A Simple New Year Reset
It’s the New Year! And what better way to get back into our routines than by making small, simple changes that will set the whole family up for success. Now that the holidays are behind us, most of us are ready for a reset, and honestly, who doesn't want to build healthy habits and get more organized in the kitchen?
We all have goals we want to accomplish, but where do we even start? What should we be eating? And what types of foods should we be putting on our plates? Let’s break it down:
Exploring our Macros
A balanced meal is built around three key macronutrients-protein, complex carbohydrates, and healthy fats. Each one plays a key role in keeping our bodies fueled and functioning at peak levels.
Protein
Helps support our muscles and helps keep us satisfied. It is found in foods like chicken, meat, eggs, fish, beans, and dairy.
Complex Carbohydrates
Found in fruits, vegetables, beans, and whole grains. They help provide a good source of fiber and steady energy.
Healthy Fats
Help support our brain/hormone health and aid in absorption of essential vitamins. They can be found in avocados, nuts, nut butters, oils, dairy and fatty fish.
Building a Balanced Plate
When planning meals, the goal is to combine all three macronutrients to create a balanced, nourishing plate. I love using the MyPlate model as a visual guide to help build meals with confidence. It’s an easy way to double check portions so everyone in the family gets a little of every nutrient their body needs.
The Importance of Having a Plan
Making a plan can feel a little exhausting at first, but pays off in the long run. A simple weekly plan can save you time, energy, and money–leading to a less stressful week. Meal planning helps cut down on food waste and gives you more control over what the whole family is eating.
Research shows that individuals who plan tend to eat a wider variety of foods, follow nutritional guidelines more closely, and increase their fruit and vegetable intake (areas most of us struggle with). Additionally, it's also been shown to lead to healthier weight patterns by making us less likely to rely on fast food or convenient snacks.
Practical Meal Planning Tips
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Write Down Your Meals: Take a few minutes to plan out your weekly meals. Get the family involved and ask for ideas or sit down together for a quick planning session. This will help make grocery shopping so much easier.
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Create a Shopping List: A list will help keep you focused and can help prevent impulse purchases. It's also a great way to make sure there is a baseline.
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Buy a Variety of Proteins: I like to buy a mixture of 4-5 protein sources to rotate throughout the week to keep meals interesting. Some of my favorites include chicken, fish, beef, eggs, and greek yogurt.
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Stock up on Produce: Aim for 5-7 different fruits and vegetables for the week. Bell peppers, tomatoes, potatoes, leafy greens, bananas, and berries are a few examples and are very versatile and easy to use. Keeping a mix of fresh, frozen, and shelf stable options makes it easier to throw together healthier dishes.
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Use Your Kitchen Tools Wisely. Make life easier by using tools that do the work for you. Taking advantage of one-pan meals, slow cookers, air fryers, and your oven are all great tools to use for low stress cooking.
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Change Up Your Flavor Profiles. Spices, fresh herbs, and marinades can completely transform your meal. Changing flavors helps keep the same main ingredients exciting all week long.
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Use Leftovers to Your Advantage. Cook once, eat twice. Making a big batch of proteins or roasted veggies can help save you hours during the week.
Making It a Weekly Routine
Turning meal planning into part of your weekly routine and treating it like the new normal rather than a chore can make a huge difference. Choose one day out of the week that works best for you (My go-to is Saturday or Sunday) to prep the basics and use your leftovers to pull together quick meals. With a little planning and consistency, eating well will start to feel effortless.
How to Maximize Nutrients
Beyond building a balanced plate, the right combination of foods can actually boost how well our body absorbs certain nutrients. Here are a few simple pairings that make a big difference:
Pair iron with Vitamin C
Iron-rich foods like beans, spinach, or animal protein when paired with a Vitamin C rich source such as bell peppers, oranges, or tomatoes significantly improves your body's ability to absorb iron.
Combine Vitamin A with Healthy Fats
Vitamin A rich foods such as carrots, sweet potatoes or dark leafy greens are best absorbed when paired with a fat. Pairing them with olive oil, avocado, or nuts helps your body absorb this vitamin more effectively.
Add Bone Broth for an Extra Boost
Bone broth adds minerals like calcium, magnesium and phosphorus. It is also packed with collagen to help support joints, skin and gut health. For an easy nutrient upgrade, I like to add bone broth to rice, sauces, and soups.
Simple Meals to Help You Get Started
Egg Muffins
Endless flavor combinations, freezer friendly, and perfect for meal prep. They are a great source of protein and vegetables. Can be paired with a side of fruit and a slice of whole-grain bread for a balanced breakfast.
Recipe: Healthy Breakfast Egg Muffins
One pan meals
Sheet pan recipes make it simple to cook protein, veggies, and carbs all at once, saving you time and giving you plenty of food for the week.
Recipe: Sheet Pan Chicken Fajitas. Add rice and avocados for an added source of healthy fats.
Recipe: Sheet Pan Salmon and Potatoes.
Filling Nutrient Gaps
With all this in mind, even on days when we are eating balanced meals, it can be hard to get every nutrient our body needs. That's why adding a high-quality supplement such as the Vita Fruits + Veggies Capsules from the FeelGood Company can help fill in those gaps. Alongside supplements, water is one of those nutrients that often gets overlooked. To stay hydrated, I recommend choosing water over sugary drinks and infusing it with lemon or berries to make drinking water more enjoyable. The Kombucha Iced Tea packets from the FeelGood Company makes staying hydrated easy with their variety of flavors. Their formula is backed by science, highly absorbable, and trusted by industry experts.
By Maria Saa, RDN
