Make Nutrition Your New Tradition
We know the holidays can be a celebratory & festive time of year filled with parties, family get-togethers, and drinking. Millions of Americans set resolutions hoping for a reset and a invigorated fresh start. Nutrition is an essential part of any healthy lifestyle, so our VIDA Registered Dietitians put together some of their favorite tips to start 2021 together with a clean slate!

Eloise Palmateer, RD

Now that the cookies, casseroles, and holiday treats are behind us, it’s time move full steam ahead into the new year. The start of a new year is a great time to brainstorm one specific nutrition goal to focus in on each quarter. Jot down what you come up with, and set a reminder in your calendar for the first day of each quarter to check in.

After a period of less-than-healthy nutrition decisions, I follow up with buckling down on my hydration. Pushing fluids helps flush out waste from the body, and promotes healthy appetite regulation. Check out Kevita’s sparkling beverage options such as their lemon cayenne drink, or stock up on your favorite seltzer flavors/brands to keep hydration interesting. Mine is Spindrift!

Rachel Leach, MS, RD

Post holidays, don’t try to undereat or go on a juice cleanse to ‘compensate’ for overeating over the holidays. Get yourself back in a routine of eating foods that you know are going to make you feel good, and are good for you. Any sort of restriction puts yourself in a negative mindset, and isn’t supporting your body’s energy needs to reach your goals.

In the grocery store, I recommend shopping for well-balanced breakfast ideas that you know are going to make you feel good and set you up for success in the morning. Smoothies are an easy way to get in fruits & veggies, and can be a great source of nutrients & hydration. Add your favorite fruits, protein powder or Greek yogurt, a healthy fat like chia seeds, and throw some greens in there to up the nutritional value.

Alex Sherrard MS, RD

My favorite way to get the year started off right is to goal-setting session, or have a refresh session. From here I like to break them down and start with small achievable goals to help me stay motivated and realistic with myself, all while working towards the overarching goals.

Secondly, I like to bring joy & variety into my health and fitness! I challenge myself to try new food or a different balanced recipe once a week. This helps keep variety on my plate and excitement in the kitchen! I like to do this by flipping through a new cookbook, or picking up a veggie/fruit at the grocery store that I have never tried before! I try to do the same with exercise by trying new classes or exercise that are out of my “norm”. Both of these help me stay on track with my goals, while keeping me engaged and excited about them!

Taylor Wilson, MS, RD

Think Improvement, Not Perfection. So many of us feel that our “New Year, New Me” should be an all or nothing approach. But what if we incorporated small steps that could motivate us to build towards something impactful? Let’s start by focusing on what food we can add that will help us feel better, instead of what we should avoid.

Skip the detox {your kidneys and liver do all the detoxing you need!} and start by incorporating more colors in your weekly meal plan. When I am in the produce section, I try to pick at least three different colored vegetables. That way you are getting a variety of vitamins throughout the week.

Rachel Sheahan, RD

My tip is do not go to the extremes while getting back on track. I like to start the year off with some of my favorite recipes to re-center myself and approach the year strong-footed.

I gravitate towards having high protein snacks available in case I have the urge for something sweet such as – Greek yogurt with Lily’s Dark Chocolate Chips or berries. I also love mixing chocolate protein powder with peanut butter into oatmeal to keep me warm midday when I need an energy boost (or works as a great post-workout option).

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    City Vista 45 K Street, NW Washington D.C. 20001
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    City Vista

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    Open: Sat & Sun: 7:00 am – 9:00pm

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    $ 999 9th Street, NW, 3rd Floor Washington D.C. 20001

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