Eight days into the new year, resolution-makers everywhere are trying to instill new habits. Many are striving to eat “better.” Some are already struggling. Shannon Lindell, head of the East Mississippi Community College Hospitality and Culinary Department, and Baptist Memorial Hospital-Golden Triangle Clinical Dietitian Lacy Smith offer some tips to help keep us on track — steps we can weave into our daily routine.

Mix it up. That’s one suggestion from Lindell to anyone hoping to put a healthier, cleaner spin on their overall diet in 2020.

“I think we get in a rut around here; we all eat the same things every day,” she said. “Try to get more variety and color on your plate.” The rule of thumb, she explained, is the more color on the plate, the more nutritious the meal. “It’s not that hard to incorporate some more vegetables on your plate; add some broccoli, rice or greens,” Lindell suggested. “Maybe try things that you haven’t tried before, like couscous and quinoa. They both cook really quickly.”

Smith, a registered and licensed dietitian, agreed, recommending we reach for fresh or frozen vegetables and fruits more than canned.

“It’s OK to do frozen since we’re not in farmers market season, but avoid frozen foods that have sauces; they’ll be packed with sodium and calories.” Sodium content in canned foods is generally higher than frozen foods.

If you do use canned vegetables, Smith recommended pouring off the liquid it’s packed in and putting the food in a fresh pot of water to cook.

“You’ll be lowering the sodium a lot,” she noted.

Being careful about what we’re putting into our bodies doesn’t mean living without flavor. Herbs and spices can open our palates. Try using them in the place of salty seasonings or rubs, or “anything that has the word ‘salt’ in it,” said Smith. “Instead of using celery salt, change to celery powder; garlic salt, change to garlic powder; onion salt, change to onion powder. You get the same flavor, but you don’t get the same sodium.”

Timely reminders

No surprise that the website webmd.com also recommends loading up on vegetables and fruits, choosing whole fruits instead of juices, which have less fiber and more sugar. Aim for at least five to nine servings of fruits and vegetables each day, depending on the calories you need and your level of physical activity.

The site also reminds us to add more whole grains to our diets. Refined grains like white bread, pasta and rice lose nutrients during processing. Instead, choose whole wheat bread and pasta, and brown or wild rice. Opt for other whole grains like oatmeal, popcorn, barley or bulgur. Studies show a diet high in whole grains can lower risk of heart disease, type 2 diabetes and colon cancer.

Water, anyone? Sip plenty of it, instead of soft drinks and juices heavy in sugar. Remember water can curb your hunger and even fend off fatigue.

Beware fad diet trends, Smith cautioned.

“Use moderation and portion control — things we’ve heard about our whole lives — instead of cutting out major food groups, like cutting out all our carbs which is trendy right now — but that doesn’t lead to long-term success.”

It’s important not to skip meals, she added, and to get 30 to 60 minutes of exercise most days of the week.

And sleep? It plays a role, too.

“I think we’re seeing a lot in our outpatient consultation, connecting the dots a lot to lack of sleep and poor diet. I think that’s a lot more connected than (many realize),” the dietitian noted. “The body likes a routine, even if you’re retired or stay-at-home.”

In the quest to elevate our diet, Lindell encourages us to be more curious about what we eat.

“You can bar code scan what you eat and it’ll tell you how many carbs, how much protein … ” she said. Apps can be put to good use: They exist for meal planning, nutrient evaluation, fitness tracking and more.

“You can enter in your exercise, even if you’re cleaning the house, and it’ll tell you what calories you burned,” she added.

In the end, eating more intelligently for a longer, more energetic life comes down to being mindful. It becomes more do-able, Lindell said, “the more aware you are of what’s happening with your body.”

Jan Swoope is the Lifestyles Editor for The Commercial Dispatch.