Nutrition Experts Share Top Tips for Better Nutrition in 2024

New Brunswick, N.J., January 1, 2023 – Once the holiday season starts to wind down, many people choose to take on a fresh start to the New Year by making resolutions, many of which involve making lifestyle changes to prioritize health and quality of life. Good nutrition and movement are important parts of overall health, whether you’re a cancer patient, survivor, caregiver, or loved one – and practicing healthy eating has been shown to help prevent cancer and cancer recurrence. Here are some top tips to make your health a priority in the New Year:

• Start small. Work on making small changes gradually over time instead of trying to change your diet and exercise routines all at once. Work on making changes that you can stick with in the long term.
• Get moving. Incorporate physical activity into your daily routine. Taking the stairs, going on a short hike, walking with friends, dancing, parking farther away from the entrance and gardening are great ways of sneaking in extra physical activity.
• Choose activities that you enjoy. If you focus on having fun and doing new things that interest you, you will be more likely to stick with it.
• Partner up. Find friends and family members with similar goals and work towards them together. Staying on track towards meeting your goals is easier with support and encouragement.
• Choose water as your main beverage. Cutting out sweetened sodas, energy drinks and juices can lower your sugar and calorie intake significantly.
• Eat more plants. Choose a variety of different colored fruits and vegetables, as well as whole grains, nuts and seeds.
• Plan meals and snacks. It is easier to make healthy choices when healthy foods are accessible.
• Stock your kitchen. Frozen fruits and vegetables, frozen grains, salad mixes, plain popcorn, corn tortillas, canned beans and lentils, nuts and nut butters, low fat dairy and frozen protein sources are great to keep on hand for quick meals and snacks.
• Life Happens. If a party, event or craving steers you off course, just get right back on track. One day does not ruin all of your efforts.

Tracy Meissner, RD, registered dietitian/clinical nutritionist; Christina Frescki, MBA, RD, FAND, registered dietitian; Lori Magoulas PhD, RD, nutritionist in the Pediatric Hematology/Oncology Program; and Pamela Bove, RD, registered dietitian, are part of a comprehensive care team at Rutgers Cancer Institute of New Jersey and RWJBarnabas Health.

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