Small Healthy Eating Resolutions You Can Keep In 2015 Written by Canadian Lentils Dietitian Gloria Tsang, RD With January rolling in, New Year resolutions are once again everyone’s hot topic. The good news is, eating healthy is often in the top 3 resolutions. The bad news is, by February, most people have forgotten about it, or couldn’t stick to it and hence have given up. This happens when resolutions are made based on a diet with overwhelming changes one cannot stick to for the long term. Small New Year Resolutions You Can Stick To Slowly Cut Back on Sugar If you’re used to adding two packs of sugar in your coffee, don’t go cold-turkey and use none. It is difficult to make drastic changes like this and maintain it as a new habit. Slowly cut back, by using ¼ pack less each time, and train your taste buds to get used to drinking less sugar. I’d suggest moving slowly and implementing the change over a few weeks. By doing this, you will train your taste buds to taste more coffee and less sweetness. At the end of a month, you will have safely cut back to one pack of sugar a day without feeling any difference otherwise. Switch to Plant Protein Protein is not only the building block of muscle, but it can also provide satiety. It is indeed a great weight-loss companion! Switching over from animal-based protein to plant-based protein one meal a week not only saves calories, but will also add beneficial nutrients. Plant-based protein choices like lentils are loaded with potassium, folate, fiber, iron and many other minerals. Try this Mini Lentil Sliders recipe; it’s quite versatile and can be an entree or a snack. Snack on Fruits Many fruits make great on-the-go snacks. They are high in antioxidants and fibre and are very low in calories! Some fruits, like bananas, oranges, pears, and kiwi require no prior preparation so they make a great choice for those with busy schedules. To help feel full longer, try adding a protein such as a dip like Greek yogurt or hummus. And don’t forget about dried fruits too! They are great choices to be kept in your car and at the office! Add a Nutrition Punch to Dessert Traditional dessert like cakes and cookies are made with refined white flour and not much else for nutritious ingredients. It doesn’t have to be this way. You can indeed make chocolate chip cookies or chocolate brownies with lentil puree, or pancakes with red lentils. There are endless options to make healthy desserts. I encourage you to search our recipe collection and try making some of the delicious and nutritious desserts! Cut Back On Processed Foods Highly processed foods are the hidden culprit for obesity – not the usual suspects like carbs or gluten. Foods that have undergone processing often contain higher amounts of calories and sodium. For instance, frozen fish sticks have almost 12 times more fat than a natural fish fillet, and chicken nuggets have 4 times more fat than chicken tenders. One Cup Noodles contain more calories than a six-inch sub sandwich! Not only do you pay extra for the convenience of pre-processed foods, you are also paying for it with your health. By following these simple resolutions, you can make 2015 an even healthier year for you and your family!