If you are like most people, you made a promise to yourself on the first of January that this year will be different and you will do things to improve yourself. By now, most of the resolve and ambition may have wavered off and you are back to your usual routine. If this sounds familiar, you are like me; but I have learned not to make drastic lifestyle changes as they quickly get overwhelming. Instead, I have replaced my resolutions with small manageable steps that I can easily incorporate into my daily routine.
Monday – Have breakfast. Start your week off with a healthy, balanced breakfast and give your day a nutritious kick start. One of my favourites is a homemade fruit parfait – 1 cup plain yogurt, ½ cup of fresh fruit and a handful of nuts.
Tuesday – Move it. Add 30 minutes of activity to your day. Go for a brisk walk during lunch, join a dance class or play Wii with your kids.
Wednesday – Ensure your meals are balanced by including at least 3 food groups with each meal. For example, have an open faced peanut butter banana sandwich with a glass of milk at breakfast. For lunch and dinner fill your plate so that one quarter of it is grains, one quarter protein and one are veggies.
Thursday – Include a super-food with your meals. Superfoods are packed with vitamins and minerals, and have many health benefits. Generally, brightly colored fruits and veggies can be classified as superfoods, as well as whole grains, beans, nuts and seeds. Add berries to your breakfast, add baby spinach and tomatoes to your sandwich at lunch, have salmon for dinner, and eat an orange and a handful of nuts as a snack.
Friday – Indulge in your favourite food. After a busy week, indulge in your favourite food or dessert without feeling guilty. It is the moderation and balance of your overall diet that makes a healthy lifestyle.
Now, I realized I haven’t said anything about the weekend. This doesn’t mean that Saturday and Sunday are “all you can eat” days. Always try to follow healthy eating guidelines, and before you know it your lifestyle will greatly improve without much effort on your part. Now that’s nutrition advice that’s easy to follow!