Eat healthier in the New Year

An Apple A DayIs your New Year’s resolution to eat healthier? If so, avoid fad diets or strict rules because they won’t help you reach your long-term goals. Instead, try these sensible steps from to change your diet permanently.

Fill the plate with colorful vegetables. Bright-colored and dark green leafy vegetables are loaded with vitamins and antioxidants. They are low in calories and high in fiber, which makes them very filling. You will be less likely to binge on high-fat or processed foods if you fill your stomach with veggies.
Snack on fruits. Grab fruit, fresh or dried, instead of junk food when you feel like snacking. Fruits also are high in antioxidants and fiber and low in calories.

Avoid processed meat. Choose high quality protein rather than sodium-loaded processed ham sandwiches. High quality protein sources include fish, chicken, turkey, beef, eggs, nuts and dairy.

Eat whole grains. It is recommended for adults to eat three servings of whole grains a day. A good way to do this is by replacing refined-grain products with whole grain. As an example, eat popcorn instead of potato chips, or use whole-grain bread instead of white bread for sandwiches.

Stay away from highly processed foods. Dietitian Gloria Tsang believes highly processed foods are the real cause of obesity. She said frozen fish sticks have 12 times more fat than a natural fish fillet and chicken nuggets have four times more fat than chicken tenders. Fill up on wholesome, natural foods instead.

Additional healthy food options and other tips to encourage your children to eat healthy are found at

Send us your health and nutrition questions, and our team of dietitians will answer them in an upcoming blog. Check here each month for more tips and answers to your questions.

About Baptist Health Paducah

Baptist Health Paducah is a regional medical and referral center, serving about 200,000 patients a year from four states. With more than 1,800 employees and 200 physicians, it offers a full range of services, including cardiac and cancer care, diagnostic imaging, women’s and children’s services, surgery, emergency treatment, rehabilitation and more. Since its humble beginning in 1953, Baptist Health Paducah has grown from 117 beds to 349 beds on a campus covering eight square blocks.
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