Jump Start January: Nutrition

For the 79% of Americans who make New Year’s Resolutions, at least one of their goals for the new year focuses on health, exercise, or diet. Even for those who don’t make New Year’s resolutions, the start of a new year is a good time to check in with your health and wellbeing. And Shepherd Center’s expert staff members have you covered. 

In the first iteration of Jump Start January, Macy Moore and Deborah Vega share their advice for using food and nutrition to improve your overall health. 

Macy Moore, RDN, LD 

Shepherd Center Dietitian

• Boost your fiber intake! Fiber has been shown to improve your overall health by lowering cholesterol, lowering blood sugars, and improving GI health. Reach for whole foods — fruits, vegetables, and whole grains — over processed ones whenever possible.
• Try adding healthier foods to your diet, rather than restricting foods. Look at what you are eating in a positive light. Add vibrantly colored fruit and vegetables to your diet, the more color the better!
• Plan ahead! Meal prep or decide what you plan to eat that week, and make a grocery list to have those healthy, easy-to-prepare meals on hand.
• When planning your meals, make sure half of your plate is filled with fruits and vegetables. These are the most nutritious with the lowest number of calories. And ideally fill the other half of your plate with lean proteins and whole grains. 

Deborah A. Vega M.S. CCC-SLP, HC, MSLP-C 

Shepherd Center Speech-Language Pathologist and Board-Certified Holistic Health Coach

• Hippocrates said, “Let food be thy medicine and medicine be thy food.” Nutrition matters! Foods rich in omega-3s, antioxidants, and vitamins (like berries, leafy greens, and nuts) support cognitive function, reduce the risk of stroke, and promote overall brain health.
• A balanced diet benefits vocal health. Staying hydrated and eating and nutrient-rich foods keeps vocal folds flexible and reduces strain — especially important for those who use their voice professionally or frequently.
• Dysphagia (difficulty swallowing) can affect people of all ages. Practice slow, mindful eating, and choose textures that are safe and enjoyable. This supports both nutrition and safety. 

For additional nutrition guidance on everything from tube feeding to maintaining a healthy weight, visit myshepherdconnection.org. 

Advice from staff has been edited for length and clarity.