12 Must-Keep Diet and Nutrition Resolutions

Though we all know we're not "on a diet," per se, we still have to follow certain "diet" rules.  I looked through these and they could work well for all of us this upcoming year.  Enjoy.  :)

January: Focus on Fat

Because it has the highest concentration of calories, cut down on fat intake, and saturated fats in particular — heavy cream, butter, sour cream, and cream cheese — which elevate LDL, the bad cholesterol, explains Barbara Schmidt, MS, RD, lifestyle specialist at Norwalk Hospital and private practice nutritionist in New Canaan, Conn.

February: Jot Down Your Diet

Take a few minutes every weekend to map out your daily diet for the coming week. With a checklist format, you can tick off each item as you eat it. "It's important to track calories if you are watching your weight," says Dr. Caroline Apovian, director of the Nutrition and Weight Management Center at Boston University Medical Center. Adds Schmidt, "Keeping a record makes you aware of what you're eating and makes you a student of your habits, to keep you on course and prevent unconscious eating. Keep an exercise record, too."

March: Eat a Better Breakfast

It's advice we know — and usually ignore! Not only does skipping breakfast keep you from getting vital nutrients, it can lead to your grabbing tasteless, empty-calorie foods, like that stale Danish from the office coffee cart. "Breakfast stokes up your furnace and gets your metabolism going for the entire day," says Schmidt. And the best breakfast choices are fast and easy:

• Fresh fruit & yogurt
• High-fiber cereal with skim milk and fruit
• Oatmeal
• Smoothie made with nonfat yogurt, frozen blueberries, and avocado  

April: Add Some Weight to Your Workout

The more muscle you have, the faster your metabolism, and the faster your weight loss, explains Schmidt. Experts suggest adding two sessions of targeted weight training to your weekly fitness program through either free weights, resistance machines, or exercises using Therabands. Try Dr. Apovian's favorite: Do lunges from one end of the room to the other as you use hand weights to work biceps and triceps.

May: Stop Stress Eating

Use behavior modification to keep you from reaching for the cookies when you get anxious. "Try activities that aren't compatible with eating, like knitting, playing piano, and painting," suggests Schmidt. When you're tempted between meals, she suggests looking at your watch and asking yourself, "Is it my time to eat?" If not, grab the paintbrush. The problem with between-meal nibbling is the chain reaction it starts: We take a bite of a candy bar, feel guilty about it, and then eat the whole thing! Because stress eating is often done on the fly, Apovian says to abide by the following mantra: If you cannot enjoy every bite and eat slowly, it is not worth eating.

June: Stick to Healthy Portions

Often, it's the amount of the food you eat that derails your diet. Suggested serving sizes are surprisingly small, and starches pile up fast. "One serving of pasta or rice is only one-third cup. If you eat one cup, which is not a lot, that's already three servings. A bagel equals five slices of bread, and can't be part of your repertoire if you want to lose weight," says Schmidt. Fats are even more concentrated. Just six almonds equal one serving — eat a cupful and you've consumed 1,000 calories! Apovian recommends the "new American plate": 50 percent vegetables, 25 percent protein, 25 percent starch, and a piece of fruit for dessert.

Size up portions this way:

• 3 ounces of protein = a deck of cards
• 1 cup rice or pasta, 1 medium fruit = tennis ball
• 1 ounce cheese = a pair of dice
• 1 tablespoon peanut butter = ping-pong ball
• 1 tablespoon oil, salad dressing = ½ ping-pong ball 

July: Feed Your Mind and Body

So often people eat simply because they're bored and depressed about being on a diet! Shift your focus away from the drudgery of counting calories and find ways to replace eating with fun. Investigate activities that not only get you up and moving, but may also promote well-being, like yoga, Pilates, and meditation. "You need to take that time for yourself," says Schmidt. "Even if you just go for a 30-minute walk, for instance, to get away from daily living, you could relax and be stress-free." Other ideas to get you moving:

• Dancing
• Swimming
• Golf (walk, don't use the cart!)
• Kickboxing
• TV fitness shows 

August: Eat Fruits and Vegetables

Fruits and vegetables contain phytochemicals and antioxidants to keep you healthy, young, and free of cancer. The goal is "five a day," but to lose weight, keep serving sizes in mind. Many whole fruits are two servings, like a large apple or a banana. "Eat both and you've already had four servings," warns Schmidt. Sugar snap peas and baby carrots are two good snacks. Bolognese sauce on spaghetti squash is a great pasta alternative, says Apovian. But beware of what you put on your produce. Hummus adds fat; a better alternative is low-fat dip or salad dressing. Peanut butter on apple slices tastes great, but adds 100 calories per spoonful.

September: Develop a Better Body Image

It's easy to lose motivation if you tell yourself you'll never reach your goal of becoming a supermodel. Realize that most women don't have the "perfect" body — you might have some diet-resistant trouble spots, but that's no reason to quit. Find ways to celebrate every lost pound and set your sights on being the best you can be. "Focus on exercise and improving performance and the body will follow," says Apovian. Adds Schmidt: "I always tell my clients it's about being healthy, not about being thin."

October: Break the Binge/Guilt/Binge Cycle

You're changing your lifestyle, so change your behaviors, too. Promise yourself no more binges, even when you fall off the wagon. Just because you ate a slice of cake doesn't mean you should follow it with slices two and three. One piece of cake is 500 calories, while a pound of fat is 3,500. You'd have to eat it every day for a week to gain a pound. Once won't derail all the work you've done, so don't beat yourself up — just get back on track, says Schmidt.

November: Get More Sleep to Lose Weight

"We all should sleep eight hours a night," stresses Apovian. Studies show that people who don't get enough rest eat more when they're awake. If you find yourself dragging in the afternoon, you might think, I'm tired, so I'll eat. "But you feel tired because you're dehydrated and need to drink more water," explains Schmidt. Speaking of fluids, if you sip a lot of coffee and caffeinated sodas throughout the day, you might have trouble sleeping at night — plus caffeine further dehydrates you, requiring you to drink even more water.

December: Practice Moderation During the Holidays

"Exercise at every opportunity," says Schmidt. "Try for all seven days a week because you'll be eating more calories." Her day-of-the-party strategy is to have your regular meals, with a light snack beforehand "to take the edge off so you don't arrive ravenous and ready to eat the furniture." Watch liquid calories, especially sweet drinks like eggnog, which are high in fat. Set a two-glass limit on wine or wine spritzers, and sip a seltzer in between. Remember, alcohol increases triglyceride levels and slows down your metabolism. Focus on enjoying other holiday activities, like caroling, decorating the tree, and dancing, says Apovian.

http://www.everydayhealth.com/diet-nutrition-pictures/12-must-keep-diet-and-nutrition-resolutions.aspx