Contributed by MapMyFitness member Kathleen (R.D., ADA member)

The start of a new year is the perfect time to make a resolution to improve your eating habits. A nutritious diet can help you fight disease, increase your energy level, and help you lose weight. It is also an essential partner to physical activity when it comes to maintaining a healthy lifestyle.

With the start of a new year approaching, make a commitment to follow these seven basic goals:

1. I WILL - Increase My Intake Of Fruits And Vegetables
Choosing a variety of fruits and vegetables will provide your body with vitamins, antioxidants, phyto-chemicals and fiber, all of which are great disease fighters. Make it fun for your family and try to serve a meal with all the colors of the rainbow!

2. I WILL - Eat Hearty Whole Grains
Whole grains and cereals provide fiber and nutrients your body needs for peak performance. Quinoa, whole wheat pasta and bread, barley, and brown rice are great sources of whole grains. The protein and fiber in whole grains will leave you feeling full longer, and will help maintain more stable insulin levels.

3. I WILL - Check Labels For Partially-Hydrogenated Vegetable Oils
Trans fats are found in these oils and have been found to both raise LDL ("bad" cholesterol) and lower HDL (“good” cholesterol), which increases your risk of heart disease. When possible, choose products with heart-healthy oils such as olive and canola.

4. I WILL - Eat Breakfast Each Day To Give Me A Boost
The brain and body perform best on a steady flow of glucose (sugar which the body converts to energy). With zero fuel to use, the mind and body slow down, which is why breakfast is extremely important to start the flow of energy at the start of the day.

5. I WILL - Be Aware Of A Balanced Diet
For the average individual, try to balance your meals so that 1/2 of your plate is fruits and vegetables, 1/4 is whole grains, and the remaining 1/4 is protein. Good sources of protein include lean meat, poultry, fish, legumes, nuts, eggs and tofu (soy).

6. I WILL – Eat Slowly
It takes 15-20 minutes for the stomach to tell the brain it has had enough, so eat slowly and don’t rush back for that second helping.

7. I WILL – Respect Moderation
Especially around the holidays, it’s hard not to be tempted by the desserts and other rich foods that accompany the season. Depriving yourself of much-loved comfort items can often result in an overindulgence down the road. Thus, allow yourself to have that holiday cookie…just commit to a small portion and savor every bite!

If you would like to learn more about healthy nutrition, just search online for your country’s Dietetic Association.