We’re more than two weeks into the new year, but even if you didn’t start 2018 by going on a diet, or if you did and find yourself already floundering, don’t give up. You can start eating healthier any time, not just Jan. 1.

Mary Ann Moylan, licensed dietitian nutritionist at the Trexlertown Giant, has plenty of good advice to get moving toward a healthier you. And it’s so simple and basic, you’re going to wonder why you didn’t think of it yourself.

The way to approach eating healthier is to start by setting realistic goals, Moylan said.

“The goals really need to be something the person can definitely reach,” Moylan said. “Eating healthy is a lifestyle. Making small changes to our everyday meals and snacks can add up to a lifetime of wellness. It’s important to set attainable goals.”

For starters, what about breakfast? Moylan said the first meal of the day should include whole grains, such as bread or cereal; fresh fruit or vegetables; low-fat dairy products; and lean protein.

“Sometimes you doesn’t realize that you need to include some type of protein with their breakfast. Including protein at breakfast will set you up for a healthier day.”

Not only that, but protein combined with whole grains will improve your brain power, she said.

“You will be more alert and creative and be able to concentrate better. You can retain the information better and make more effective decisions when you have that protein and carbohydrate together.”

She said you will also be more alert and you won’t be as hungry as the day goes on either, since you will be more satisfied.

What would she suggest for breakfast? Two eggs, a slice of whole-grain toast and fresh fruit is the perfect balance.

“When you have perfect balance, you feel great.”

Moylan said that balance between protein and carbohydrates is important for every meal, not just breakfast.

That goes for snacks as well.

Starches and fruits are carbohydrates, so a balanced snack might be five or six crackers with some peanut butter; or cheese and crackers; cheese and fruit; grapes and nuts.

And nuts are optimal. They have some protein and a really good type of fat, Moylan said. They’re a little higher in calories, but they still help contribute to a balanced snack.

Moylan said Greek yogurt is also an excellent snack. Have it plain or with fruit.

“Regular yogurt won’t be as high in protein, and will be higher in carbs and sugar,” Moylan said. “It won’t keep you as full or give you that proper balance as Greek yogurt will.”

Something to also consider is when we eat and how often.

“The timing of our meals is very important regarding our metabolism. If we go too long without eating, our metabolism slows down. We should eat every four hours, whether a meal or a snack,” she said.

“Sometimes it will be more realistic to have four to six little meals a day rather than three larger meals.”

Moylan said if we go longer between meals, our metabolism slows down and we won’t burn as many calories as we should.

Try to eat the rainbow

We should all try to eat according to the rainbow, Moylan said, and always include five to nine servings of fruits and veggies a day.

“It’s not difficult to achieve,” she said.

If we eat four to six times a day, including snacks, we can shoot for three fruits a day, at breakfast, lunch and for a snack.

But we also need to add vegetables.

For breakfast, Moylan suggests an omelet. Add green peppers, onions and mushrooms equal to about a ½ cup of cooked vegetables. That’s one serving.

For lunch, how about a sandwich with a salad on the side. Or, put lettuce and tomato on your sandwich, and maybe some raw vegetables on the side. That could be the equivalent of two more servings right there.

At snack time, try a little hummus, which has protein and carbohydrates, and raw veggies. That’s another serving.

For dinner, include two servings of vegetables, either two different kinds, or two servings of one kind.

Between the fruit and vegetables, that’s nine servings. Just try to keep color in mind as you plan your meals. Seeking the different colors helps insure that your meals will be nutritionally adequate. You’ll want to eat red (cherries, strawberries, beets); yellow (squash, beans); orange (carrots, oranges, sweet potatoes); green (lettuce, broccoli, peppers).

“This way, we are including the most vitamins and minerals if we include all the different fruits and vegetables in the colors of the rainbow.