By Emily Beckett
New Year’s resolutions aren’t guaranteed to last when they relate to improved nutrition.
Nutrition involves food, and the foods people eat every day usually depend on their moods, finances, jobs and schedules.
The extra effort that nutrition-centered resolutions require for maintaining a disciplined daily diet can be overwhelming and lead to failure.
But New Year’s resolutions don’t have to lead to failure, not even when they pertain to food.
They can be the catalysts for important lifestyle changes like healthier eating that are beneficial and successful over time.
The changes have to start at some juncture. The beginning of a new calendar year—a clean slate—is as good a time as any.
~
Nutritional counselor Tasha Hayes is well versed in helping people start healthier eating regimens.
Hayes works with clients on a case-by-case basis by appointment through Cornerstone Fitness and Wellness.
She has also led a three-month nutrition program at Verbena Baptist Church.
Hayes tailors a general nutrition plan to fit each of her clients’ personal needs based on current weight, height, genetics and medical conditions.
“I meet up with them and we just assess the situation,” Hayes said. “I come home and I set up a nutrition plan according to them.”
But she also utilizes a handful of helpful tips that apply to people of all ages and backgrounds.
She prefaces all of her nutrition meetings by stressing that her personalized plans for people are not to be considered “diets.”
“‘This is not a diet,’” she says to her clients. “All we want to do is a healthy way of living. When you’re trying to diet, (you)’re going to fail. You can’t do this every day of your life.”
Hayes is referencing fad diets that produce results but are so strict or impractical they eventually cause people to give up.
In one word, her approach to healthy eating is moderation.
For example, Hayes suggests slowly decreasing soda intake until the fizzy beverage is no longer deemed a necessity.
Instead she says to drink more water, which for adults is roughly half of their body weight.
“One of the most important things is if you can cut out the sodas and things like that,” she said. “Just get that out of the way.”
According to Hayes, vitamins are another essential part of a solid nutrition plan.
“I think that is so very important,” she said. “Everybody just doesn’t get what they need.”
Hayes recommends Juice Plus+ vitamins in pill or gummy form because they are made only of fruits and vegetables and help people get more of the recommended daily servings of the two food groups.
Another helpful hint Hayes had was packing healthy snacks (carrots, apples or baked chips, for example) the night before.
Preparing Ziplock bags full of nutritious foods in advance is what Hayes recommends for people with busy schedules and full-time jobs.
Tony Christensen, pastor at Verbena Baptist, participated in Hayes’ program and says he is still adjusting to eating more snacks and small meals each day.
“Just eating snacks in between meals—that’s what I’m not used to doing,” Christensen said. “Eating more at different times of the day, eating an apple at 10 o’clock in the morning. It is better.”
Christensen and his wife Jan participated in Hayes’ program this year and both reached their goal weights by the end.
“Besides eating the right foods, we started exercising (and) walking,” he said. “I’ve gotten better at it. It was a struggle at first. Usually the first few weeks are tough, but when it starts to work, the motivation increases.”
Christensen says he and Jan will continue their efforts to keep a healthier lifestyle in 2013.
“My wife and I both will be committed to a New Year’s resolution,” he said. “I think we’ll just build on what we’ve already learned and try to learn some more things. Once the pounds start coming off, you have a general better feeling about yourself.”
Hayes and Christensen admitted to occasionally allowing themselves to indulge in their favorite foods as a reward for making sacrifices the rest of the time.
“I let myself cheat,” Christensen said. “There are certain times when you can. You kind of save up for a good meal; save your calories.”
Hayes said she opts for soda sometimes and doesn’t feel guilty.
“It’s OK, you don’t have to totally not have it,” she said. “Moderation is the key.”
~
Nutrition is just as important for growing children as it is for adults, and local schools will continue offering a variety of healthy options to students this school year.
Carol Easterling, the Child Nutrition Program director for Chilton County schools, works to ensure highly nutritious breakfast and lunch options are available to students in a clean, positive atmosphere.
“This involves tasks such as menu planning all the way to supervising the preparation and distribution of all Child Nutrition Program regulations,” Easterling said.
Since the United States Department of Agriculture required that schools increase the amount of fruits and vegetables served this year, schools might have to serve a food 10 or more times before a child will actually taste the food, Easterling said.
“It is very common for our young children to resist unfamiliar foods initially,” she added. “Serving vegetables with a dip has helped to encourage students to taste more raw vegetables.”
Students’ breakfast options at school include a bread, fruit or vegetable, meat or meat alternative, assorted flavors of milk and cereal and toast.
Lunch options include a meat or meat alternative, bread or bread alternative, fruit or vegetable and assorted flavors of milk.
“All foods and beverages made available on campus (including vending, concessions, ala carte, school stores, parties and fundraising) during the school day are to be consistent with the current Dietary Guidelines for Americans,” Easterling said. “In addition, all foods offered at school must be within the guidelines of the local wellness policy.”
Easterling said milk is one of the most beneficial items schools provide for students every day at breakfast and lunch.
The calcium, phosphorous, magnesium and protein in milk contribute to bone growth and development.
“When our students get an adequate consumption of milk from early childhood and throughout life, it can help to make the bones strong and protect them against diseases like osteoporosis in later life,” Easterling said. “The amounts of calcium and phosphorous in milk is also beneficial for the development and maintenance of healthy teeth. Some people even refer to it as the ‘perfect food.’”
Studies show milk can also reduce high blood pressure, lower risks for cardiovascular disease and type two diabetes, fight obesity and protect against colorectal and breast cancers.
Easterling said school breakfast programs seem to improve students’ attendance rates, decrease tardiness and improve academic performance and cognitive functioning.
“Students who skip breakfast are lessening their chance of achieving their full potential,” she said. “The same is true with lunch. When a child does not eat lunch it affects their ability to pay attention in class and learn.”
Parents can have a significant impact on their children’s eating habits.
“The parents are the child’s first teacher,” Easterling said. “That is why it is so important for parents to model good eating habits for their child.”
Students’ New Year’s resolutions could be to eat breakfast daily and taste foods they have refused in the past.
Easterling encourages parents to cook and prepare healthy meals with their children during the holidays.
“Avoid using any foods as a reward,” she said. “Talk with other parents and share ideas and recipes. Read labels. Enjoy active games as a family.”