As Northern Michigan University ushers in a new year and a new semester, it is time to reflect on behavior changes that have a positive effect on our health. As a registered dietitian, working within Dining Services, on NMU’s campus, I will be providing information about food and how proper nutrition plays a role in health and overall wellbeing.

Weight gain is often an incentive to begin changing our eating and exercise patterns. Holiday festivities tend to add extra calories.

According to www.eatright.org, average holiday weight gain is about one to two pounds and, unfortunately, we tend to keep those pounds on and accumulate more with each passing year. It’s important to realize that 250 calories per day can lead to a half-pound weight gain by the end of the week.

One of the most vital steps in lowering weight is setting realistic goals. While weight reduction may be important to an individual’s health, the focus doesn’t always have to be the number on the scale. Small changes, including improvement in diet and exercise behaviors can have an overall positive impact on our health regardless of weight lost.

Here are some suggestions to help the transition into a healthier you:

 Engage in daily, moderate physical activity. Two 15-minute walks each day can make a difference by burning about 100 calories. The more activity you are involved in, the more fit your muscles become with the bonus of additional calories spent.
 Keep a food record. Nothing makes you more aware of what you are eating than writing it down. One study in Annals of Internal Medicine showed that we often underestimate our daily intake by 1,000 calories.
 Eat breakfast. People who eat breakfast tend to consume fewer calories throughout the day. Don’t make the mistake of “saving up” on calories by skipping breakfast. Eat regularly throughout the day, about every three to five hours.
 Plan ahead. We tend to eat what we put on our plate so make the most of it by increasing portions of fruits, vegetables, bean or grains and reducing the higher calorie foods.
 Focus on fiber. High-fiber, natural foods like fruits, vegetables and whole grains are high in volume and satisfying, but lower in calories.
 Practice portion control. Eat slower and really think about what it is that you want on your plate. Take time to decide if you are satisfied before going back for a second helping.
 Remember that alcohol contains calories. One ounce of vodka contains about 100 calories and one 5-ounce glass of wine contains about 125 calories; quite often we consume these in excess. Eatright.org suggests alternating drinks with a glass of water, and drinking in moderation.

It’s clear that the best way to get started on the road to health is to take action. Recognize that there will be setbacks, accept them and move on; persistence is key in succeeding. Expect hard work and a long term commitment.