Adding nutrient-dense foods and movement to daily routines boosts success in reaching health goals.

It’s the New Year, and the “new me” mindset for health usually comes along with this new start. For a long time, society has defined “health” by subtraction, such as losing weight through rigorous exercise or by removing certain foods or entire food groups from meals. This method has proven to be ineffective, as it contributes to yo-yo dieting, increased weight gain, heightened body image distress and eating disorders. Maintaining overall health is an important part of nurturing a sense of wellbeing. To meet this goal, it is time to flip the script. Instead of subtracting from your life, choose to add foods and movement that nourish and enrich health and daily routines. This mindset is more likely to lead to better health and life enjoyment.

Add nutrient-dense foods for health

Taking an additive approach to health has many benefits. Rather than making a list of foods to eliminate from your diet, consider the alternative. Choose to consume food you like, but add more nutrients to it to fuel your body. For example, enjoy delicious, creamy macaroni and cheese, but make it with milk and real cheese. Milk contains 13 essential nutrients, such as calcium, protein, and vitamin D. Then be sure to add vegetables, such as broccoli or carrots, to make a balanced, nutrient-dense meal that satisfies.

Adding in a variety of nutrient-dense foods, like dairy foods, is a great way to fuel your body and add important nutrients that your body needs. Make food choices that honor your health and taste buds and also make you feel good. Remember, you don’t have to eat perfectly to be healthy.

Add joyful movement

The additive perspective on health highlights the importance of engaging in enjoyable forms of movement that add joy, strength, flexibility, or endurance.

There is a common cultural message that exercise should be rigorous and that a workout does not count unless you are sore the next day. This concept simply is not true. All movement counts. Engage in activity that suits your lifestyle, such as hiking, playing football with your kids, or taking a walk to get the mail. And remember, chocolate milk, with its nutrient-dense package, makes an excellent recovery beverage for physical activity.

Add joy

Focusing on how to add value to your diet is the best way to make lasting changes for health. Consider the following questions when determining how to make additive choices. What can I do to help myself feel good? What types of movement feel enjoyable? What way of eating serves my needs and is tasty? How does my mental health factor into my overall health?

Going against the ingrained diet culture is not easy, but you can find motivation in the fact that society’s definition of “health” has not served individuals well. Whether the diet culture has made you question your body’s hunger, propelled you to try a fad diet, or made you feel unworthy, diet culture has shown itself to be a friend to self-hatred and an enemy of self-compassion. So grab your favorite meal and top it with cheese or drink a glass of milk with it. Rest assured that this new year is different, and you are going to be adding value to your lifestyle instead of taking away from it!