(January 7, 2009)  The top choices for New Year Resolutions are losing weight and living healthier. The secret to success for any weight loss plan or healthy lifestyle choice is a balanced, nutritious diet.

“There is no miracle diet that will allow you to eat anything you want, in any quantity you want and still lose weight,” said Jackie Buck, CDM. “The key is to find balance and moderation and to eat foods that provide the basic nutrients your body needs to operate effectively. And, it’s important to watch portion sizes. Most American meals have gotten super-sized and may include 2-3 portions in a single serving. The only time it’s ok to indulge to your heart’s content is when eating non-starchy vegetables, prepared with little or no added salt or fat.

“A basic first step toward a healthier diet is to cut out empty calories,” Mrs. Buck continued. “Typically, sodas, candy, cookies and snack choices are loaded with sugar and calories, but have little or no nutritional value. Try whole grain, baked crackers, air popped popcorn or baked chips instead.”

Some foods you might want to include in your meal plans include:

• Low-fat or fat-free plain yogurt. This is an excellent source of calcium as well as other nutrients. To control sugar and calories, add your own fresh fruit to plain yogurt.
• Skim milk. Like other dairy foods, skim milk is loaded with practically every nutrient you need, but contains only 83 calories per cup. And, for women, low-fat or fat-free dairy products help provide the calcium needed to maintain bone health.
• Eggs. Though often considered a culprit in high cholesterol rates, eggs contain 12 vitamins and minerals and are nutritious, economical and versatile. Studies show eating eggs at breakfast may actually reduce total calorie consumption throughout the day and will not significantly affect cholesterol levels.
• Nuts. Their heart-healthy fats, high fiber and antioxidant content provide benefits that outweigh their fat content – if you practice portion control. All nuts are healthy in small, one ounce portions per day and will help fill you up while possibly lowering your cholesterol levels.
• Beans. Beans are loaded with insoluble fiber, which helps lower cholesterol, as well as soluble fiber, which helps fill you up and rid your body of waste. They’re a good, low-fat source of protein, carbohydrates, magnesium and potassium. They can work as a side dish or tossed into soups, stews or egg dishes. The U.S. Dietary Guidelines recommend three cups of beans a week.
• Salmon. This fish choice is very low in bad saturated fats, but high in omega-3 fatty acids that help protect heart health. Salmon is low in calories (200 calories in a 3 ounce serving), has lots of protein and is a good source of iron. The American Heart Associates recommends eating fatty fish like salmon or tuna twice a week.
• Broccoli. This vegetable is readily available and is a rich source of vitamins A and C, as well as bone-building vitamin K. It contains lots of fiber as well as beta carotene. Skip the creamy or cheesy sauces and try broccoli raw, lightly steamed, stir-fried, roasted or grilled.
• Sweet potatoes. Try substituting a baked sweet potato, which is high in vitamins A and C, calcium and potassium, instead of the typical baked white potato. Before loading on the butter or sugar, taste the potato since its natural sweetness is released during cooking and you may find that you can skip or minimize the use of condiments.
• Berries. Blueberries are among the best sources of antioxidants, but all berries are good sources of antioxidants and phytonutrients, low in calories and high in fiber to help control blood sugar and help you feel fuller longer. They are also an excellent choice to satisfy your sweet tooth.
• Soy. Though studies have shown that soy isn’t the miracle food it was once considered, it is still a good choice as a low-fat protein and a good alternative to meats. Soy may not lower cholesterol levels significantly in the general population, but it does appear to play a role in lowering cholesterol levels – or preventing increasing cholesterol levels – among post-menopausal women. However, some physicians recommend that their female patients with a family history of breast cancer or those at higher risk for breast cancer avoid soy or isoflavone supplements.

“Another key component of your healthy lifestyle plan is exercise,” Mrs. Buck said. “It’s important to incorporate some sort of regular activity in your routine every day, or at least most days. And don’t scrimp on sleep. Women who sleep at least seven hours a night are less likely to put on weight that their sleep-deprived counterparts. Women who sleep only six hours a night were 12% more likely to gain substantial weight over the course of years. And, women who sleep five hours are 32% more likely to gain weight.”