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The beginning of the year is a time many try to begin eating healthier.

Breanna Perkins, nutrition health liaison for the Food Institute & Lifestyle Coaching Program through Independence Health System that includes Butler Memorial Hospital, has some advice for following through on healthy eating resolutions.

Perkins recommends following the MyPlate model, the current nutrition guide published by the U.S. Department of Agriculture’s Center for Nutrition Policy and Promotion which replaced the old USDA food pyramid guidelines.

“Most Americans do not eat enough fruits and vegetables, so starting with incorporating more of these can make a big difference in your health,” she said. “If you are following a disease-specific diet, such as a diabetic diet, there are more specific models that we recommend following.”

In general, she said a good start is cutting way back on sodas and snack foods.

Perking said, “Soda and high-sugar drinks are always something we want people to cut back on. These are full of sugar and empty calories. For example, one 12 fluid ounce can of soda can contain 11 teaspoons of sugar. It is also recommended to limit ultra processed foods.”

Another good beginning is to try adding more and different vegetables to your meals.

She said fresh, frozen and canned vegetables are all great.

“Just watch the salt with the canned veggies, try to buy no salt added. In-season produce is going to taste more flavorful and is usually more cost effective,” said Perkins

Try to make a new vegetable-heavy diet fun, she added. “A challenge for yourself could be to try one new food or new recipe every week. Try to get creative with it!

“Many people tell me they do not like brussels sprouts but have only eaten them boiled. Maybe roasting them with some olive oil and a sprinkle of Parmesan cheese and black pepper would change their opinion,” said Perkins.

If cutting back on meat, beans are a good source of replacement protein as well as being high in fiber. Perkins recommends adding them slowly to a meal plan as too many at once could lead to stomach upset. Dairy products also contain protein, as do nuts and seeds.

Perkins said, “Try to shoot for low-fat dairy products like skim or 1% milk. Greek yogurt is high in protein and low-fat, just watch out for the flavored varieties that have added sugar. Try to get low fat or reduced fat cheeses when possible.”

Having a plan when going to the supermarket is a great way to set yourself up for success when it comes to eating a healthy diet.

“Something as simple as writing a grocery list before you go grocery shopping can make all the difference” she said.

She said starting a healthy eating routine will be different for every person. She recommends setting a smart goal and taking it one step at a time.

The biggest misconception about healthy eating, Perkins said is that it is an all-or-nothing proposition. “You can eat a very healthy diet and still have a cookie every now and then. The important thing is keeping it to one cookie, not a dozen. Moderation is key,” she said.

Finally, she said people considering a change in their eating should always consult with their doctors before starting a new diet.

If you are following a disease-specific diet, such as a diabetic diet, there are more specific models that the institute recommends following.

“If you are interested in learning more about disease-specific nutrition education, check out our lifestyle coaching website (www.independence.health). We offer free classes in person and virtually,” Perkins said.