Guest post by Kelly Hogan, MS, RD, CDN, a registered dietitian who has worked within the Mount Sinai Hospital for the past three years, now focusing on breast cancer nutrition for the Dubin Breast Center. Kelly provides individual counseling in the areas of wellness, weight management and symptom/side effect management, in addition to creating patient education and wellness programs.

It’s that time of year, the month of December is often full of holiday parties, traditions and yes, cookies and cocktails. These indulgences can add up over time, and if you’re like the average American, you may have gained a pound or two by the time January 1 rolls around.

When it comes to New Year’s goals, I often see patients come to me with thoughts on not having this food, avoiding that food, swearing off essential nutrients (e.g., carbs or fat) or drastically cutting calories as a means for weight loss or even just to “get healthy.” Not only are these strategies rarely necessary, but also too drastic to last much longer than those cheap rain boots during the first January snowstorm.

Instead, I have my patients to focus on the positive. Rather than cutting out or labeling certain foods as “bad” or “off limits,” we discuss the benefits of certain foods in the diet and set some goals on how to incorporate them on a regular basis with a bit of planning. I often find this approach not only to be successful with weight loss, but also in creating long lasting, healthy habits and increasing variety in the diet. Here are three general goals that are a great place to start:

1. Eat at least four servings of non-starchy, colorful vegetables daily – vegetables should comprise the majority of your diet, but most Americans do not get nearly enough. Make it your mission to add leafy greens, tomato and cucumber to sandwiches, bulk up salads with raw, chopped kale, snack on carrots and celery with hummus or throw a handful of spinach in your morning smoothie. Colorful vegetables are high in antioxidants, which may help reduce risk for chronic disease and some cancers, and are an excellent source of filling fiber.

2. Eat breakfast – we dietitians say this is the most important meal of the day for a reason! Starting your day with a nutrient-dense meal can help fuel your body for the day ahead and prevent overeating during lunch or dinner (this often happens when we let ourselves get too hungry!). Aim to combine a protein and fiber source together, such as oatmeal and peanut butter or skim milk, eggs on whole wheat toast or Greek yogurt with berries, which can help keep you satisfied until your next meal or snack.

3. Cook one new meal every week – studies have shown cooking at home is not only good for the waistline, but the perfect time to bond with friends and family. By making your own meals, you are in control and can avoid any sneaky ingredients that may make a healthy-sounding takeout option loaded with fat, sugar and/or salt. Busy schedules are no excuse – choose to make a big batch of vegetable-based soup, chili or stew and portion out individually in Tupperware for a quick and healthy option on the go. Try my black bean, sweet potato chili recipe below, which is packed with vitamin A, vitamin C, fiber and is a nice plant-based protein source.

Sweet Potato Black Bean Chili

Serves 4

Ingredients

• 1 tbsp. olive oil
• 3 medium-sized sweet potatoes, cut into 1/2 inch wedges or cubes
• 1 onion, diced
• 1 clove garlic, diced
• 1 cup chopped green pepper
• 1 green chili pepper, chopped
• 1 can (14 oz.) diced tomatoes
• 2 cans low sodium black beans, rinsed and drained
• 2 tbsp. chili powder
• 1 tsp cumin
• 1 tsp sea salt
• 1 tsp pepper
• 1 tbsp honey
• 3+ cups raw spinach
• ¼ cup shredded pepper jack cheese (optional)

Instructions

Heat the oil in a large pot or Dutch oven and add onions and sweet potatoes. Sauté until potatoes are slightly tender (about 6-8 minutes). Add chili powder, cumin, garlic, green pepper and chili pepper. Cook for 2-3 minutes. Add tomatoes and black beans and stir. Add salt, pepper and honey. Cover and simmer until sweet potatoes are tender (approximately 20 minutes). Add in raw spinach and mix in thoroughly. Top each serving with 1 tbsp. shredded jack cheese as desired and enjoy!