“Get some good protein and good complex carbohydrates and some fruit early in the morning, and you’re not as likely to make bad choices later in the day,” Chittenden said.

“That way you don’t have to make a last-minute decision; you already know you’ve got something good waiting for you,” Chittenden said. “It helps save money, too.”

Chittenden cautions against one primary misstep — attempting an extreme makeover by swearing off any single major food group.

“If you cut any major food group out, it will make you want it more,” she said. “All food groups fit; you just have to learn how much to eat.”

Quality counts

Amanda Dahl is a registered dietitian with Mississippi University for Women’s Culinary Arts Institute, where she is interim associate director.

“My number one thing is to focus on the quality of your diet. Try to choose whole, unprocessed foods,” Dahl said. “If you need a Ph.D. in food science to read all the ingredients in your food, then that’s not a food.”

Whole, unprocessed choices can include fruits and vegetables from the farmers’ markets or our own gardens, in season, and from the grocer. Stock the pantry and refrigerator with them so those foods are readily available to us. That sets us up for success, Dahl said.

“And planning, planning, planning,” she continued. “You wouldn’t go to work without some kind of a plan — don’t do that with your diet, either.”

What’s for dinner?

Chef Mary Helen Hawkins puts pre-planning at the head of the list.

“I think pre-planning meals is essential to improving eating habits for the New Year,” said the MUW Culinary Arts Institute chef instructor and certificate program coordinator.

When everyone’s asking, “What’s for dinner?” uncertainty too often leads to less healthy choices, such as takeout.

Hawkins said, “I suggest creating a menu and a grocery list for the week, keeping in mind what’s on sale and what’s in season.”

She also recommends planning a menu with foods that can be prepared in multiple ways, which allows bulk purchases to save dollars.

“Prepare all the meals, cool food items, label and freeze,” she said. “Freezer meals allow more time with family, exercise or a new hobby while saving money and improving eating habits.”

Hawkins shared “original” and “revised” recipes for chili and cornbread that illustrate how a recipe makeover can lighten things up.

“The biggest change between the two chili recipes is replacing the meat with ground turkey — a baby step — or by using sliced mushrooms — a big step,” said Hawkins. “I think people will be surprised by how good the mushrooms are!”

Her revised cornbread recipe is lower in fat than the original, “but it is still all about portion control,” the chef restated. “I’m a big believer in portion control, which prevents me from feeling deprived of my favorite foods.”

CHILI RECIPE (ORIGINAL)

Serves 12-15

2 pounds ground beef or chili meat (larger grind)

1 onion, finely diced (1 cup)

1 bell pepper, finely diced (1 cup)

2 tablespoons Worcestershire sauce

1 teaspoon kosher salt

1 teaspoon black pepper

1 teaspoon chili powder or more to taste

1/4 teaspoon cinnamon

1/2 teaspoon garlic powder

15-ounce can peeled tomatoes

15-ounce can dark kidney beans, drained

15-ounce can light kidney beans, drained

6-ounce can tomato paste

2 (15-ounce) cans tomato sauce

For garnish:

Cheddar cheese, shredded

Sour cream

Jalapeno, finely diced

CHILI RECIPE (REVISED)

Serves 12-15

2 pounds ground turkey or try replacing some of the meat with fresh sliced mushrooms

1 onion, finely diced (1 cup)

1 bell pepper, finely diced (1 cup)

2 tablespoons Worcestershire sauce

1 teaspoon kosher salt

1 teaspoon black pepper

1 teaspoon chili powder or more to taste

1/4 teaspoon cinnamon

1/2 teaspoon garlic powder

15-ounce can peeled tomatoes

15-ounce can dark kidney beans, drained

15-ounce can light kidney beans, drained

6-ounce can tomato paste

2 (15-ounce) cans tomato sauce

For garnish:

Low-fat or fat-free Cheddar cheese, shredded

Low-fat or fat-free sour cream

Jalapeno, finely diced

Cool mixture in an ice water bath or by using an ice paddle. Freeze in containers and label.

BACON JALAPEÑO CHEDDAR CORNBREAD (ORIGINAL)

Makes 8 wedges

5 tablespoons bacon drippings

1 cup whole buttermilk

1 large egg, beaten

1/3 cup jalapenos or to taste

1 ½ cups self-rising cornmeal mix

1 cup shredded cheddar cheese

5 slices bacon, cooked and diced

Cornmeal to sprinkle before baking

Place skillet into the oven for 15-20 minutes.

MINI JALAPEÑO CHEDDAR CORNBREAD MUFFINS (REVISED)

Makes 4 dozen mini muffins

1 cup skim milk

1 large egg, beaten

3 tablespoons canola oil

1/3 cup jalapenos or to taste

1 1/2 cups self-rising cornmeal mix

3/4 cup fat-free shredded cheddar cheese

Cornmeal to sprinkle before baking

Jan Swoope is the Lifestyles Editor for The Commercial Dispatch.