{"id":29199,"date":"2023-01-13T12:01:10","date_gmt":"2023-01-13T17:01:10","guid":{"rendered":"https:\/\/www.getmaple.ca\/?p=29199"},"modified":"2026-01-14T12:49:22","modified_gmt":"2026-01-14T17:49:22","slug":"10-tips-for-a-healthy-new-year","status":"publish","type":"post","link":"https:\/\/www.getmaple.ca\/blog\/10-tips-for-a-healthy-new-year\/","title":{"rendered":"10 tips for a healthy new year"},"content":{"rendered":"

Every year we make New Year\u2019s resolutions to better ourselves. For many, their <\/span>New Year<\/span>\u2019s <\/span>resolution<\/span> is to eat <\/span>healthy<\/span> and exercise, especially after indulging in all those delicious yet <\/span>unhealthy foods over the holidays<\/span><\/a>. But sticking to a healthy eating regimen doesn\u2019t always last for long \u2014 about <\/span>64%<\/span><\/a> of people give up on their resolution by the end of January.\u00a0<\/span><\/p>\n

If you\u2019ve been struggling to follow a healthy eating plan or manage your weight, Maple can help. <\/span>Maple<\/span><\/a> is a virtual care platform with Canada\u2019s largest online network of doctors and healthcare providers. Our <\/span>registered dietitians<\/span><\/a> are healthcare professionals who can create customized meal plans suited to your needs, while our <\/span>weight management consultants<\/span><\/a> are nurse practitioners trained in weight management who offer support and tools to help you reach your goals.\u00a0<\/span><\/p>\n

In the meantime, here\u2019s <\/span>how to start the new year off healthy<\/span>.\u00a0<\/span><\/p>\n

1. Eat a variety of nutritious food<\/h3>\n

Variety is at the heart of a <\/span>healthy, balanced diet<\/span> and plays a big role in helping you reach your healthy eating goals. By introducing a diet full of <\/span>whole grain foods<\/span>, fruits, <\/span>vegetables<\/span> rich in fibre<\/span>, proteins (both plant-based or animal sourced), and milk products, you can help satisfy your hunger and get the essential <\/span>vitamins and minerals<\/span> your body needs. You may also find that cravings for <\/span>highly processed foods<\/span> like french fries, frozen pizzas, and more subside.<\/span><\/p>\n

To get the most out of your food, <\/span>Canada\u2019s Food Guide<\/span><\/a> recommends you fill half your plate with vegetables, one-quarter with whole grains, and the other quarter with <\/span>sources of protein<\/span>. You should also replace sugary drinks with water.\u00a0<\/span><\/p>\n

Finally, adding variety to your diet is a great way to introduce different foods and prevent meal burnout. After all, who wants to eat the same thing all the time? Switch it up at the grocery store and check out healthy recipes online \u2014 there are tons of free ones available to keep your meals interesting and free of extra <\/span>food additives<\/span>.<\/span><\/p>\n

2. Cut back on your salt intake<\/h3>\n

First, it\u2019s important to understand the <\/span>difference between salt and sodium<\/span><\/a>. Salt is what you add to your food, and sodium is one of its mineral nutrients. You do need a certain amount of sodium each day to help regulate fluids in your body, but not that much.\u00a0<\/span><\/p>\n

For adults, the range is between <\/span>1200 to 1500mg<\/span><\/a> a day. For reference, 1500 milligrams of sodium is found in half a teaspoon of salt. But most Canadians eat almost double this amount each day. Not only can this cause weight gain, but eating too much sodium or<\/span> salt can raise<\/span> your <\/span>blood pressure<\/span>, which could lead to a host of health problems like <\/span>heart disease and stroke<\/span>.\u00a0<\/span><\/p>\n

Unfortunately, many convenience foods, like frozen meals and canned soups, are packed with sodium. Eating them once in a while is fine, but too often isn\u2019t healthy for you. If you\u2019re in a pinch and need one of these quick meals, opt for one without added salt. And, if you\u2019re cooking your own meal, try using other seasonings instead of salt, like fresh herbs and spices, garlic, or lemon juice.\u00a0<\/span><\/p>\n

As for dining at restaurants, it\u2019s a good idea to check the nutritional guide on their website first. If you don\u2019t have this option though, try going for <\/span>foods with less salt <\/span><\/a>like a salad with dressing on the side or topping your pizzas with vegetables or chicken rather than pepperoni or bacon. You can also ask if the kitchen is willing to prepare your food without added salt.\u00a0<\/span><\/p>\n

3. Limit your consumption of saturated fats and trans fats<\/h3>\n

There are <\/span>foods high in good fats<\/span>, called monounsaturated and polyunsaturated fats. They include <\/span>omega-3 fatty acids<\/span> found in salmon and avocados and oleic acid found in peanut butter and dark chocolate. And then, there are bad fats, like saturated fats and trans fats.\u00a0<\/span><\/p>\n

Saturated fats<\/span> are found in animal products like meat and dairy, most fried foods, and certain packaged foods. <\/span>Trans fats<\/span> are liquid oils that turn into solid fats during food processing, which in turn <\/span>produce trans fats<\/span>.\u00a0<\/span><\/p>\n

Both of these raise your <\/span>low-density lipoprotein (<\/span>LDL) cholesterol \u2014 also known as the \u201cbad cholesterol\u201d\u2014 and increase your risk of heart disease. Trans fats also decrease <\/span>high-density lipoprotein (HDL) <\/span>\u2014 the \u201chealthy cholesterol\u201d in your body.\u00a0<\/span><\/p>\n

Trans fats have been shown to <\/span>increase weight<\/span><\/a> even when dietary calories are controlled, and eating too many saturated fats can also <\/span>elevate your risk of obesity<\/span><\/a>.\u00a0<\/span><\/p>\n

Saturated fats are listed on <\/span>food labels<\/span><\/a>, while trans fats are often listed as partially hydrogenated oils or shortening. They may, however, also be listed as trans fats.\u00a0<\/span><\/p>\n

For optimal health, keep your intake of saturated fats between <\/span>5% to 6%<\/span><\/a> of your calories per day. As for trans fats, once in a while won\u2019t harm you, but they offer no benefit to your body. So if you can avoid them, you definitely should.\u00a0<\/span><\/p>\n

4. Reduce your sugar intake<\/h3>\n

Eating too much sugar has a ripple effect on your health. Sugar is a simple carbohydrate, and your body needs carbohydrates like these from fruits, vegetables, and certain dairy products. But foods with added sugar provide no benefit to your health and can even cause you harm. Eating too much added sugar can lead to weight gain, which increases your risk of <\/span>chronic health problems<\/span> like type 2 diabetes, heart disease, and even certain cancers.\u00a0\u00a0<\/span><\/p>\n

On food labels, <\/span>added sugar <\/span><\/a>may be listed as corn syrup, fructose, raw sugar, amongst many other names. Some of the biggest culprits with hidden added sugars include:\u00a0<\/span><\/p>\n