The start of a new year for many people means renewed motivation to build healthier habits. This week in TODAY.com’s Expert Tip of the Day series, we’ll be sharing a series of recommended New Year’s resolutions from experts with different backgrounds. Today, we’re focusing on diet.
You may have heard that one of the healthiest eating patterns in the world is the Mediterranean diet, primarily because of its emphasis on plant-based whole foods, such as legumes, whole grains, vegetables and fruits. Research shows that a diet high in plants and low in processed foods can reduce the risk of many conditions, from Type 2 diabetes to high blood pressure.
Most American adults could stand to get more plants into their diets; recent research estimates that less than 13% of adults eat the recommended amount of fruits (1.5-2 cups) and vegetables (2-3 cups). So, to get yourself closer to following these guidelines, registered dietitian and nutrition expert on the Start TODAY app Natalie Rizzo suggests one simple goal.
Dietitian Resolution: Eat 1 More Plant a Week
Rizzo explained in the Start TODAY app’s Holiday Helper audio guide that she’s seen all too many people try out “some sort of crash diet” at the start of a new year. “I call it a crash diet because it will crash out,” she added.
With these diets, the changes being made are so different from a person’s previous lifestyle that they become unrealistic.
“Dec. 31, I eat however I want, and Jan 1., I’m now a vegan or whatever. How is that possible? It just doesn’t work. It’s not sustainable. You have to do it in small steps,” Rizzo said.
“I know that people don’t like to hear that because it’s more difficult to make small steps, but … that’s what leads to long-lasting change. ”
Her suggestion? If you want to eat more plants, pick one meal throughout the week where you add or swap in a plant-based food.
The Start TODAY app has six meal plans with many recipes to help you eat healthier this year. Some of Rizzo’s favorite plant-forward recipes include Creamy Cauliflower Soup, Sheet-Pan Gnocchi, Sausage and Vegetables and Pumpkin Energy Bites with Chocolate Drizzle.
Sheet-Pan Gnocchi, Sausage and Veggies from the Start TODAY appNatalie RizzoWhy It Matters
“We see a lot of research linking eating more plant-based foods to lower risk of diseases like diabetes, cancer, heart disease, all of that,” Rizzo said.
“Also, most people are not eating enough fiber, which is really beneficial for all of these diseases … weight loss and for your digestive health, and fiber is found in plants. If you can eat more plants in your diet, it’s going to help you have better health outcomes.”
How to Get Started
Pick a meal and add a plant somewhere, either as a swap or additional ingredient. You can pick the same meal every week, too, if it’s easier — like breakfast or lunch on a specific day.
Some examples of easy ways to add plants from Rizzo:
Oatmeal instead of eggs for breakfastProtein pasta with veggies instead of meatBeans or legumes instead of meat
“You don’t have to eat food that you hate, (and) there’s ways to go about doing these things in smaller ways,” Rizzo stresses. “Doing it (all) overnight … will probably work for a week or two because the motivation will be there … but it won’t work in the long term.”
If you’re feeling overwhelmed, join the Start TODAY app, now 30% off with an annual plan. In addition to specialized meal and workout plans, perks include biweekly coaching calls, where you can get your nutrition questions answered by experts.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
Dining and Cooking