5 tips if your New Years Resolution is weight loss, healthy eating

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ROANOKE (WSLS 10) - Two out of 3 Americans will make a New Years resolution for 2016 and most will be about eating better or getting more exercise. Don Mankie, a registered dietitian from Carilion Clinic shared the following tips and a healthy grocery list to get us started.

Healthy Heart Food Guide

1. Search for a healthy role model partner.

  • Eating and exercising with a partner will give you that extra push.
  • Look for some other person who is practicing the same health behaviors.
  • Communicate and ask for participation and support from friends and family.
  • Beware of TOXIC relationships and environments. Beware of trigger foods.


Eat More, Weigh Less

  • Add in fruits and vegetables throughout the day. Set a goal of 5-7 per day.
  • Plan meals in advance and keep high volume, low calorie foods on hand.
  • Plan contingencies to deal with interruptions.
  • Create a game plan that states clear & realistic goals. Any level of planning will work.
  • Start with small goals. Establish new, anchor behaviors.
  • Recruit a professional for an objective "partner." A Registered Dietitian (RD)

         3. Portions and meals      

  • Measure portions of calorie dense foods.
  • Nutrition label education: portions, number of servings, calories, protein and fiber (veg./fruits).
  • Reduce the amount of foods that have labels, ie processed foods.
  • Space meals out about every 3 hours to prevent getting over hungry.

         4. Monitor Success Behaviors

  • Maintain some form of records that emphasize healthy behaviors.
  • Find a food and exercise that fits your lifestyle.
  • Evaluate patterns. Focus on additive healthy behaviors.
  • What I can do and how vs "I can't eat that," or "Will I make this change?"
  • Pay attention to your mood. Are you stressed, hungry or bored? (HALT)

         5. Trick your brain

  • Eat your calories, don't drink them
  • The brain needs 20 minutes to receive the signal that you have had enough
  • Solid foods are more filling and take longer to consume than liquids. Vegetables and fruits.
  • A broth based soup is an excellent first course because it takes time to eat & decreases appetite.

Healthy Shopping Guide

Exercise consistently. Check with your physician before beginning.

  • Find exercise you enjoy and really miss when you can't do it.
  • Begin with the easiest form of activity
  • Schedule exercise like a work or doctor appointment