A very timely article was highlighted in today’s SP Top Stories, “9 Noteworthy Nutrition Goals for the New Year”.
As I said in my last blog, I am resolved to being more committed to becoming a healthier me. This article was full of information that can add substance and specifics to that resolution. I could certainly take something from each of the 9 goals the article cited, but I want to focus on the three I think most important for me right now:
Goal #1 – Eat more fruits and vegetables
The article recommends aiming for 5-9 servings a day. I am not so far off on that one, as it happens. I always have plenty of fresh fruits and vegetables on hand, and I usually eat 5-6 a day. I just need to bump that up by adding a few extra servings throughout the day. I could easily manage that by adding more fruit, but I don’t think that is a good idea. I am aiming for 1-2 fruit servings and 6-7 servings of veggies a day. That is a manageable goal for me.
Goal #2 – Adding more healthy fats
The article recommends at least 26 grams of healthy fats. Actually, according to the SP tracker, I am pretty much there most days, but I see the need to add more variety in terms of the source of these fats. The article reminded me that I could add salmon, tuna, and avocado more frequently. Again, totally do-able, but I have to make a more deliberate effort to include one or more of them several times a week.
Goal #3 – Add more protein in the morning
This is one I have been working on. In the course of a day, I tend to be on the low end of the protein range and middle to higher end of the carb range. From what I have read, I really need to reverse those averages. This article specifically recommends 15 grams for breakfast. So far what I have found that works is to incorporate a serving of milk and an egg or tablespoon of peanut butter into my breakfast menu. I used to include Greek yogurt and cottage cheese, but I have kind of forgotten about those. Those would be especially helpful in terms of bumping up my protein numbers in the course of a day. Time to bring them back into the picture.
All in all, a very enlightening article. Glad I took time to read it this morning! Here is the link in case you missed it: