Nutrition Goals for 2011
Share/Save/Bookmark
by Belinda Roberts, Bsc-diet, PG Dip
2011 is upon us, and many of us have made our list of new years resolutions, varying from starting a new job, quitting smoking,  spending more time with your children, running the comrades marathon, getting fit etc.  The most popular of all New Year’s resolutions is, of course, to get into shape and try and eat a healthier diet.  And, for many people, this resolution starts out very well! Initially, it is full steam ahead and easy to cut out junk foods, reduce portion sizes, buy weight loss products and sweat it out at the gym.  However, over time enthusiasm and energy levels start to dwindle, goals get lost sight of and resignation finally sets in that it is simply impossible or too much effort to reach the desired weight.  

new-years-health-resolutionThis happens all too often because the goals we make are often unrealistic with not enough planning going into them.  You have to work at them everyday and remember that behavioural change doesn’t happen over night, it takes self discipline, motivation and a clear understanding of what you want to achieve.

To help you reach your nutrition goals for this year, try and use the SMART way.  This is an acronym that stands for:

Specific
You need your goals to be specific, so you can measure them and break them down into smaller steps to make them more achievable.  For example:   Instead of saying,” I am going to drink at least 8 glasses of water every day”, rather say”, I am going to drink 1 glass as soon as I wake up, another after breakfast, 1 glass mid morning, 2 glasses at lunch, 2 glasses mid afternoon and one glass after dinner.
smart-goals3Measurable
Measure your actions to see if you are attaining the goal.   Perhaps record the number of glasses you are drinking everyday for one week and see whether you are meeting your goal.  Or if you are trying to lose weight, then record all the meals you are eating in the week, and review the food records to see if you have followed the guidelines you set for yourself.
Achievable
Don’t make your goal too hard to reach.  Instead of saying I am going to lose 25 kg, rather divide your goal into many smaller achievable goals such as losing 0.5 to 1 kg a week.
Realistic
Plan only what you can actually do.  If for example, you are not a person who loves to eat fruit and wants to try include more in their diet, don’t say,” I am going to eat 3 fruit everyday”, rather say, “ I am going to start by eating 1 fruit everyday and drink freshly squeezed fruit juice, and then work my way up”,
Time bound
Decide on a time period to have completed or achieve your goals, such as one week or one month.  This will help you stay focused.

So if you haven’t made any nutritional goals for 2011 yet, then there is no time like the present.  If like many of us, you can’t decide what to do, or you don’t have the time to do any planning, then here are a couple of goals which you can try, if you are not already following them.  You can make them weekly or monthly goals depending on your preference.

1. Include more variety in your diet.  For example instead of having rice, bread, potatoes and pasta as your source of carbohydrate every week, why not try different starches such as quinoa, cous cous or millet.  The same goes for vegetables and meat.  Try something new and be adventurous.saladadv
2. Have balanced meals.  Always ensure that you have a protein, starch and vegetable/salad on your plate and the latter being the largest portion.  This will help you control your weight, and ensure you are getting all your required nutrients.
3. Reduce your caffeine intake, especially from drinks containing high amounts, such as red bull, coke or coffee.  Caffeine dehydrates you and depletes your body of important nutrients so rather drink something nutritious such as herbal tea.
4. Drink at least 8 glasses of water every day.  This is important to help flush out the toxins in your body.
5. Have one to two vegetarian meals a week.  This will help you shed that excess weight. 
6. Have your 5 a day.  Make sure you are having at least 3 vegetables and two fruit, or vice versa, every day.  A daily intake of these foods is essential for the prevention of lifestyle diseases such as hypertension, cancer and heart disease.
7. Reduce the intake of sugar and food and drinks containing sugar.  Replace these with healthier options such as freshly squeezed fruit / vegetable juices, xylitol (healthy sugar replacement), dark chocolate (70% cocoa or more), cacao nibs and healthy muesli bars.
8. Eat more low fat meats / protein, such as beans / lentils, fish and chicken.  This will help lower your cholesterol, and help you lose weight if you use a low fat preparation method.
9. Reduce your alcohol intake.  Alcohol is a toxin to your liver and is very calorie dense so cutting down will be hugely advantageous for your health.
10. Eat slowly.  Eating too quickly results in indigestion and consuming more than we need.  Try to slow down and chew your food well.  Sitting at a table without any distractions such as television usually helps with this.
lovehealth11. If you are wanting to shed a few kilos or even maintain your weight, go onto the website, myfitnesspal.com.  This site helps you calculate your energy requirements to achieve your desired weight.  Each day you record your daily intake of food and drinks and it calculates how many calories you have consumed and then compares it with your requirements.
12. Enjoy your food.  If you enjoy something you will stick with it, so learn to enjoy your healthy changes in your diet, you might be pleasantly surprised at what you discover.

For more information or to book a nutritional consult contact Registered Dietician Belinda Roberts on 079 489 3428 or email belinda@dietballito.co.za