Fueling and Refueling Your New Year’s Health Resolution!
Amy Goodson, MS, RD, CSSD, LD
A new year is upon us! Typically, that means new goals, new eating regimens and new workout programs. It is a time to re-launch your health in the right direction or possibly jumpstart some goals you have already set. So, are you ready to create a new you?
In order for health goals to go from “new” to habit, you have to start with a foundation. This means putting exercise on your daily to-do list and focusing on healthy eating patterns. Including nutrient-rich foods at all of your meals and snacks will help fuel your day and your exercise. Here is a checklist to fuel your day:
- Grains: Whole grains all the way! Pop-tarts and pastries are out in 2019 and oatmeal and quinoa are in! Grains power your day, but you must choose whole grains for long-lasting, sustained energy.
- Protein: Lean out your protein! Protein helps build lean muscle and should be included at each meal and snack. No more fried chicken! Instead, replace it with baked, grilled and pan seared proteins. Lean beef, chicken without the skin, pork with the fat drained off, fish and turkey all fit.
- Fat: Healthy fat is in! Ditch the creamy salad dressings and spreads and focus on mono- and poly-unsaturated fats like nuts, seeds, nut butters, avocado, healthy oils and fatty fish. Fat yields more calories per gram than carbs and protein do, so be sure to watch your portions.
- Dairy: Dairy foods like milk, cheese and yogurt are a high-quality source of protein plus provide nine essential nutrients like calcium, vitamin D and potassium. They are a tasty and affordable way to fuel you and your family.
- Vegetables: Fill your plate with veggies as much as you can in 2019! They provide the vitamins, minerals and antioxidants required to fight off illness and help your body recover. From exercise
- Fruit: Eat your fruit, don’t drink it! Eating fruit or blending the whole fruit into a smoothie is the best way to go as you keep the fiber. Fruit can be a great addition to a meal or snack!
To help fuel your exercise, be sure to eat a meal with carbs and protein a few hours before you hit the gym. But if you really want to maximize your workout, you need to focus on recovery. Consuming adequate carbohydrate, protein and fluid post-workout is essential to help your body rebuild and recover. Ideally, you want to get a snack in within the 45 minutes after a workout.
Low-fat chocolate milk is a great way to refuel! It provides the fast digesting carbohydrate to replenish energy stores, high-quality protein to rebuild muscle and helps you rehydrate! It’s three in one! Our Hershey’s Plus Protein chocolate milk boasts of 16 grams of protein per 8 oz and is an optimal choice for you or your kids after exercise. Plus, it provides nine essential nutrients that are important for overall health. So, if you are looking for a new you in 2019, focus on fueling appropriately and let us help you refuel your efforts with our new Hershey’s Plus Protein chocolate milk! A delicious way to start the new year!