Happy New Year! (Flickr/ Photo by Grundlepuck)

‘Tis the season to be making resolutions for the new year and dietary goals are almost always on top of the list. This year instead of trying the latest fad diet to reach your 2010 goals, try making these small changes to your daily eating regimen and improve your health painlessly. Add just one of these habits to your routine every month and by holiday season next year, you’ll be leaner and healthier.

1. Eat more green leafy vegetables. Aim for at least one serving every day of dark green leafy vegetables like kale, spinach, collards, broccoli rabe, Swiss chard or bok choy. They are full of B vitamins, fiber and minerals. If you only keep one resolution, this should be it.

2. Eat less meat. Protein is one of the three macronutrients in our diets (along with carbohydrates and fat) but most Americans get too much of it from animal sources. Try cutting your meat portions in half and filling the space on your plate with more vegetables.

3. Eat more whole grains. Replace bread and boxed cold cereals with whole grains like oatmeal, brown rice, wild rice and quinoa. Whole grains are hearty, filling and give you a long lasting supply of steady energy keeping blood sugar in check.

4. Avoid processed sugars. Beware of packaged foods that are high in added sugars. Check the food labels for the number of grams per serving and remember that the American Heart Association recommends no more than 24 to 36 grams of added sugar per day. That’s the equivalent of 6 to 9 teaspoons. Beware especially of flavored yogurts, bottled iced teas and sodas, cookies and ice cream.

5. Eat more sweet vegetables. Root vegetables like sweet potatoes, onions, carrots, turnips, parsnips and rutabagas will satisfy your sweet tooth while adding vital nutrients and fiber to your diet.

6. Banish trans fats from your foods. Trans fats are vegetable oils that have been artificially treated with hydrogen (hydrogenation) to be solid at room temperature. They are the most harmful fats in the food supply. Even though a butter substitute or other processed food is labeled “0 Trans Fats,” don’t believe it. Check the ingredients for anything that says “hydrogenated” or “partially hydrogenated.”

7. Drink more water. Everyone needs a different amount. Start with a number of ounces equal to half your body weight and adjust more or less to what works for you.

8. Drink less coffee. It’s one of the most acidic things you can put in your body, wreaks havoc in your stomach, and drives lots of people to prescription acid blockers. It can also lead to big swings in blood sugar levels and weight gain.

9. Eat more fruit. Eat at least two servings of fresh fruit every day. Like sweet vegetables, fruit will subdue those sugar cravings while giving you fiber, antioxidants and vitamins.

10. Get more sleep. You need 7 or 8 hours a night preferably starting at 9 or 10 pm to optimize your body’s repair and regeneration function, and to bring down stress hormone levels.

Happy Healthy New Year!