Losing weight and starting an exercise program are common New Year’s resolutions, but good intentions are often abandoned long before the winter snow melts. Neha Satsangi, an outpatient registered dietitian at Adventist Bolingbrook Hospital, answers some of her patient’s most common questions to help start 2011 out right.

You can achieve this by coming up with reachable goals for being more healthy and active. Instead of saying, “I’m going to work out for two hours a day,” start off by walking 20 to 30 minutes three times a week. If the weather is cold, jump rope, work out to a DVD or run in place. In terms of diet, variety and balance is important so you don’t get bored and fall off track.

First, make sure you eat a good breakfast. Many people skip it and then tend to eat larger meals in the evening. While I’m not advocating a high-protein diet, protein is important for proper strength, so include some protein at every meal. For instance, add chicken or beans to your pasta. Protein can include foods like hard-boiled eggs, string cheese, yogurt and legumes. Along with protein, it’s important to include fruits and green vegetables with your meals.

No, fats, such as those found in nuts, seeds or olive oil, help aid in digestion and vitamin absorption.

Eating fiber with meals helps you feel full, reduces cholesterol levels and can be a healthy tool for weight management. Fiber acts like a sponge in the body, so it’s important to drink plenty of water throughout the day. Slowly add it to your diet until you are consuming about 15 to 20 grams a day.

Have a grocery list ready and don’t shop when you’re hungry because you’ll tend to pick up things you don’t need. Also, shop the perimeter of the store to get basic items, like dairy, produce and meat. There are resources online to create healthy meal plans.

1. I really want a fit lifestyle, but I just can’t seem to attain it. How can I make real changes this year?
    
2. What types of foods should I consume each day?
    
3. Should I completely remove fat from my diet?
    
4. Everyone talks about fiber. Why should I include it?
    
5. Everything you’re saying sounds good, but once I get inside the grocery store, I’m overwhelmed by all the choices. How do I select the most healthful foods?
    
6. I really don’t think I can avoid my favorite foods forever. How can I stay focused on my goals?

Never say never. It’s OK to have your favorite foods and other treats once in a while. Also, try being active with someone else. It can be a powerful source of motivation. Remember, you have the power to change your life.