Local nutritionist has practical advice for January health goals: “Focus on balance, not perfection” 

The month of January is in full swing here in mid Michigan, complete with grey skies, colder temperatures, and comfort-food cravings. But if you’re regretting those sweets and treats you indulged in throughout the holiday season, January is also the perfect time to think about making different choices—from the food you prepare to the food you dine out with, to how you choose to incorporate movement and exercise into your routine.

“It’s a good time to kind of reassess your health overall and what steps might be helpful to improve or support your health and your wellbeing as you move into a new year,” says Kati Mora, RDN (registered dietician nutritionist). “So it’s kind of a nice checkpoint in that way.”

“I think it’s really important to focus on balance, and not perfection,” Mora adds. “The first thing I always try to make sure people do is take a breath and look at it in a way that is positive and additive … looking for ways to take meals that you are used to having and and looking for ways to maybe add in or supplement some more nutrient-rich options into into those foods … Things that come to mind for me are soups and stews, and those are great opportunities to add in a variety of nutrient-rich foods.”

“Vegetables and fruits are always a challenge, and so looking for ways to add those into some of those comfort meals can be a really great way to make it more filling, make it more flavorful, and obviously more nutrient-rich as well.”

In spite of the rising cost of groceries, Mora also says you may be pleasantly surprised by the affordability of eating healthier.

“I think a lot of times when we’re talking about things that we find in the produce aisle, for example, it might take a little more time to buy your fruits and vegetables where you need to do the prep work for those, but it saves quite a bit of money to be able to do that,” she says.

“Most fruits and vegetables tend to be relatively affordable,” she continues. “Sometimes I think it’s surprising when you know you need to buy some green onions, for example, and they’re actually relatively affordable compared to some of the packaged items that are on the shelves. I know, even if you look at a bag of chips these days, they’re pretty expensive.”

“The other thing I think is really important to factor in is that when you’re purchasing foods that are having more of that fiber, that protein, you’re choosing fats that can kind of help provide some more of that satisfaction factor,” Mora adds.

“So things like olive oil, avocado, those types of things, that sense of fullness also is going to help you probably get to your next snack, your next meal, in a way that a bag of chips or a snack of chips isn’t going to do,” says Mora. “And so you might actually end up eating in a way that you’re not necessarily eating as much of those things, going through your ingredients as much, which can have a cost saving benefit.”

“Those types of things do matter,” Mora says. “If you’re staying fuller longer, you’re probably able to get away with a budget that is more than likely more affordable than what you might think.” 

Mora also says that building healthier habits is really about making conscious nutritional choices—whether you’re eating at home or eating out, and the Mount Pleasant community has lots of options for doing just that.

“We’re really fortunate. GreenTree has a lot of items that you can pick up and take. They have their hot bar, which often has a wide variety of food options. And then if you’re following a specialized diet, they have some really great options as well there for you,” she says.

“I think Pure Vitality is another great stop in downtown Mount Pleasant,” she adds. “I love their bowls and their salads. Again, you know, just looking for those things that are going to provide you with a variety of fiber and vegetables and some quality lean proteins.”

“Max and Emily’s has a lot of different sandwich options where you can incorporate veggies and fiber and lean protein,” says Mora. 

“I think there are a lot of different places that you can go where you can feel like you are getting a really satisfying meal but also, you know, can help you to meet some of those nutritional needs that your body has.”

“Anytime you are going out to eat, if you can kind of keep that front of mind as you’re ordering. Even just from a balanced perspective, to say, ‘Here I am. I’m going out to eat with people, and I want to try to maintain a way of eating that’s going to help support my body.’ Keep an eye out for those types of ingredients.”

Aside from dining out, Mora also says there are a lot of other local resources for people looking to hit the proverbial “January Reset” button.

“I think we’re really fortunate that we have two health systems right here in our community. We have MyMichigan Health; we have McLaren Central Michigan. Both of those organizations have dietitians that are available to work with individuals a lot of times. Especially if you have a specialized need for working with a dietitian. They’re going to be able to really help guide you along an individualized nutritional plan that will help support your needs.”

Mora suggests a healthy start to the new year can additionally include building a healthier mindset when it comes to nutrition.

“We also have some fantastic mental health providers that are available as well, and I think that that’s really important,” Mora says.” “We have Center of Hope; they specialize in disordered eating. And I always think, you know that is a really important resource that isn’t always maybe utilized when we’re thinking about kicking off our new health plan. Food can be complicated, and we can have a lot of feelings that are wrapped around the way that we eat. And so that can be a really fantastic resource as well.”

In addition, Mora reminds us that even though it’s cold outside, exercise is an important part of health and wellbeing.

“​​Our bodies are meant to move,” she says. “So you want to find ways that you enjoy moving.”

“We have a lot of gyms. So if individuals are interested in doing CrossFit, we have CrossFit Worthy. If they’re interested in maybe a more traditional gym, we have MP Fit Club,” she says. “We have OMbodies here in town. There’s a pilates studio that just opened. And then we’ve got karate studios.”

“You can go to Morey Courts and play basketball. You can walk around the track,” Mora adds.“We have some local hikes that happen through some of our parks. Even in the winter. Snowshoeing through Deerfield Park can be a lot of fun.”

“I think the biggest thing is to find something that you enjoy doing so that you stick with it.”

When asked for her top tip for a healthier January, Mora has some practical advice.

“I would say, add color to your plate. Obviously I’m not talking about adding Skittles,” she says with a laugh. “But if you are adding a variety of colorful fruits and vegetables to your plate, not only do we have that nourishing impact, but also that color just brightens things up. And I think we need that when the sky is relatively gray. So I would say, look for ways to add color, not only to help benefit your nutritional well being, but also to add some color to your day and to have fun with it.” 

“You know, I think sometimes we move into this season, and it feels like work to try to change the way that we’re eating, or to focus on healthy eating. Instead, I would just encourage people to look for ways to add things that bring you joy, as well as nourishment. When you eat something and that is nourishing to your body, you feel that longer term. And it feels good, longer term.” 

“So, I think looking for those types of foods that are going to play double duty in providing nourishment but also providing joy, that’s going to be a recipe for success,” Mora concludes. “And then same thing with movement. You gotta enjoy it, otherwise it’s not going to last. And I guarantee you, since our bodies are meant to move, there’s something out there that’s going to work for you, that’s going to feel really beneficial to your overall day and just help you feel better in every moment that you’re experiencing.”