Every January, when we turn over the calendar to a new year, there seems to be a natural starting point for positive change.
If you’ve been waiting to start fresh in the New Year then here’s a layered approach to new and better nutrition. Is it rocket science…no. Is it a 30-day, get-it-done-fast diet… no. Is it a gradual lifestyle shift to feeling better….yes. Is it full of joyful and delicious food adventures… yes!
And, yes, to asking for the assistance of a nutrition pro, like me. A new nutrition plan can be overwhelming and getting compassionate, customized help can be your key to comfortable, confident success!
How to Start a New Nutrition Plan
Think in layers with clear and achievable goals.
- Goals that you consider worthwhile
- Goals with a time pattern
- Goals that can be supported by your ‘team’ of family, friends, or co-workers
Here is some clarification on how you can layer nutrition goals. With 3 nutrition goals you want to add into your lifestyle, try this: Add goal #1 and practice it every day. When you feel comfortable that goal #1 is in place for you then add goal #2. When you feel comfortable that goal #2 is in place for you then add goal #3. Move at a pace that is relaxed and confident, not overwhelming and impossible. Take it at your own speed for comfort, confidence, and more success.
Be determined, with an action plan.
- Think about how new nutrition will make you feel
- Have a strategy
- Put your strategy into action – goals #1, #2, #3
- Never give up
Lead by example.
- For yourself
- For your family
- For everyone you care about
3 Examples of New Nutrition Plans
1. A Busy Mom, determined to lead by example for her children and all the family
- Goal #1. Eat a piece of fruit every day; ask a family member to help you not to forget.
- Goal #2. Cook spaghetti & meatballs at home once a week. Here’s an easy homemade recipe for baked meatballs; Then, write it on the kitchen calendar not to forget.
- Goal #3. Introduce the children to desserts with less added sugar. Here’s nutrition advice and 3 easy homemade dessert recipes kids will love. Then, keep a copy of the family’s favorite less-sugary recipes to help you not to forget.
2. A 40-50 something person, determined to improve her/his nutrition for healthy aging
- Goal #1. Eat a simply prepared, or raw, vegetable every day at lunch and dinner; ask a co-worker to help you not to forget.
- Goal #2. Cook a homemade chicken recipe once a week, then serve it for dinner with veggie sides. Here’s one for a Balsamic-Garlic Marinade for chicken or try this one for Tangy Lime Chicken. Then write it on the kitchen calendar not to forget.
- Goal #3. Put whole grain pasta and whole grain cereal on your grocery list and try them one by one. Write your favorite options on a sticky note on the fridge to help you not to forget.
3. A retiree, determined to feel well and to have few health problems
- Goal #1. Eat a high fiber snack, like nuts, every day; ask a family member to help you not forget.
- Goal #2. Cook a homemade recipe with a friend at home once a week. Here’s one for Mediterranean Turkey and Herb Meatloaf; or try this one for Tangy Carrot Salad. Then write it on the kitchen calendar not to forget.
- Goal #3. Drink 2 more big glasses of water every day. Here’s an earlier blog with 12 tasty and hydrating options. Then, ask a friend to help you not to forget.
How to Succeed with a New Nutrition Plan
Every new behavior takes determination to start and to practice as part of an improved lifestyle. With better nutrition, it will need to be nurtured and tweaked from time to time. For the most success with new nutrition habits, take small steps at a comfortable pace. Keep it simple with your food choices, too. Challenge yourself to try something new once a month because food and nutrition adventures are really fun and some foods might become your new favorites. Finally, a buddy system is helpful to many people for coaching and encouragement whether it is parent-child, friend-friend, or spouse-spouse. My Mediterranean Menus and Recipes are free and they will give you a jump-start for a new nutrition plan. Happy New Year!