Diet resolutions for a nutritious new year

This year, forget fads that will set you up for broken resolutions. Instead, resolve to make changes to your eating habits based on sound science. Here are some simple strategies that should make you feel good today and help maintain your health for tomorrow. Try one idea at a time. After a few weeks, start on the next one. By year's end, you'll be an enlightened eater without giving it second thought.

Track it
If your eating habits are in need of a major overhaul, write down what you eat. It's a simple way to help you think about your diet. Make this easy by buying an agenda or note pad to keep in your purse.

Eat three meals a day
Going too long without eating is a recipe for overeating, so think about where your next meal is coming from and keep healthy snacks on hand. There are benefits beyond staying trim: in a recent study published in the American Journal of Clinical Nutrition, researchers assessed the effect of two meal patterns on healthy, normal-weight adults -- one meal a day versus three meals per day. Both patterns had the same nutrient content, but eating one meal a day was linked to higher blood pressure and artery-clogging LDL-cholesterol readings.

Downsize your portions
A steak-house-size piece of meat is enough to feed a family of four. A fat-free muffin with a large specialty coffee drink contains approximately enough calories to fuel an entire day. At home, steer clear of portion distortion by using smaller plates. Try The Diet Plate, a Canadian offering that's a super aid in the battle of large servings. These earthenware plates and cereal bowls have portion sizes of various foods marked on them, so it's easy to dole out appropriate servings.

Trade white bread for whole grains
Try a variety of fibre- and nutrient-rich whole grains including barley, quinoa, brown rice and whole wheat couscous. The new dietary guidance from Health Canada, Eating Well with Canada's Food Guide, advises, "Make at least half of your grain products whole grain each day." Don't judge a product by its name -- some packaging can be misleading. Check the ingredient list for the word whole. Try one new whole grain product every other week by seeking out delicious breads at the bakery, and make whole grain choices when you buy pasta, rice, crackers and more.

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Plan to add colour
Go for produce in a variety of colours, and consume an assortment of phytochemicals -- disease-fighting compounds from plant sources. For instance, lutein, the yellow pigment, in avocados and leafy greens protects the eyes, while the purple pigments in blueberries, called anthocyanins and proanthocyanidins, defend against cognitive decline. Research from the University of California shows that blueberries and other fruits, such as strawberries, also have anticancer action because they promote cancer cell death.

Make multiple meals
It's often figuring out what to eat that's time consuming. Consider making up a menu with foods for more than one dish. Cook extra chicken for dinner and have the leftovers in a salad or sandwich the next day. Prepare extra whole wheat pasta for dinner and whip the surplus into a yummy pasta salad for another meal. Or steam double the veggies and pour some light dressing on half for a marinated salad for tomorrow's dinner. Speed up food prep with a lettuce spinner. I also like the Jamie Oliver Flavour Shaker for making flavourful rubs, marinades and dressings.

Add a dash of flavour
Swap your table salt with spices and herbs and you'll do more than liven up your cuisine. Research at the University of Texas analyzed turmeric's components and suggested that it should be used to spice up immune system function. Basil, thyme, garlic and other spices contain an assortment of disease-fighting substances including antioxidants. Excess sodium, meanwhile, is linked to high blood pressure and can promote calcium loss from bones.

Right-size supplements
Keep on top of your vitamins by learning about them. While too much of some nutrients can be potentially harmful, a shortfall can also compromise health.

Measure for measure
Forget the obsession with the scale. It's where fat's at that's harmful to your health. Abdominal weight is linked to high blood pressure, diabetes, heart disease and certain cancers. Get a measuring tape and check your girth once a month. If your waist measures more than 88 centimetres/34˙ inches (just below the belly button), then it's time to institute a waist management program. Limit weight loss to no more than one pound a week to avoid regaining lost weight.

If you're aiming to shed pounds this year, check out a dietitian's weight loss secrets -- Rosie has the healthiest, most effective advice.

Rosie Schwartz, RD, is a Toronto-based consulting dietitian.

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