Start the Year like a Nutritionist

5 resolutions from 5 experts 

We asked 5 UVA nutritionists to share their New Year resolutions. If you want to eat better and eat less, read on for inspiration from the experts. 

Susan E. Del Gobbo, MPH, RD, Clinical Nutritionist

My resolution is to eat more vegetables. I recommend everyone strive for two cups of cooked vegetables and/or three to four cups raw. Look for every color from dark orange to green. Vegetables are rich in vitamins A and B and minerals like potassium, magnesium, iron and calcium. They also supply generous amounts of fiber and are extremely low in calories so they fill you up without filling you out. Need fresh ways to get 5 servings? Consider roasting root vegetables or sauté garlic in olive oil and toss in lightly steamed greens with a dash of salt. Add spinach and peas to pasta dishes and soups, mixed vegetables to stir-fries, corn to corn bread, and broccoli to casseroles. If you are in a rush, frozen vegetables can be substituted to help you keep your resolution. 

Kelli C. Hughes, RD, CDE, Clinical Nutritionist

My resolution is to eat when I’m hungry and stop when I’m satisfied. Sounds simple, but focusing on when I’m hungry helps prevent eating for reasons other than hunger (stress, anger or even celebration). It is the best way to keep my weight in check and still enjoy eating what I want to eat. Staying committed to eating only until I’m satisfied, rather than full or “stuffed” helps me eat real foods in moderation. Like most things this is a learned behavior and a skill that takes time to perfect. The more I keep this goal in front of me, the more it becomes second nature. 

Cynthia L. Moore, MS, RD, CDE, Assistant Clinical Nutrition Manager

My general resolution for 2009 is to develop discipline and accept internal limits. In practical terms this can be applied to food choices, portion sizes and order. Some of the ways I plan to practice this resolution include:

1. Practice 10-20 minutes of meditation most mornings

2. Lose the menopausal 15 (lbs) by having modest portions and using Solution Method check-ins.

3. Devote time regularly to organizing paper piles…or as one book calls it, Taming the Paper Tiger 

Mary Lou Perry, RD, MS, CDE, Heart and Vascular Center Dietitian

I will choose to appreciate quality not quantity. Regarding food, I will choose foods I love and be satisfied with less. At work, I will send fewer emails and have meaningful connections with people in real time. When it comes to my personal time, I will be selective about saying “yes” to what I am passionate about. When it comes to talking, I will do less of it and listen more attentively. When it comes to spending in general, I will be satisfied with less and feel abundantly blessed by what I have. I will do what I love and love what I do.   

Teller Stalfort, MPH, RD, Clinical Nutritionist

My resolution is to be realistic and specific next year. I want to treat my body with respect by moving it regularly and filling it with healthy foods 90 percent of the time. That leaves room for 10 percent of my choices to be indulgences like occasional French-fries with my son or an extra glass of wine when he has an overnight stay planned. That way I won't set myself up for unrealistic expectations that may result in guilt or self-punishment that leaves me further away from my goal.  Being specific in the New Year means choosing concrete goals, such as exercising 5 days per week, and having a plan for how I will accomplish that goal. For example, I will need to pack a gym bag, line up childcare for my son and plan for quick, healthy meals on those days.