Stuck in a rut with your nutrition goals? Get back to basics – St George News

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FEATURE – Feeling overwhelmed when it comes to your nutritional goals? It may be helpful 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 knowledge of nutrition will increase and propel you toward a healthier lifestyle. When I started out as a nutrition educator, I only knew the basics. And look at me now! You can too.

MyPlate offers some great tips to get you started.

Start with small changes. Instead of a diet overhaul, 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, use smaller plates to control portion sizes, and drink eight glasses of water a 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 towards your goal, don’t give up! Acknowledge and celebrate small successes to move forward. Also recognize your areas of weakness and start with a small step to overcome them.

Be active your way. Choose activities you enjoy! If you focus on having fun or learning a new skill that interests you, you’ll be more likely to stick with it. Exercise is not one size fits all. Click here for ideas to create an active lifestyle.

File photo courtesy of USU Extension Create Better Health blog, St. George News

Team up. Find a friend with similar goals: exchange healthy recipes and be 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. Think of each change as a “win” as you develop positive habits and find ways to reach your goals.

Reward yourself, you’ve earned it. Reward yourself with something that will keep you moving toward your goal. A new kitchen appliance to cook healthy meals, new workout shoes or workout clothes to boost confidence, or a night out for a fruity dessert are all great ideas.

No matter where you are on your path to a healthy lifestyle, use the basics as a foundation to keep moving forward. Perhaps one of your new goals is to include fish in your diet. Tilapia is an inexpensive fish. Mix it with a bowl full of vegetables 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 fan of fish.

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

Written by CANDI MERRITT, Certified Nutrition Education Ambassador.

This article originally appeared on July 3, 2018 on USU Extension’s Create Better Health blog.

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