Realistic resolutions for 2012

Save money by eating more fruits and veggies.

A study released by the USDA found that an adult on a 2,000-calorie diet could satisfy recommendations for fruits and vegetables at an average of $2 to $2.50 per day, or about 50 cents per one-cup serving. (Stewart, H., J. Hyman, J. Buzby, et al. “How Much Do Fruits and Vegetables Cost?” U.S. Department of Agriculture, Economic Research Service (2010), accessed March 28, 2011. http://www.ers.usda.gov/Publications/EIB71/)

Not only do fruits and veggies provide essential nutrients to promote a healthy body, they play an important role in managing a healthy weight too. Fast foods, low-nutrient-dense foods (like cookies and soda), and high-fat foods often lack both of these qualities, and the detrimental effects of consuming large quantities can lead to increased medical costs in the future. Therefore, eating healthy now can save you not only money but your health as well.

SFlbFill half your plate with fruits and veggies

Making fruits and vegetables the focal point of every meal will help you meet your recommended amount each day — and you won’t have to do all the math! The new healthy MyPlate icon developed by the USDA supports this concept: fill half your plate with colorful fruits and vegetables at every meal. Go to www.choosemyplate.gov for more information.

SFlbGet 150 minutes of

exercise per week

Getting 30 minutes of exercise five days a week is not realistic for many people. As with any New Year’s resolution, the more realistic, the better.So, break it up to fit your lifestyle. For example, do 75 minutes of exercise for two days a week or three one-hour sessions a week.

SFlbHave a family dinner at least two nights per week

The statistics are clear: Kids who dine with the folks are healthier, happier and better students, which is why a dying tradition is coming back. To stimulate positive family relationships, healthier meals and new traditions, start making family meals a priority.

Try a vegetarian recipe once a week

Research has shown rates of obesity, diabetes and high blood pressure are lower among long-term vegetarians vs. non-vegetarians. Meat can be replaced with beans or a high protein item such as edamame or quinoa.