Happy New Year! Have you thought about your New Year’s resolutions yet? At Dairy Council of California, we have tools and tips to start the new year off with your health in mind. Below are some nutrition and physical activity ideas to help you get started making 2023 the best year ever.

Tips:

1. Model MyPlate¹: Have you ever wondered what to eat for a meal? USDA’s MyPlate is a great nutrition tool to help build healthy daily eating patterns that include all five food groups: dairy, vegetables, fruits, grains and protein.² Dietary guidance has identified food matrixes, which help explain why highly processed foods, that try to mimic the nutrient content of whole or minimally processed foods, do not have the same positive impact on health.³ Incorporating whole and minimally processed foods from the food groups in snacks and meals contributes to a nutritious dietary pattern. Be adventurous and try different foods in each of the food groups to obtain a variety of nutrients while focusing on quality and whole foods.
   
   
2. Begin with breakfast: Mornings can be crazy busy when getting ready for work and getting kids ready for school, but that makes starting the day with an energy-boosting breakfast even more important. If time is limited, you can keep it simple with some of these ideas:
   
        a. Yogurt mixed with crunchy almonds and sweet berries
        b. Oatmeal made with nutrient-dense milk, chia seeds and chewy raisins
        c. Cottage cheese on top of toast with a side of fresh fruit
        d. Leftovers from last night’s dinner for breakfast!
   
   
3. Eat mindfully: When life is busy, sitting down and enjoying a meal seems like a challenge. But eating mindfully, or being aware of the cues of hunger and satiety, can help you take the time to enjoy your food, pay attention to your body and support healthy eating. To eat mindfully, use all of your senses when eating, eat slowly and be aware of portion sizes.
   
   
4. Maintain a healthy gut: Maintaining a healthy gut has been a popular topic recently. Why? A healthy gut can help support a healthy immune system and may benefit mental health.⁴ In your diet, include fermented foods like kefir, kimchi and yogurt that are rich in probiotics, which can help support a healthy gut.⁴
   
   
5. Be active: With an ever-increasing virtual world, getting up and moving can be more difficult. For adults, it is recommended to get 150–300 minutes every week of moderate-intensity physical activity like walking briskly and to participate in muscle-strengthening activities at least two times per week.⁵ Here are some tips:
   

a. Set an alarm: If you work from home, try setting an alarm on your phone to remind you to take walking breaks or lift some weights.
b. Exercise with others: Join a dance class, a gym or a sports team that can help you to stay motivated and accountable.
c. Be active as a family: Go to a park to play kickball, have a dance party at home or take a walk together around the neighborhood or at the beach.

Additionally, try making New Year’s resolutions as a whole family! Dairy Council of California has a Wellness Prescription Pad available to download at no cost that can help give you more ideas such as eating together as a family more often. You can attach it to your refrigerator to remind you daily of your goal. 

Finally, stay tuned for the new and exciting Let’s Eat Healthy Together broadcast series. As part of the Let’s Eat Healthy Initiative to elevate the health of children and families through the pursuit of lifelong healthy eating habits, Dairy Council of California has partnered with the Los Angeles Unified School District, KLCS Public Media PBS and food educator Chef Monti Carlo to create 12 nutrition education episodes airing weekly on KLCS-TV starting January 2023. Join Chef Monti and Dairy Council of California on a nutrition adventure that explores many of the topics above as well as agriculture and cooking. Get ready to learn with your family and be inspired to eat healthy together! 

References

1. MyPlate | U.S. Department of Agriculture
2. Healthy Eating Patterns
   
3. Nutrition Trends: Spring 2022 (HealthyEating.org)
   
4. How to Improve Gut Health (HealthyEating.org)
   
5. Dietary Guidelines for Americans, 2020–2025