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    MTULLY   78,164
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Nutrition Goals

Thursday, January 03, 2013

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 emoticon
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 emoticon
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 emoticon
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:
www.sparkpeople.com/reso
urce/nutrition_articles.as
p?id=1432
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  Member Comments About This Blog Post:

PERSISTENCEMIMI 1/4/2013 2:56PM

  You have an excellent plan for the fruits and veggies!
Just following this goal, you'll see great results!!! CONGRATULATIONS on choosing as many servings as 9 a day!!!

I am aiming for 2 fruit servings and 7 servings of veggies a day. That is a manageable goal for me

Fruits have lots of sugar and carbs. It is amazing to see how many carbs some (most) fruits have)
My goal is to have 2 fruits a day : one citrus, like an orange, and the other berries.

7 servings of veggies is a great goal! From many colors as possible.
Dark greens are very important, as kale, swiss chard, spinach....

I never gained weight by eating too many free vegetables........ especially celery.....

I would like to see WW changes their program: 0 points only for the first 2 fruits, if they are lower in sugar and carbs.
Afterwards, they should "cost" points (or calories for those who count)
My personal experience. It works for me.

Let us know your progress on your goals.

I'm glad you chosed only 3 goals. That is achievable.

Best wishes



Comment edited on: 1/4/2013 3:01:07 PM

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DEBRA0818 1/4/2013 5:53AM

    emoticon

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KASEYCOFF 1/4/2013 2:59AM

    I have a bowl of Greek-style nonfat yogurt for breakfast every morning (unless we're away), with a spoonful of flax-seed, one of oatbran, and one of brewer's yeast added in. I love the stuff, and started off with this mix because I was looking for low carb so as not to spike my blood sugar. I hadn't really considered the protein level, but thanks to your blog, I'll go check it out!
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RUTHXG 1/3/2013 9:17PM

    Good principles--I need to prioritize the same things.

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OKBACK2ME 1/3/2013 8:30PM

    Love the nutrition goals! The fruit and morning protein should really help with cravings.

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POSITIVELY_EB 1/3/2013 7:34PM

    emoticon

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