Feeling that “new year, new you” energy? Or have you already hit the “I can’t climb this mountain“ wall? No matter where you are on your self-improvement journey, a good place to start is with your diet and exercise routine.

Maybe you’re at your ideal weight and have the incredible physique that you want. If so - Congratulations, you 1-Percenter! But if you’re like most of us, you have some area that needs a little work whether it’s diet or fitness, and you’re looking for the best way to achieve your goals with the least amount of pain.

What you eat matters, and if you’re like many Americans, the food you eat may not necessarily be your friend.

Several diet-related health disorders are prevalent among Americans. Some primary ones include:

OBESITY

A significant number of Americans struggle with their weight, which is linked to an increased risk of health issues such as heart disease, diabetes, and certain types of cancer.

CARDIOVASCULAR DISEASE

Poor dietary habits can contribute to conditions such as high blood pressure, high cholesterol, and atherosclerosis, all of which are risk factors for heart disease and stroke.

TYPE 2 DIABETES

Unhealthy eating habits and excessive consumption of sugary and processed foods can contribute to the development of type 2 diabetes, a condition characterized by high blood sugar levels.

METABOLIC SYNDROME

This cluster of conditions, including high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels, can significantly increase the risk of heart disease, stroke, and type 2 diabetes.

EATING DISORDERS

Disorders such as binge eating disorder, anorexia nervosa, and bulimia nervosa can have serious physical and emotional effects, and they are often influenced by diet and eating habits.

Addressing these concerns often involves adopting healthier dietary patterns — replacing greasy, fatty processed meals with whole, unprocessed foods, and reducing added sugars, unhealthy fats, and excessive sodium.

It may also mean counting calories to lose weight. For the average woman 2000 calories a day is the caloric intake needed to maintain with your weight. The average man is at about 2500 calories. so if you’re punching way above your recommended caloric intake and you need to have a calorie deficit to meet your weight goals, you need to find better eating habits.

There are a zillion diets out there, but which diet is best for you? It depends. There isn't a one-size-fits-all answer to your "best" diet — it depends on your individual health goals, preferences, and any specific dietary needs you may have. That’s why it’s important to consult with a healthcare professional or a registered dietitian for personalized guidance and support.

That being said, you can’t go wrong with a balanced diet — that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. This is often referred to as a Mediterranean-style diet. Another dietary basic - limit your processed foods, refined sugars, and excessive sodium and saturated fats, which is part of the DASH diet guidelines.

The DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet share some similarities, as both emphasize consuming plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. However, there are some differences in their specific recommended foods and aims.

The DASH diet was specifically designed to help lower blood pressure, so it focuses on limiting sodium intake and increasing consumption of foods rich in potassium, magnesium, and calcium. It also encourages reducing red meat, sweets, and sugary beverages.

On the other hand, the Mediterranean diet is inspired by the traditional eating patterns of countries bordering the Mediterranean Sea. It prioritizes unsaturated fats, such as those found in olive oil and nuts, and moderate consumption of fish, poultry, and dairy. Red meat and sweets are limited, and there's an emphasis on enjoying meals with family and friends. And what I like best is it includes red wine as part of the diet. Yep, works for me!

Both diets are known to have positive health benefits. So if you’re living off fast food and DoorDash deliveries, this year may be a good time to reintroduce yourself to your kitchen. You can have Healthier meals at lower costs, which can really help your budget.

Eating better doesn’t have to be boring. You can incorporate a variety of delicious vegetables into your meals. You can try dishes like stir-fries, salads, roasted vegetables, and vegetable-based soups. You can also explore plant-based protein sources such as beans, lentils, quinoa, and tofu to help you feel satisfied. Experimenting with different herbs, spices, and sauces can also add flavor and variety to your meals. Just be sure to consider your individual health goals and any specific dietary needs when choosing a diet that's right for you.

SO WHAT DO I EAT?!

Now, I’m not going to tell you what NOT to eat, but if you’re still scratching your head trying to figure out what you should be having for your daily meals, Hopefully these ideas will help:

Breakfast

For a healthy, low-calorie breakfast, I would recommend foods that are high in nutrients and low in added sugars and unhealthy fats. Some great options include oatmeal topped with fresh fruit, Greek yogurt with a sprinkle of nuts or seeds, whole grain toast with avocado, or a smoothie made with leafy greens, fruit, and a source of protein like plain Greek yogurt or protein powder. These options provide a good balance of carbohydrates, protein, and healthy fats to keep you feeling energized throughout the morning.

Balance your festive eating with healthy snacks and exercise. Veggies and other high fiber snacks -- coupled with a little time on the treadmill or the weight room --will help you manage your weight and keep your energy level up during the busiest time of the year.

One thing that WON’T work is switching to a different type of diet. Overeating is overeating ... suddenly going vegan won’t guarantee maintaining lower weight. (not that there’s anything wrong with vegan!)

Lunch

For a healthy, low-calorie lunch, you'll want a meal that provides a good balance of nutrients to keep you satisfied and energized for the rest of the day. Some options include a large salad with plenty of colorful vegetables and a lean protein source like grilled chicken or tofu, a veggie-packed wrap with hummus and whole grain tortilla, a quinoa or brown rice bowl with roasted vegetables and a source of lean protein, or a broth-based soup loaded with vegetables and some whole grain on the side. These options offer a good mix of fiber, protein, and healthy fats while keeping the calorie count in check.

Dinner

For a healthy, low-calorie dinner, you might want to consider a few options:

• Grilled chicken or fish with a side of steamed vegetables

• A large salad with mixed greens, assorted veggies, and a lean protein such as grilled shrimp or tofu

• Stir-fried vegetables with lean protein such as tofu or a small portion of lean meat

And also remember to consult with a nutritionist or registered dietitian or other healthcare professional before making any significant changes to your diet.

There’s no time like today to get serious about your nutrition. Make 2024 your healthiest, most delicious dining year ever! Remember, food CAN be your friend.

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