Where are you on your New Year's resolutions? Let's pause and check

As we have moved into the third month of 2024, it is a good time to review the goals that were set before the start of the new year. Your goals may have involved spending quality time with loved ones, pursuing career milestones, or fostering personal growth, but one thing we urge you not to forget is a healthy lifestyle. There are simple ways to incorporate some healthy, sustainable habits into your daily routine, and small, consistent changes can produce noticeable results. It's never too late to start developing good habits and Sheryl Salis, Registered Dietitian and Founder of Nurture Health Solutions, Saffola Nutrition Partner, shares four healthy steps from Roz Ka that you can take for a healthier lifestyle.

1. Savor the benefits of a balanced dietExplore the practice of portion control: Start by eating the right amount of food at each meal, marking the beginning of your post-holiday detox. This not only helps with detoxification, but also ensures that you receive essential nutrients without overeating. Start by using smaller plates. Opt for a 9-inch plate instead of a 12-inch one. Allocate 50% of your plate to non-starchy vegetables, such as leafy greens, carrots, cauliflower and eggplant, mushrooms and sand. Reserve 25% for rice, chapati or millet and the remaining 25% for proteins like egg, chicken, dal or curd. Focusing on thoughtful portions can transform your relationship with food, maintain caloric intake, and help the body regulate hunger and satiety effectively.
2. Infuse harmony of good fats and lean proteinsGood fats and lean proteins can enhance your meals with their many health benefits. Good fats play a vital role in maintaining cholesterol and blood sugar levels, while increasing protein absorption. Foods rich in omega-3s, such as fatty fish, avocado, flax seeds, walnuts, and chia seeds, provide a healthy dose of good fats. It is a good option to opt for blended oils that offer a balanced ratio of MUFA and PUFA, as they contribute to good heart health by reducing bad cholesterol. To help control oil usage, measure it with a teaspoon or use a silicone brush to grease the pan.

   Lean proteins provide essential nutrients such as iron, zinc, B12, vitamins and minerals. They not only support muscle development but also promote a higher metabolism. Egg whites, yogurt, low-fat dairy, soy, peas, and lentils are some examples of lean proteins. Incorporating them into your daily meals will not only give you energy but will also help improve the health of your skin and hair.

3. Reduce salt and added sugar.Controlling your salt and added sugar intake can be easily incorporated without compromising cravings. While salt or sodium is essential for maintaining fluid levels, excessive consumption can lead to health problems. Salt is naturally present in foods such as milk, celery, and beets, but is often added to enhance flavor or preserve perishable products. A quick change can be made by reducing your consumption of foods such as bread and crackers and limiting daily salt to one teaspoon. This change can reduce swelling and swelling.

   Similarly, reducing your consumption of added sugars helps prevent future health problems. Unlike natural sugars, added sugars are sweeteners that are added to foods or drinks. Products such as cookies, salad dressings, sauces, and flavored yogurts contain hidden or added sugars. Check labels for them. These simple steps can lead you to a healthier, more vibrant life this year.

4. Eat a variety of fruits, vegetables, and whole grains.Maintain a healthy lifestyle and nutritious diet. Fill your year with the goodness of plants (fruits, vegetables and whole grains) to enjoy a tastier and healthier life. Go green with salads or make colorful stir-fries instead of fried snacks. Introduce seasonal fruits and vegetables for a variety of essential vitamins and nutrients. Let your plate be a palette of health and flavor.

   Explore the world of whole grains like oats, whole wheat, daliya and more for a healthy breakfast. They not only keep you satiated but also prevent the feeling of hunger. Full of fiber, vitamins and essential minerals, whole grains help reduce cholesterol levels and balance blood pressure. In addition, they promote digestive health, thanks to their fiber content.

In conclusion, the saying “the morning shows the day” rings true. As you begin this new year with hopes, plans and aspirations, the journey towards a healthier lifestyle begins on the same note. The key is how you choose to incorporate these simple steps into your daily routine and turn them into habits for months to come. It's a small step, but it sets the tone for a healthier, fuller life.