost to pull off all those tasks on your calendar. Moreover, breakfast should provide you with a ton of vitamins and minerals that you may not get from other meals. Starting the day off right helps to boosts your metabolism. So, add this to the list of your New Year's resolutions - Eat Breakfast! I recommend scrambled eggs, whole grain toast, and a serving your favorite fruit/s. If you aren't an egg lover -- a bowl of steel cut oatmeal topped with berries is a delight -- don't forget a dash of honey on top!

3. Moderation: Don't give up all of your sweets

Be rational. Dieters often commit to a plan that is too disciplined to maintain. So soon enough -- they cheat. Better to start off with some options that allow your taste buds a treat! Don't let your eating plan backfire. One can plan for a limited quantity of sweet snacks to pacify your sugar cravings. Nutritionist Joanna Dolgoff advises her patients that anything can be included in your diet. The key to a healthy diet is moderation. I would try sliced banana on rice cakes. A spoonful of peanut butter on celery sticks. Some raisins over almond butter and whole grain toast. Fat free vanilla yogurt with a teaspoon of granola. The options are really endless.

4. There is more to protein than chicken -- get involved

Thousands of carnivores rely on poultry as it's tasty, filling, and easy to prepare. Wake up and spice up your protein alternatives! In my family, we eat chicken at least 4 times a week. A family regimen so programmed, we have lived with the same weekly menu for what seems to be a lifetime. Suggestion -- go shopping. A neighborhood butcher will happily share some quick menu ideas. Or, just let your eyes be your guide. Try pork "the other white meat" or a lean fish like sole, red snapper or catfish. Be creative and inventive with your ingredients and dishes.

5. D-I-E-T = a BAD four letter word

Dieting is a honeymoon. Once you get to know the real story, your mind wanders. You may shed a few pounds at first, but soon enough you retreat to your old habits. The phrase "diet" has such a negative connotation. Opt to use the words "portion control." I truly believe in this theory. Eat carbohydrates, but do it all in moderation. While sitting at the dinner table, eat mindfully. Take only one serving of each food group. Decorate your plate as an artist prepares his palette. Your plate should reveal the colors of the rainbow. More greens and cruciferous veggies and a palm size potion of protein. You will be full. When you are finished eating, get up from the table! Avoid the temptation to have another serving.

6. Eat frequent small meals/snacks throughout the day

The last time you were waiting to pay at the grocery store didn't you admire those fashion divas and movie stars on the cover of the tabloids? Well this is one fact you can believe. Giving your body a chance to digest small portions of nourishing food aids the weight loss process. You have heard that before! By eating healthy meals and snacks 5-6 times a day, you will not only keep your metabolism moving, you will also help prevent binging and sudden cravings. A handful of almonds, flax seed energy bars, and low fat mozzarella sticks with lean turkey wrapped around are perfect for fueling on the go.

7. Widen your horizons

Remember what Mom used to say -- "Don't forget to eat your vegetables." Now that we are fully grown, and we can do as we please. Honestly, as we get older, we learn that Mom was indeed correct. But according to nutritionist Jodi Greebel, one of the most dangerous eating habits is not eating enough fruitsand vegetables. With all the fancy food TV, take advantage and learn a tasty recipe for veggies. Cook them lightly and enjoy. It's addicting. You will fall in love. Incorporating colorful fruits and veggies translates to packing your body with vitamins, minerals, antioxidants and essential fiber.

8. Avoid artificial foods and sweeteners

A teaspoon of sugar in your coffee equates to only 16 calories. I know we think we are being healthier by reducing our sugar intake and using these artificial flavorings and sweeteners, but we are actually harming our bodies more than we realize. If you are a soda maven here is a tidbit for you: diet soft drinks not only cause you to bloat, but they also increase your sweet cravings. So what is the benefit? Aspartame and NutraSweet are harmful. Chemicals in diet sodas actually release a hormone in the body that fosters the storage of calories as fat. Cut back on these artificial products and limit your exposure.

9. Watch your calorie intake

So let's take a minute to understand the marketing game. "Low Fat" and "reduced fat"-- what does it really mean? Research has proven that many store bought items under this labeling actually contain more calories as compared to the full fat options. This is a lesson to be learned. Bottom line, aim to burn more calories than you ingest. In order to stay healthy and/ or lose weight, it pays to monitor intake of fatty oils and foods, such as red meat, creamy cheeses (i.e. brie), and starchy breads. You are what you eat.

10.Make sure to fill up on plenty of water and tea

I know we have heard this many times before, but here it is again. Make sure to drink plenty of water throughout the day! I know water may seem boring and tasteless, but it provides you with so many helpful benefits. Your body improves from the intake of water by filtering out all of the bad foods and drinks that we eat. It is also useful to drink water in between and before your meals. By doing this, you will fill up on water and most likely consume less calories. Another added plus, water actually aids in keeping your skin beautiful and refreshed. If you are not a huge water devotee, why not drink a cup of tea? According to tea sommelier Chris Cason, drinking tea is even healthier than drinking water. Aside from helping you boost your metabolism, many teas also provide the advantage of calming, energizing, and even anti-aging. Doesn't that sound tantalizing?

— Written by Stephanie Rosa

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