New year, new you!
MANY people invest time and energy in losing weight after the holidays. If you’re one of them, the most important thing to remember is to adopt healthy habits that last.

Glenda Kinder, nutrition and health education specialist with University of Missouri Extension, suggests working on habits that result in both health benefits and weight loss. Weight-loss-only diets don’t work because they focus on avoiding forbidden foods, not on enjoying delicious, nutritious foods.

When making diet changes, keep it simple. Focus on making different choices and examine the types of food you typically eat. Instead of highly processed foods made from white flour, look for ways to eat more whole-grain foods. It’s never been easier to find a tasty, whole-grain product in breads, cereals, crackers and other grain foods.

One of the best ways to satisfy your appetite is to eat a lean, healthy protein at each meal. Healthy proteins like chicken or turkey breast, fish, lean red meat, whey protein and nonfat dairy can help you stay on your diet plan. For some meals, choose vegetable proteins like nuts, beans, tofu or edamame. In general, a protein serving should not be more than the size and thickness of the palm of your hand. Proteins take longer for your body to digest, so you feel full longer. A meal high in protein and plant foods can prevent cravings for up to four hours.

Another practice for a healthy diet is to eat two colors at every meal. This means eating two or more servings of plants—the fresher and more colorful the better—morning, noon and night. Although juice is a healthy choice, it’s best to limit the amount consumed to no more than 3/4 cup a day. You’re better off eating the whole fruit—It’s more satisfying and provides more fiber. There’s nothing like fresh produce for improving health and achieving weight loss. Vegetables are more important than fruits, so try to have at least one vegetable at each meal.

If you follow these simple guidelines and incorporate great recipes like my Chicken and Apples with Lemon Balsamic Sauce, you can control hunger, and you’ll give your body the disease-fighting nutrients it needs.

CHICKEN AND APPLES WITH LEMON BALSAMIC SAUCE
Chicken breast meat is a healthy but rather bland source of protein. Pairing lean chicken with apples and spinach in this flavorful lemon balsamic sauce showcases each ingredient and provides you with a lean protein, fruit and a vegetable in one dish.

4 chicken breast halves with the skin but no bone (about 1 1/4 pounds)
1 1/2 tablespoons poultry seasoning
1/2 teaspoon salt
1 teaspoon freshly ground black pepper
Cooking-oil spray
1/4 cup balsamic vinegar
2 tablespoons freshly squeezed lemon juice
1 teaspoon lemon zest
2 cloves garlic, minced
1 cup canned reduced-sodium chicken broth or chicken stock
1/2 teaspoon agave syrup
1 large Jonagold or Mutsu apple (eight ounces), cut in half, cored and sliced thinly
1 (16 ounce) bag triple-washed baby spinach
1 tablespoon whipped butter

1. Season chicken on both sides with one tablespoon poultry seasoning, salt and pepper.

2. Spray a large skillet with the cooking-oil spray and heat on high until hot; reduce heat to medium-high and add the chicken breasts, skin side down. Saute for 6 minutes or until the skin is nicely browned. Transfer with tongs or a slotted spoon to a plate and cover loosely with aluminum foil.

3. Turn the heat to high. Mix the remaining 1/2 tablespoon of poultry seasoning, vinegar, lemon juice and zest, garlic, broth and syrup in skillet until well-blended. Bring sauce to a boil.

4. Turn heat to low and add butter, stirring until it melts. Add apples and half the bag of spinach and stir. Simmer for 6 minutes and add remaining spinach. Simmer another 3 minutes, until the apples soften and the sauce reduces slightly.

5. Add chicken, skin side up, to the pan, along with any juices from the chicken plate. Cook 12 to 14 minutes over medium heat, or until chicken is just cooked through. Transfer chicken to each of 4 plates and top each serving with some of the sauce. Serve with whole-wheat pasta, couscous or brown rice. Serves 4.

(Additional information provided by www.missourifamilies.org)

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Angela Shelf Medearis is an award-winning children’s author, a culinary historian and the author of seven cookbooks. She’s known as The Kitchen Diva and is the executive producer and host of “The Kitchen Diva!” cooking show on HULU.com Visit her website at www.divapro.com.

(c) 2013 King Features Synd., Inc.