You’re thinking, “Oh no, not another New Year’s resolutions story.” But wait. This one is very different. It actually tastes good.
Everybody’s making resolutions for 2013, and No. 1 is to lose weight, according to the “Journal of Clinical Psychology.” These resolutions begin with good intent but are forgotten after about one month.
Only 1 in 10 of you over age 50 achieve a resolution in a year.
With this in mind, we offer our good-eating resolutions. They should become permanent as all improve flavors and boost the health of your favorite recipes. Sound doable? Try these:
1. I COMMIT TO BREAKFAST
Resolve to make a new approach to what long has been identified as our most important meal. Forget the doughnuts or the deep-fried foods at the take-out window. Make time for a sit-down, real-meal breakfast encompassing three food groups.
You’ll immediately notice more energy to attack your day and guess what? There’s plenty of research indicating a balanced breakfast keeps off weight (from snacking), more so even than for those skipping the meal.
Try for a serving of lean protein to perk up muscles, carbohydrates for quick energy and healthy fats to control your hunger pangs.
A good breakfast may cost you a few minutes of sleep, but it’s worth it by boosting your energy.
2. I RESOLVE TO GO GREEN
Mayonnaise is critical to many salads but so fattening. Try mashing or blending a ripe avocado instead. It makes an excellent binding agent and adds a subtle, somewhat nutty flavor to everything it touches.
The best avocados are slightly soft to the touch. Harder ones can be ripened on a window sill. Keep an eye out for good deals in the stores as California avocado prices drop during harvest periods.
Remember: Avocados are more than guacamole. Substitute for mayonnaise in tuna, potato and waldorf salads and as a sandwich spread.
3. I RESOLVE TO BE BERRY GOOD
Keep bags of berries handy in your freezer to roll out as a quick dessert or simply a chilly treat. It seems new health benefits are constantly discovered for strawberries, black, red and blueberries and raspberries. Adding them regularly can be a great benefit.
They are naturally sweet and offer a boost to the immune system plus are one of nature’s richest sources of antioxidants. But it’s their sweet, candy-like flavor at low calories that will keep you coming back, even as a quick snack.
Big plus: They freeze for months without degrading flavor.
4. I RESOLVE TO DRINK MORE WATER
Compared to soft drinks, water is a godsend of health, and you cannot beat the price.
Although pure water is not labeled a “nutrient,” it is critically important to our heath. Our bodies are 75 percent water and need regular additions to function.
Having water handy satisfies your thirst without the chemicals of soda pop. It’s easy to make your own with a filtration pitcher. You’ll get water similar in taste to the filtered water in plastic bottles at a fraction of the cost.
5. I WILL LET RICE BE RICE
Brown and wild rice are rice in its natural state. They are far from the highly processed white rice with its nutrients milled away. They can substitute in any recipe calling for white rice.
Granted, cooking times are longer, but the payoff is rice with bite. The health benefits are well known: much more fiber, protein and essential nutrients. Next time you stuff a bird, use natural rice and mushrooms. Making meatballs or meat loaf? Rice will keep them together. Sub brown rice for pasta in soups.
Wild rice is expensive, but you can cut its cost by mixing it with brown rice.
6. I WILL FIND MY BEAT IN WHEAT
Resolve to make or buy whole-wheat foods instead of those made with white flour. All-purpose flour suffers from the same fate as white rice — the fiber and some nutrients of the wheat are milled off.
Look for products that have made the switch including pastas, cereals, breads and crackers. If you bake, dilute the called-for white flour 50-50 with whole wheat. This works for breads and pastries.
7. I WILL BE A BONE BUILDER
Resolve to boost your body’s calcium level to keep bones growing strong and reduce the chances of breaking them.
The “Journal of Nutrition” laments that most Americans no longer are consuming enough calcium to maintain healthy bones. This is often due to the decline of milk drinking at earlier ages but is present in adults, too.
Good calcium sources are low-fat cottage cheese, dark-green leafy vegetables, canned salmon, low-fat milk, soy products and fortified fruit juices. Note that natural sources of calcium are more effective than chemical ones.
Use powdered milk for a calcium boost in soups, sauces and baked goods.
8. I WILL EAT MORE TACOS
Tacos? Really. We’re accustomed to them stuffed with meat and cheese, but really great tacos are made with healthful fish and vegetarian salads.
An excellent one is simple shredded lettuce, diced tomatoes, a little onion, chopped cilantro, feta or got cheese, lime and a dollop of salsa. It’s so healthy, plan on two or three per person.
As Mexican restaurants take hold, we should be enjoying more of these, but they may be easily recreated at home for a meatless meal your family will love.
9. I WILL ADD COLOR TO MEALS
It’s easy to judge the healthfulness of your meals. If they are basically black and white they are meat and potatoes. Adding color nearly always means adding fruits and vegetables.
Try this test on your own diet. Color looks good, tastes good, perks up appetites and improves health in many ways. Don’t miss it with every meal.
10. I RESOLVE TO BE RESOLUTE
Never forget: The first rule of all resolution lists is to obey resolutions.