Food and new year resolutions – what’s the connection?

Food and new year resolutions – what’s the connection?

Setting a new year resolution is a great year-end activity for most people. It is important to pause and reflect at the year gone by. Look back and think about what went well. Look carefully at things that did not go well or goals that you were not able to achieve. What were the reasons for your not being able to achieve them? What goals need a higher priority in the coming year?

A new year signifies a fresh start for most people and many of us use this opportunity to set fresh goals for ourselves. Apart from career and financial goals, most of us have at least one goal related to good health, losing weight, a healthier lifestyle, or an exercise routine. However, most resolutions revolving around health and wellness get deprioritized or become unsustainable within a few weeks of the new year starting. People end up making the same or similar resolutions every year when it comes to health, fitness, and wellness.

It is important to be aware and mindful about choices that you make daily to ensure that you successfully achieve your goals. Action keeping the following points in mind:

• Don’t be too ambitious: Start with small, doable steps. Simple changes that don’t require too much of an effort.
• Be specific and actionable: Simple ideas like walking for at least 20 minutes a day, cutting out some unhealthy food and eating more fruits and vegetables and making healthy choices in supermarket are simple and actionable steps.
• Take inventory and write down things: Measuring and keeping track of how you are doing is helpful and will help you make corrections and move closer to your goals.
• Identify obstacles: From stocking the wrong kind of food in your fridge to procrastinating on exercise, there are various obstacles that you can identify and eliminate.

It is important to examine your food choices and emphasize on mindful eating habits to impact your overall well-being. Let us look at some simple steps that you can follow:

1. Eat more whole foods

Processed foods are the villains that creep into your diet and ruin the party for everyone. Ensure that you include more whole foods like fresh vegetables, fruits, nuts, seeds, whole grains, and fish in your diet. Refined and processed food will spike blood sugar levels, increase the risk of heart disease and your body weight. Start by munching on healthy fruits and nuts and adding one veggie portion in every meal that you eat.

2. Cut back on sweetened beverages

Sugary drinks are linked to obesity, insulin resistance, heart disease, cavities, and fatty liver. These are a complete no-no for both children and adults. Minimize your intake of sugary drinks and opt for water and eating more healthy foods instead.

3. Limit screen time and junk food

Most of us end up eating junk food when watching our favourite TV show or movie. Ensure that you have eaten well before you start watching something so that you do not end up munching on junk. The other option is stock healthy options so that you make healthy choices when pulling something out of your cupboard or fridge.

4. Rely less on convenience foods

Convenience foods are just that: convenient to save time. They are mostly unhealthy and can have detrimental effects on your health. Packages chips, cookies, frozen dinners, and fast food and easy and tasty but are poor in quality for your health. Avoid them at all costs.

5. Cook your own meals

When you cook your own meals, you know what you have out into your food. It is always healthier to eat what you have cooked since the food is fresh. Ensure that you cut down on fats and add more fresh produce like fruits and vegetables to your diet. Look up new recipes and try newer cuisines to make the whole process exciting. Cooking is a very meditative and therapeutic process that will help you understand what goes into your body.

6. Cut back on alcohol

Having alcohol to celebrate occasions and including it once in a way will not ruin your diet or health. However, what is harmful is when you consume it too frequently. You could opt to drink only in the weekend or even limit the quantity that you drink. If you like to drink something often, think of healthier options like a non-alcoholic drink: a sparkling water or even a kombucha.

7. Invest in good kitchen gadgets

You could invest in good kitchen gadgets that support your journey into a healthier lifestyle. For instance, look up on steamers so that you can steam your vegetables instead of frying them. Look up air fryers and interesting recipes that can make your food tasty and healthy. There are also good soup makers that will help you make soups. These gadgets will aid you with better cooking and a quicker way of doing things. A griller can also be very useful.

8. Grow your own food

It can be very exciting to grow your own food. It is a great activity for both children and adults. You could grow your own basil, coriander, micro greens, and salad leaves even on just a window sill. Look up various ways in which you can grow your own produce. If you have space in a garden, that’s even better and peppers, tomatoes and brinjals are all very easy to grow.

9. Be mindful and eat smaller meals

Mindful eating a technique and you must practice it with full attention. You must be intensely aware of the smell, sight, and taste of the food that you are eating. Eat slowly and remove distractions like screens and phones when you eat. Pay attention to your hunger cues and ask yourself if you are eating out of boredom or habit. Are you really hungry? Engage with your senses and notice the colours, textures, flavours, and smells on your plate. Ask yourself, ‘How do I feel after eating this? Do I feel satisfied and energised, or tired and bloated?’

It is also important to eat smaller meals and not skip any meals. Have you noticed that when you are hungry, you end up eating anything in plain sight? When you eat smaller meals, and on time, you will find that you are able to be in control of what you eat and be mindful. Keep a healthy snack bar or a fruit handy so that you can eat that if you are delayed eating a meal.

10. Experiment with new ingredients

A small dash of fresh basil or mint can enhance a salad. Find new ways to make your food more interesting. For instance, if you are prone to using lemon in a dish, experiment with tamarind instead. Look for spices in the supermarket that you can add to your food. A spice shaker can enhance a stir-fry or a dash of chilli flakes can enhance a vegetable. Replace potatoes with raw banana for instance or gram flour (besan) instead of maida. Replace paneer with tofu and try a tofu palak paneer!

Summary

Diets are a fad. It is important not to go to extremes and take actionable steps and act in moderation. Simple, easy steps can help you achieve your goals towards health, fitness, and wellness in the new year. Resolutions are not meant only for the first few months but must aid a new way of living. You must be more aware of your eating and develop a new relationship with your food. This will help you take better care of your body and improve your health in the coming year.