Stuck in a rut with your nutritional goals? Back to basics – St George News

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CHARACTERISTIC – Do you feel overwhelmed by your nutritional goals? It may help to simplify and go back to the beginning.

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A solid foundation of nutrition basics is the best place to start. You can find everything you need at With a solid understanding of the basics, your nutrition knowledge will grow and propel you towards a healthier lifestyle. When I started as a nutrition educator, I only knew the basics. And look at me now! You can do it too.

MyPlate has some great tips for getting started.

Start with small changes. Instead of revising your diet, make small changes to what you eat and drink that will work for you now and in the future. Start by including vegetables at every meal, using smaller plates to control portion sizes, and drinking eight glasses of water each day.

Take one day at a time. Sometimes things don’t go as planned, even with the best of intentions. If you miss a day or a milestone to reach your goal, don’t give up! Recognize and celebrate small successes to keep you going. Also recognize your weak points and start with a small step to overcome them.

Get active your way. Choose activities that you like! If you focus on having fun or learning a new skill that interests you, you’re more likely to stick with it. The exercise is not unique. Click here for ideas for creating an active lifestyle.

Photo courtesy of USU Extension Create Better Health Blog, St. George News

Team up. Find a friend with similar goals – swap healthy recipes and get active together. Staying on track is easier with support and a cheerleader. Share your goals with your family and ask them to encourage you along the way.

Celebrate successes. Treat every change as a “win” as you create positive habits and find ways to achieve your goals.

Reward yourself – you’ve earned it. Reward yourself with something that will move you towards your goal. A new kitchen gadget to cook healthy meals, new exercise shoes or workout clothes to boost confidence, or a night out to enjoy a fruity dessert are all good ideas.

No matter where you are on your journey to a healthy lifestyle, use the basics as the foundation to keep moving forward. One of your new goals may be to include fish in your diet. Tilapia is an economical fish. Toss it with a bowl full of greens to make a tilapia salad and you have a delicious meal. You can also use tuna instead of tilapia or chicken if you’re not a fish lover.

The recipe calls for pico de gallo. Making yours is easy. Click here for the recipe. Enjoy!

Written by CANDI MERRITT, Certified Nutrition Education Ambassador.

This article was originally published on July 3, 2018 on the USU Extension Create Better Health blog.

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