Want to be more mindful of what you and your crew are consuming as we head into the new year? “January is the perfect time for a family to incorporate clean eating and drinking habits,” says Maryann Walsh, MFN, RD, a registered dietitian and owner of Walsh Nutrition Consulting in Palm Beach, Florida. “Motivation is high at the start of the year, everyone has had their fill of indulgences the past couple of months and it feels good to get back on track with healthier eating and drinking.” But totally overhauling your diet with the turn of the calendar page can feel completely overwhelming—especially for busy parents. Thankfully, you can make an impact without having to cook separate meals or skip your favorite foods entirely. Read on for five cleaner-eating tips to add to your routine now. They’re so simple you might just stick to them for the whole year.
Give family traditions a healthy twist.
Kids love a big Sunday morning brunch? Or does the whole crew look forward to Friday night pizza and a movie? You may be tempted to sit them out—but don’t. “Starting the new year off on a healthier note doesn't require drastic changes,” explains Walsh. “If pizza night is part of your weekly routine, keep it up, but instead of having two slices of pizza, enjoy just one slice and pair it with a new fun salad recipe or vegetable side—that way you’re incorporating an old favorite while trying a new healthy option.” Try it yourself and your kids might want in, too.
Try this refreshing drink swap.
You know the moment. The kids are finally (finally!) asleep and all you want to do is relax on the couch and binge some TV while having a beer. That’s where Heineken 0.0 comes in. Whether you’ve committed to Dry January or just want to be clear-headed when your kid inevitably jumps on your bed at 5am, this well-balanced, and refreshing option not only tastes great, but also has no alcohol and clocks in at only 69 calories. It also works as an easy take-along for playdates and park picnics, too.
Pare down food prep.
If you picture “healthy meal prep” as lunch after lunch of the same sad container of chicken and broccoli (there’s a meme out there somewhere about this, we’re sure of it), it’s time to expand your definition. Walsh suggests putting a realistic plan in place. “If preparing meals isn’t appealing because you don't enjoy the taste of reheated meats, then pre-chop veggies ahead and then just add your protein like steak, shrimp or chicken to the oven or grill pan so you can easily assemble meals versus having to eat leftovers,” she says. Fajitas—ready in 15!
Just add fruit.
Sipping sugary beverages can quickly sideline any mindful eating attempts. “Instead of sodas and sugar-sweetened beverages, consider flavored sparkling waters or fruit-infused waters,” advises Walsh. If your family members are famous for abandoning half-open cans of seltzer (common predicament!), “put some fruit and water in a pitcher and keep it in the refrigerator so it’s good to go.” Time-strapped parents can make it even faster by choosing fruit you don’t actually have to chop. Blackberries and raspberries are great choices that also happen to naturally contain less sugar.
Make a pretty plate.
“Keep your family favorites in the rotation, but just focus on balance and portion control,” recommends Walsh. Her suggestion? Fill your plate intentionally. “Achieve the right balance with one-quarter plate protein, one-quarter plate carb, and one-half plate non-starchy veggies, like green beans, a side salad, or spinach,” she explains. “Starchy, carby foods like pasta and rice can be part of your meal, but they shouldn't be the main focus.” Though beans have protein, Walsh counts them as a carb. Adding a Heineken 0.0 makes dinner feel special without racking up boozy calories. Sip sip, hooray for that!
