With a little thought and preparation, healthy eating can be easy. Here’s how.

Although we’re just into the second month of 2020, many New Year’s resolutions have already fallen by the wayside, or are becoming harder and harder to keep.

Whether it’s eating healthy, going to the gym, taking leisurely strolls or just plain dieting, for some, it can be a struggle due to lack of motivation, time or money. However, according to several experts, anyone can eat healthy on a daily basis, even on a small budget.

Molly Parker, clinical nutrition manager for Piedmont Columbus Regional in Columbus, recommends and follows the USDA’s “My Plate Method” (choosemyplate.gov) as a great reference for everyone because it walks people through what an ideal plate should look like. For the average adult, eating healthy includes 1-2 cups of fruit per day, 1-3 cups of vegetables a day, 3-8 ounces of grains a day, 5-6 ounces of protein per day and 2-3 cups of dairy per day.

“A colorful plate is something to strive for, and it means eating a variety of things such as making sure we’re having proteins, carbs, fats and fruits and vegetables,” stated Morgan Dockery, culinary arts area manager for Houston County Schools.

To start a day off right, Dockery said that children should eat a good breakfast with whole grain bread, a protein and some fruits and vegetables. She said the whole grains and proteins will give them the energy they need to start the day and keep them fuller longer.

“If you’re going to eat a muffin with whole grain flour and oats versus a purely refined flour muffin, the whole grain is going to keep you fuller longer and give you more nutrients, she explained. “Make sure you’re choosing healthier grains versus a simple carb because it’s going to fill you up and fuel you.”

However, active children, or those who are involved in sports and strenuous training, may need a diet higher in protein than the average child, Dockery said. Children who play sports every season or practice every day after school will need more calories. She said that oftentimes, sports teams want these students to focus on “getting a good bit of protein.” The amount of protein needed depends on what the body has to do because protein builds muscles.

Since kids often come home hungry and want to snack, Dockery suggests low-calorie snacks that won’t kill their appetite before supper. She suggests offering healthy items that have a lot of different flavor profiles in it. She states that hitting on a combination of salty, sweet, and sour tends to quench cravings. Some examples include Granny Smith apples with a slice of cheddar cheese or a scoop of peanut butter because it mixes both flavors and textures.

For someone who is a chip eater, she suggests air pop popcorn as an option because it gives a crunch but isn’t high in fats. However, she warns that parents should make sure that kids are not simply eating because they are bored or even thirsty. She said that oftentimes kids think they are hungry, when in reality, they are just thirsty

Valerie M. Houghton, registered and licensed dietitian for Aramark Health & Wellness, who handles the Mercer University account, stated that “thirst can often be masked as hunger,” so she suggests drinking water or another low calorie beverage on the way to the dining room. If the hunger pains pass, then they were initiated by thirst.

Houghton also suggests that people should pay attention to the feelings of fullness or satiation when snacking because “it allows you to savor the snack, eat more slowly and enjoy some indulgence at times when your snack may not be as healthy.” She said savvy snackers are able to balance frequent healthy snacks with occasional treats because they know that depriving themselves of the treat causes more angst around snacking.

Dockery also recommends staying away from foods that are high in sugar because even though they tend to give quick energy, they cause a “spike” and then burn up quickly. They end result is a “crash” in energy levels.

College students must be careful what they eat, too

While the choice to fix healthy foods generally falls on the parents, Kena Torbert, Family Life Specialist at Fort Valley State University Cooperative Extension, said that college students fall into a different category because they have very different lifestyles.

“You can have six different students in a class and each lifestyle may be different,” she explains. “One may live on campus in the dormitory or they may be a non-traditional student that has a family at home and is taking day or evening classes. Some of them have regular jobs, not just on campus but in the community. Their nutritional needs and the way they dine or eat will vary.”

While Torbert said she always encourages students to eat in the dining hall because they have a variety of healthy food options that are readily available, some students just don’t have the budget for a meal plan. For those students, she said preparing ramen noodles without a seasoning packet can be a healthy option. She said the students can add some dry herbs, such as green onion, basil or cilantro, which can be purchased for $1 a container. Vary the amounts of herbs, and add fresh veggies and protein to complete the meal.

Torbert also suggests using a food pantry on campus if one is available. Pastas, different spaghetti sauces, and nuts are usually staples that are healthy and can be found in most pantries. Students can go in and pick and choose food items for free. For quick meals for busy students and parents, she suggests starting with boil-in-a-bag whole grains, rice or couscous and add microwavable veggies in a stir fry. Finally, add a protein to complete the meal.

Torbert also encourages students to have snacks “in house” instead of going to the vending machines. Some healthy choices she recommends include fresh apples and peanut butter or carrots and hummus, whole grain cereal with a piece of fruit, unsalted and unbuttered popcorn or maybe trail mix and nuts. She said these are just a few ways to get protein in the system and then add some healthy carbs to help boost their energy levels while studying or cramming in the evening.

While pizza can be high in calories, Torbert said it can be a good combination food, depending what is put on it. She said that by adding veggies, lean chicken and pineapple or fruit, it can be a good meal. Portion-wise, though, a meal typically should consist of only one to two slices, depending on the size of the pizza.

While caffeine may be a regular staple in the diet of many college students, Torbert said that even though the caffeine will give the quick boost to get the nerves and brain cells working quickly, it is vital to always keep fresh, bottled water on hand in order to stay hydrated. She said that drinks high in caffeine and sugar deplete the body of water.

Healthy eating can be done on a fixed income

For people on fixed incomes, Parker suggests buying things in bulk because they are relatively cheaper. For people who are always on the go, she suggests making things ahead of time. She recommends baking and broiling the meats ahead of time, rather than grabbing things going out the door that are not healthy. She said you can also buy things that are prepared and ready to go in the oven, since the goal is to avoid fried and greasy foods.

Although the elderly will benefit from the same diet as younger adults, Parker said they need to be mindful of their bones, and dairy, cereals and breads will have vitamin D and calcium, which are good for bone health. They will also need to pay more attention to fiber intake and fluids because as the body ages, the gastrointestinal process slows down, and fiber helps to keep things moving.

For those who want to lose weight, Parker said that one of the best tricks to losing weight is to always be mindful of your eating habits.

“Stay in tune with hunger cues,” she advises. “When you feel like you’re satisfied, stop eating. Be mindful and present when eating — aware of what you’re eating. Don’t eat while driving or watching television. Don’t be distracted while eating. When sitting at a table, you’re a lot more aware of what you’re eating. Also, in the household, keep the food in one place, like the kitchen. It takes more effort to go in there and get food as opposed to having (snacks) on a table where it is in sight and easy reach. Reduce the amount of processed foods and sweets.”

Houghton warns that “Healthy eating is important at any age … because diet and health are intrinsically linked. Long-term negative health behaviors will likely influence your overall general health and mental health status.”

In fact, Houghton states that poor eating habits can lead to diet-related health conditions such as cardiovascular disease, high blood pressure and diabetes. Consequently, there’s no doubt that your long-term health is directly linked to your daily habits and these practices are reflected in how you feel both physically and mentally.

Even though 2020 is already into February, it’s never too late to start eating healthy.

This story was originally published February 7, 2020 at 8:00 AM.