It’s a new year, so you probably won’t be too surprised when some of your friends, family or coworkers start talking about their resolutions for weight loss.
Diets and weight loss programs tend to gain traction in January and then lose steam in February and March. Weight-oriented goals may stem from old habits normalized by a culture that values thinness and quick fixes. Weight-loss goals, especially this time of year, can feel like an emotional roller coaster that we can never quite get off.
What if this year, in 2020, we made goals for better health with a plan fueled by the latest science? Instead of placing our determination for a successful New Year on the number on the scale, we can pour efforts into achievable lifestyle habits for a healthier body and mind. The year 2019 led to many interesting scientific revelations about nutrition that can be easily integrated into your life to improve your eating habits now.
Eat a Plant-Based Diet
The role of plant-based diets in protecting heart health was highlighted in numerous 2019 studies. Research published in the Journal of the American Heart Association revealed that those on a plant-based diet have a 32 percent reduced risk of cardiovascular disease-related death compared to those who are not. In addition, eating plant foods leads to a 25 percent lower risk of death from all causes.
Try This: Eat one plant-based meal every day.
Include More High-Fiber Foods
What if you could improve your health simply by consuming more fiber? This past year the World Health Organization investigated the role of fiber on health by looking at 185 studies and 58 clinical trials over 40 years and their results were published in The Lancet. They found that consuming 25-29 grams of fiber daily lowers risk of coronary artery disease, stroke, type 2 diabetes, colon cancer and death. High-fiber foods increase satiety after eating and positively influence lipid and glucose levels.
Try This: Read the Nutrition Facts Food Label for fiber content to aim for 25-29 grams of fiber daily.
Eat Fewer Ultra-Processed Foods
Foods that are very highly processed, like candy and chips, lack nutritional value, but often are loaded with sugar, fat and sodium. Numerous studies this past year looked at just how harmful ultra-processed foods are for health. A study published in Cell Metabolism compared an ultra-processed food diet with a non-processed food diet, which were calorie matched. Even though participants were all instructed to consume the same amount of calories, those eating ultra-processed foods gained more weight compared to those eating non-processed foods. It is likely the texture and sensory experience of ultra-processed foods that leads to faster eating, which may impact how the brain determines fullness.
Try This: Speak with a registered dietitian about a plan for nutritious foods you can swap in place of highly processed foods.
Exercise for Mental Health
While we know that exercise is good for physical health, it also appears to have a significant role in mental health. Research published in the journal Depression and Anxiety showed that those who engaged in multiple hours of physical activity weekly were less likely to be diagnosed with a new episode of depression despite having a higher genetic risk for the condition. Specifically, for every 4 hours of light to strenuous exercise performed per week, participants experienced a 17 percent reduction in new occurrences of depression.
Try This: Include at least 35 minutes of light to strenuous exercise every day based on your abilities. Talk to your physician about starting a new exercise regimen.
LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached by email at RD@halfacup.com.
