STREAMING NOW: Watch Now

A New Year, new food resolution: More fruits and veggies

It's the end of December, which means there's a good chance you are thinking of ways to live healthier in the new...

Posted: Dec 26, 2017 11:17 AM
Updated: Dec 26, 2017 11:18 AM

It's the end of December, which means there's a good chance you are thinking of ways to live healthier in the new year. Whether you want to drop 10 pounds, improve your cholesterol or have more energy, we have five food-related New Year's resolutions that will help you achieve your goals.

No. 1: Mindful eating

Produce is easily incorporated as ingredients in meals

Frozen, canned or dried fruit and vegetables are just as nutritious as fresh

No. 2: Cook at home

No. 3: Meatless one day a week

No. 4: More fruits and veggies

No. 5: Water

Fruits and vegetables are low in calories, high in fiber and rich in vitamins, minerals and antioxidants that can help reduce the risk of disease -- yet many of us fall short on getting our 2- cups of vegetables and 2 cups of fruit daily -- the amount recommended for an average 2,000-calorie diet, according to US dietary guidelines.

To add produce into your diet, start by assessing how much you are currently eating. "If you are eating two to three servings, can you add one or two more per day?" asked Caroline Passerrello, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics.

Including more fruits and vegetables in your diet can be as simple as adding a banana with cereal or yogurt at breakfast, eating a salad at lunch, or choosing berries for dessert. But it can also be a virtually effortless process when produce is incorporated as ingredients in meals, like adding kale to hummus or mixing saut-ed mushrooms into a meatloaf. "When I do a pound of ground meat, I add 8 to 12 ounces of mushrooms, and you get a larger product with vitamin D and potassium," Passerrello said.

Using a spiralizer is another way to enjoy more vegetables. "You can mix a cup of spiralized zucchini or carrots with your pasta or apples on a salad, and you will have a larger portion, with more fruits and vegetables." Passerrello recommends lightly saut-ing sprialized veggies with olive oil and garlic while pasta is boiling and then mixing them together.

Finally, don't be afraid of frozen, canned or dried fruit and vegetables. "These forms of fruits and vegetables can be time-savers and -- if purchased without added sweeteners or preservatives -- are just as, or more, nutritious than fresh," Passerrello said.

How to measure it:

Once you set your goal, keep a daily journal of your fruit and vegetable servings, which are measured in cup equivalents. For example, 1 cup of fruits and vegetables equals 1 cup of raw or cooked vegetables or fruit, 1 cup of vegetable or fruit juice, 2 cups of leafy salad greens or half a cup of dried fruit or vegetable.

Mississippi Coronavirus Cases

Data is updated nightly.

Confirmed Cases: 15523

Reported Deaths: 734
CountyConfirmedDeaths
Hinds100625
Lauderdale73862
Madison72423
Scott65012
Neshoba64639
Jones62928
Forrest56438
DeSoto5427
Rankin4398
Holmes42928
Leake42712
Copiah3124
Jackson30813
Attala29817
Yazoo2814
Newton2714
Leflore26431
Lincoln26329
Harrison2587
Monroe25725
Oktibbeha23912
Lamar2385
Lowndes2119
Pearl River20931
Wayne2041
Pike20311
Adams19915
Noxubee1866
Washington1787
Warren17310
Covington1652
Jasper1634
Bolivar16211
Lee1536
Smith15211
Kemper14411
Clarke14418
Lafayette1364
Chickasaw13512
Coahoma1254
Carroll11711
Winston1171
Marion1159
Clay1124
Claiborne1112
Lawrence1021
Simpson1010
Tate941
Grenada943
Yalobusha935
Hancock9111
Wilkinson889
Itawamba877
Montgomery851
Sunflower843
Union835
Marshall833
Jefferson Davis773
Tippah7311
Panola713
Webster692
Calhoun654
Amite641
Humphreys607
Walthall560
Tunica553
Prentiss533
Perry503
Choctaw432
Jefferson421
Pontotoc353
Quitman330
Tishomingo320
Stone300
Franklin292
Tallahatchie271
George251
Alcorn171
Benton150
Greene131
Sharkey70
Unassigned00

Alabama Coronavirus Cases

Confirmed Cases: 18018

Reported Deaths: 644
CountyConfirmedDeaths
Mobile2239116
Jefferson1837102
Montgomery171040
Tuscaloosa78315
Marshall6939
Franklin5567
Lee54833
Shelby51720
Tallapoosa42765
Butler41118
Chambers35525
Walker3542
Elmore3548
Madison3394
Baldwin2909
Morgan2801
Dallas2723
Etowah25711
DeKalb2483
Lowndes24612
Coffee2361
Sumter2247
Autauga2214
Houston2204
Bullock2095
Pike2030
Colbert1842
Hale1739
Russell1710
Marengo1706
Barbour1671
Lauderdale1642
Calhoun1603
Choctaw1538
Wilcox1487
Clarke1442
Cullman1430
Randolph1277
St. Clair1231
Marion12211
Pickens1164
Dale1150
Talladega1135
Limestone1060
Chilton1011
Greene944
Winston900
Macon824
Henry802
Covington801
Jackson782
Crenshaw753
Bibb751
Washington706
Escambia633
Blount621
Lawrence500
Geneva430
Conecuh411
Coosa401
Monroe402
Perry390
Cherokee373
Clay272
Lamar260
Fayette160
Cleburne151
Unassigned00
Tupelo
Clear
72° wxIcon
Hi: 87° Lo: 66°
Feels Like: 72°
Columbus
Clear
69° wxIcon
Hi: 88° Lo: 69°
Feels Like: 69°
Oxford
Clear
68° wxIcon
Hi: 85° Lo: 62°
Feels Like: 68°
Starkville
Clear
70° wxIcon
Hi: 86° Lo: 63°
Feels Like: 70°
WTVA Radar
WTVA Temperatures
WTVA Severe Weather