Getting healthy in the new year

Wednesday, January 8, 2014

For many people, the holiday season was filled with rich, high-calorie food that may have been hard to resist.

However, with 2014 just getting started, it is a great time to make a commitment to healthier eating, said Janice Hermann, Oklahoma State University Cooperative Extension nutrition specialist.

“Knowing the basics of good nutrition and making wise food choices that will improve your health are great ways to start off this year,” Hermann said.

Although they sometimes get a bad rap, carbohydrates fuel the body and keep it energized. You should get your carbs from whole grains, fruits, vegetables and low-fat dairy products.

Hermann said whole grains usually provide a greater nutritional punch than their processed counterparts. Look for labels that read 100 percent whole wheat. When it comes to fruits and vegetables, try to enjoy vegetables more often. They provide vitamins, minerals and antioxidants with fewer calories. For fruits, choose whole fruits such as apples, oranges, grapes or pears more often over fruit juice.

“You feel more satisfied and stay feeling full longer after eating the whole piece of fruit as opposed to drinking a glass of juice,” she said.

Dairy is an important component of any diet, and to help consume it in a healthy manner, look for low-fat versions of your favorite dairy products. Milk and yogurt naturally contain some sugar, but added sugars can translate into added calories.

“Be sure to pay attention to the number of grams of sugar on the Nutrition Facts label,” Hermann said. “Also be on the lookout for sugary type words such as syrup or those words ending in ‘ose.’ Just four grams of sugar equals 1 teaspoon of sugar.”

Protein is what helps rebuild tissues and maintains hormone levels. Some protein-rich foods contain a lot of fat, so eat them in moderation.

Choose lean protein foods more often and make higher fat protein foods occasional choices, not every day choices foods. In addition, bake, broil, sauté or grill proteins such as fish, skinless chicken and turkey, and lean cuts of beef and pork.

“Another good source of protein can be plant-based,” she said. “Legumes, soy, tofu, nuts and seeds are great sources of protein, but be sure to keep portion sizes in check. It’s helpful to pre-measure a serving to help ensure you don’t over indulge.”

Contrary to popular belief, fat is your friend. It provides energy, protects organs and provides insulation. But like protein, it needs to be consumed in moderation and should not comprise most of your daily caloric intake.

“Watch out for saturated and trans fats by choosing low-fat dairy and protein foods and limiting the amount of fried foods and high-fat snacks and desserts you eat on a regular basis,” Hermann said. “Plant fats that are found in canola oil, olive oil, avocados, nuts and seeds, and omega-3s that are found in fish, should be your main sources of fat. Try to consume two 4-ounce servings of fish each week. Keeping these healthful tips in mind should help you get a great healthy start in 2014.”