The new year may bring a big list of things to do, including diet resolutions, weight loss plans, and promises to become healthier.
But it's also important to have Things you should never do Make a list to start January off on the right foot and set the tone for the coming months.
New York-based registered dietitian Vanessa Lysette shared five things she would never do as a nutrition expert as part of a speed round of expert advice on the January 4 episode of TODAY. Told.
Never leave out dietary fiber
Lysette says fiber is good for gut health, blood pressure regulation and weight management. It also helps lower cholesterol.
“We don't get enough of that in America,” she noted.
You can get more fiber by eating whole grains and dark leafy vegetables. You can take supplements, but Lysette advised starting with your diet.
Never drink less than 96 ounces of water
The basis for this amount is Recommendations said Lysette of the Institute of Medicine.
This equates to more than 10 glasses of water, but the range is wide and depends on your fitness level and kidney function, she noted.
“Since we're mostly at home, there's no need to worry about training your bladder,” she added.
Experts told TODAY.com that proper hydration is associated with better cognitive function, optimal energy levels, weight management, and lower risk of urinary tract infections and kidney stones.
Adults who don't drink enough water are more likely to die young. National Institutes of Health research I found one published in 2023.
Never Omit Macronutrients
Macronutrients include protein, fat, and carbohydrates.
“We tend to say, 'I'm not going to eat carbs this month,' and we lose a lot of weight when we do that,” Lysette says.
“But then what happens on February 1st? That's not sustainable. We'll go back to overeating carbohydrates again, and we'll be in an even worse situation.”
She advised eating a more varied diet for maximum success.
Never miss magnesium
Magnesium is an essential nutrient that helps the body function properly, experts told TODAY.com.
Lysette says it has benefits for blood pressure, sleep, anxiety and gut health. Magnesium is found in dark leafy vegetables, whole grains, and chocolate.
It's well absorbed in pill form, but never exceed 500 milligrams, she advised. High doses of the supplement can cause diarrhea, nausea and muscle weakness, Perry Halperin, a dietitian and clinical nutrition coordinator at Mount Sinai Health System, told TODAY.com.
Never prepare meals
Today's Savannah Guthrie thought it was a typo since many people swear by meal prepping for health and weight loss. Research shows that meal planning is linked to improved diet quality, increased meal variety, and weight loss.
But Rissetto admitted it was a valid tip.
While she's all for planning ahead, she advises against actually preparing meals several days before eating.
“So, if I make 10 salads on Saturday, will I eat them on Wednesday? Absolutely not,” she said.
Keeping your freezer stocked with staples like frozen vegetables, rotisserie chicken, and extra brown rice will make dinner prep quick and easy.
That way, “you'll be more successful,” Lysette said.
