Tips To Create Healthy Eating Goals

For many people, an important goal for the New Year is healthier eating. While the beginning of a new year is a great time to reflect on your health and set goals, it’s important to approach them with a focus on long-term wellbeing, rather than a temporary fix.

So what is the key to sustainable health improvements? Create specific, measurable and attainable goals that fit into your lifestyle.

Healthy eating goals can be specific to your needs, including:

Losing weight, especially if obese or at risk of obesity.
Lowering cholesterol levels.
Lowering blood pressure.
Reducing the risk for pre-diabetes and Type 2 diabetes.
Addressing nutritional deficiencies.
Getting back on track, typically after a holiday break.

“Talk to your primary care physician about setting goals for a well-balanced eating plan that can help you maintain a healthy weight. Making the right food choices can lower your risk for major health conditions like diabetes and heart disease.”

Elizabeth White-Fricker, DO, Catholic Health Primary Care Physician

“How do I get started with a healthy eating plan?

Keep in mind that a healthy eating plan is more than choosing the right foods. You want to ensure you have a well-balanced plan that includes exercising regularly, keeping your stress levels down and getting enough sleep. It is important to make changes that you can be consistent with over time.

Here are some tips to start your journey to healthier eating. Your primary care physician (PCP) may recommend you meet with a dietician to create a plan customized to your dietary needs and any pre-existing medical conditions.

Tip 1: Choose a mix of healthy foods.

Healthy options that will keep you full throughout the day include:

Proteins like beans, eggs and nuts
Fruits, vegetables, whole grains and fat-free or low-fat dairy
Lean meats, poultry and fish
Avoid highly processed foods and foods with added sugar, saturated and trans fats and high sodium

Tip 2: Eat the right portions and snack healthier.

A dietician can recommend your calorie needs based on factors like age, activity level and weight loss goals. Portion control helps you get the right amount of calories without feeling hungry and helps you not to overeat. Choose healthy snacks between meals like fruit, nuts, low-sugar yogurt, and hummus with fresh vegetables like carrots or cucumbers.

Tip 3: Prepare for shopping before you visit the grocery store.

Grocery shopping can help you stay on track and plan your meals ahead of time. Going to the store with a list of ingredients for the planned meals will reduce the likelihood of buying foods you do not need. Avoid going to the grocery store when stressed, tired, or hungry when you are more likely to buy unhealthy foods.

Tip 4: Avoid fad diets.

Fad diets are just that — a fad. These short-lived diet trends may seem tempting when glorified or advertised on social media and the internet, but they do not teach good habits for sustaining a healthy lifestyle. Often, the lost weight returns quickly, which causes frustration and increases the likelihood of returning to poor food choices. Instead, stick to well-balanced, nutritious meals that help you maintain a healthy weight long-term.

Tip 5: Pace yourself and give yourself credit.

Setting unrealistic goals can make it harder to stick to them. You do not have to see results overnight. Start with small, incremental changes. Remember, you have taken an important step toward living a healthier life. Give yourself credit!

Tip 6: Get enough sleep and exercise

Getting a good night’s sleep, exercising regularly, and reducing stress are all vital in helping you eat healthier, lose or maintain your weight, and sustain a healthy lifestyle.

Poor sleep is linked to weight gain, which in turn is linked to multiple diseases, including heart disease, diabetes, and depression. Exercise isn't just good for your physical health, it can also help to reduce stress and anxiety. Practicing mindfulness can also help you pay more attention to your body's hunger and fullness cues to prevent overeating.

Tip 7: Find a support system.

You may have friends or family who also want to make healthier eating and lifestyle choices. Supporting each other can help you reach your goals and offer encouragement when needed. Make plans to walk, exercise or go the gym together – often if you make a commitment to someone else – you will stick to your plan!

Tip 8: Check in with your doctor.

Keeping up with your annual exam is an essential part of your health care journey and an excellent opportunity to set healthy eating goals. Following up with your PCP will ensure you safely work toward those goals and address any concerns.

“You and your doctor are partners working toward good health for you today and into the future,” said Dr. White-Fricker. “Getting the right guidance for healthier eating and an overall healthier lifestyle can help you meet the needs of your unique goals.”