Not long after the last Christmas gift is unwrapped, people will turn their attention to the upcoming New Year. The start of a new year signifies a fresh beginning, providing an opportunity to reflect on the past and make a conscious effort to live a better quality of life. This calendar swap motivates people to pursue goals with a “fresh start.”
For many, the new year means a new diet to achieve a healthy weight. While some trendy diet strategies can be effective in the short term, many leave you feeling hungry with low energy. And fail to keep weight off in the long run. This year, try three easy-to-follow, science-based tips to help you create healthy and balanced meals in the new year.
Stay Full and Satisfied
Anchor your meals and snacks with lean protein. Eating protein-rich foods gives you the nutrients you need to stay strong and satisfied. Choose lean meats like poultry, beef, pork, or seafood baked, blackened, steamed, or air-fried. Maintain a healthy weight with dairy foods. The protein in a glass of milk, Greek Yogurt, or cottage cheese can help you stay full and maintain a healthy weight. Plant proteins contain fiber, which can help digestion, lower the risk of heart problems, diabetes, and cancer, and keep you full and satisfied.
Eating a protein-rich breakfast can help you eat less later in the day. In the New Year, try make-ahead lactose-free egg bites for a quick and easy breakfast on the go.
Stay Energized
Fad Diets often lead to low energy because they significantly reduce calorie intake, giving the body less fuel to function, which can result in fatigue and tiredness. Fight fatigue and fuel your body by eating enough throughout the day and focusing on B vitamins, which help the body produce energy. Some great sources of vitamin B food include whole grains, dark leafy greens like collards, kale, broccoli, eggs, fish, and beans, as well as high-quality meats and dairy. Milk is a natural source of 4 B vitamins- fuel your body needs to stay energized.
Skip the vending machine or sweet treats for your afternoon pick-me-up. Energize the back half of your day with Greek yogurt and some fruit, hummus with broccoli, or spinach in a fruit and yogurt smoothie.
Stay Hydrated
Dehydration can make you feel tired and sluggish, leading to mindless snacking when you only need to be hydrated. But hydrate brightly with plenty of plain water and unsweetened teas. Most health experts recommend drinking half your body weight in plain water ounces. Milk helps you hydrate naturally. Skip added-sugar alternatives and choose real, unflavored dairy milk.
Skip the Fads
Skip fad diets this year and avoid trendy diet plans that promise quick weight loss by severely restricting food groups or promoting extreme eating patterns, as they are often unsustainable and can be detrimental to your energy and health in the long run. Make 2025 the year to focus on making gradual, balanced changes to your diet based on whole, nutritious foods for lasting results.
Lactose-Free Garden Egg Bites
TheDairyAlliance.com
Lactose-free egg bites are a protein-packed and deliciously satisfying breakfast option for those with lactose intolerance. It’s made with lactose-free milk which is real milk just without the lactose.
Ingredients
1/4 cup lactose-free milk
3/4 cup cheddar cheese
3/4 cup tomatoes, diced
6 medium eggs
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1 teaspoon chives, optional
Instructions
Preheat the oven to 350°F.
Grease muffin tin with butter or cooking spray.
In a mixing bowl, combine eggs, milk, salt, pepper, garlic powder, and onion powder.
In each muffin hole, add 1 tablespoon diced tomatoes and chives (and 1 tablespoon each of any additional add-ins) and a sprinkling of cheese.
Pour egg mixture into each muffin hole, about halfway full.
Bake for 20 minutes. If not fully cooked, cook 2 more minutes at a time until finished. Enjoy!
FREEZE: Let cool and place in an airtight container or plastic zip bag and place in the freezer. REHEAT: Microwave for 20-30 seconds.
Maple Cinnamon Milk Tea
TheDairyAlliance.com
Enjoy this soothing milk tea any time of day! It’s light with just a hint of sweetness to balance out the spice. Could be served cold as well.
Ingredients
1 1⁄2 cups milk
2 cinnamon sticks
1 tablespoon maple syrup
1 teaspoon vanilla
3 black tea bags
2 cups boiling water
ground cinnamon
Instructions
Combine milk and cinnamon sticks in a heavy bottom saucepan, bring to a low simmer and let steep for 5 minutes, discard sticks. Meanwhile, bring 2 cups of water to a boil and add tea bags. Let steep 2-3 minutes, discard bags. Add maple syrup and vanilla to the steeped milk, stir to combine. Add tea to milk mix, stir to combine. Divide evenly among mugs, garnish with a sprinkle of ground cinnamon. Serve immediately.
