Nutrition Nerd: Getting Back on Track in 2012

Raise your hand if you over indulged on treats, drinks, or food in general a bit too much during the holiday season. If your hand is up, this post is for you. If your hand is down, congratulations on maintaining your nutritional composure during a difficult season! Even if you are in that camp, this post may still be relevant for you. Here I provide 5 easy ways to help improve general nutrition habits for those who may have fallen off track and for those who didn’t but are still looking to improve their nutrition habits in the new year.

1. Start Your Day with Veggies: Boost your intake by incorporating a serving of vegetables to popular breakfast dishes.

• Add 1/4 – 1/2 cup of pureed pumpkin and a dash of cinnamon and nutmeg to your morning oatmeal
• Add salsa, spinach, mushrooms, onions, and/or bell peppers to eggs and omelets.
• Add grated zucchini and carrots to your pancake batter.
• Eating on the go? Grab a V8 100%  vegetable juice for the commute.

2. Brush and Floss Immediately After Dinner: Late night snacking can completely negate the best dieting effort or nutritional regimen. If you are prone to the “midnight munchies”, try brushing and flossing your teeth shortly after dinner. This will deter you from going back for more food.

3. Take a Vacation From Meat At Least 1 Day a Week: Nutrition experts agree that the average American consumes more animal-based protein than is necesary. You can reduce your intake of saturated fat and further improve your heart health by choosing at least one day a week to eat plant-based foods only. Tasty and satisfying meatless recipes can easily be found on the Internet, so try some out!

4. Ditch the Candy Bowl and Left Over Treats: Do you have a candy dish on your office desk for clients and coworkers? According to the National Confectioner’s Society, more than 40% of adults raid their own candy bowls. If you find yourself reaching for the goods, the solution is simple: if you struggle with resisting temptation, get rid of the bowl. Similarly, if you still have holiday goodies floating around your home, trash them, NOW! Chances are you have had enough the past few weeks. Clearing your home of these is a great way to get back to your normal eating habits.

5. Stock Basic Food Items at Work: Are you too rushed to eat breakfast at home or prepare lunches ahead of time? Keep a supply of healthy food at the office. Some great staples include: breakfast cereal, oatmeal, whole wheat pita, lean lunch meats, hummus, peanut butter, carrots and celery.

Which group did you fall in to this holiday season, the over indulgers or the temptation resisters? What are your strategies for getting back on the nutritional track now that the new year is here? What nutrition-related resolutions or goals have you set for yourself in 2012? How do you plan on measuring your progress?

-Tanya