health

• Eat red meat in moderation but avoid processed meats. A study published in the journal Circulation took a look at the connection between red meat and processed meats and their relationship to heart disease and diabetes. They found that the issue is processed meat and not really eating red meat in general. Stick to 4-6 ounce portions of beef, pork and lamb and avoid hot dogs, salami, bacon and other cured meats.

• Take some time this year to learn about and reduce your portion sizes. Over the past 20 years, average portion sizes of all foods, including hamburgers, French fries, soft drinks, and salty snacks have increased, in some cases by more than 50 percent. The size of plates has also increased, allowing for more food to be piled on the plate. Remember that a half-cup serving of pasta or rice is the size of a computer mouse. A three to four  ounce portion of meat, poultry or fish is the size of a cassette tape or a deck of cards. Portion distortion is one of the biggest ways to trick yourself into eating more than you need to. Start by heaping on the veggies first, which will leave less room for the calorie-laden starch and protein.

• Stock your cupboards with healthier ingredients. Dr Gourmet believes this is the single most important thing that I believe you can do to eat healthier. If you have healthy ingredients on hand, that's what you will eat. Forget those boxed potatoes that have been processed and contain preservatives; stick with real thing. Try some misshapen fingerling potatoes, cute baby red potatoes, or maybe bake (or microwave) a sweet potato for a change of pace.