Start 2012 Right

Creamy Banana Walnut Oatmeal

It's that time of year when people make a "To-Do" list to mark the start of the New Year. For many, the resolution to eat better and exercise more often tops the list. Does this sound familiar? Although this resolution is often short-lived, following simple tips and experimenting with new recipes can help lead the way to a healthier you in 2012.

Start Simple: Make one change that is do-able. For example, eat breakfast every day. Already a breakfast eater? If so, take it a step further by aiming to include at least three different food groups in your morning meal; especially dairy, fruit and whole grains. This quick-fix recipe can help jumpstart your day with great taste and nutrition.

Creamy Banana Walnut Oatmeal

Ingredients:

1 cup milk

2 packets instant oatmeal

1/2 ripe banana, mashed

1/2 tablespoon chopped walnuts

Preparation:

In a small bowl, combine milk and oatmeal packets. Microwave on high for 1 to 2 minutes until steaming hot, but not boiling. Stir until creamy. Stir in mashed banana. Garnish with walnuts and serve. Makes 1 serving. Nutrition Facts : 370 calories; 2.5 g fat; 30% Daily Value for Calcium, 17 g protein.

Make Lunch Time Exciting Again: If the meal you packed sends you searching for something else during your lunch hour, think "makeover." Transforming that boring brought-from-home lunch into an exciting midday meal is easy. Swap plain sandwich bread for a whole grain bagel, pita, flat bread, or multi-grain wrap. Use different spreads on your sandwich to add pizzazz. Consider using plain yogurt mixed with your favorite spices for added nutrition and flavor. And, of course-choose cheese! Cheese is a great source of protein and calcium. Mix it up by layering Gouda, Havarti, or provolone slices on sandwiches. You can quickly cure those lunchtime blues with this recipe:

Turkey Cheddar Wrap with Spiced Yogurt Spread

Ingredients:

1/2 cup plain yogurt

1/4 cup raisins

1/2 teaspoon curry powder

4 whole wheat tortillas

1 cup shredded Cheddar cheese

6 ounces turkey breast

1 cup baby spinach leaves (uncooked)

1/2 cup shredded carrots

Preparation:

Combine yogurt, raisins and curry powder. Spread 2 tablespoons of yogurt mixture on each tortilla within 1/2 -inch of the edge. Top each with 1/4 cup Cheddar cheese, 1/4 turkey breast slices (approximately 1 1/2 ounces), 1/4 cup spinach leaves and 2 tablespoons shredded carrots. Roll tightly and secure with plastic wrap. Refrigerate at least one hour before serving. Makes 4 servings. Nutrition Facts 285 calories, 12 g fat, 30% Daily Value for calcium, 20 g protein.

Make snacks count: Ever feel a little tired around 3 pm? Instead of snacking on candy from the vending machine, enjoy a cup of yogurt with fruit, string cheese with whole grain crackers, or a glass of chocolate milk. These energy-packed snacks can help snap you out of the afternoon blahs while fueling your body with calcium, protein and other essential nutrients.

Follow these simple steps to get on the right track to a New Year's resolution you can keep. For more information on dairy, check out www.stldairycouncil.org, or contact Kelly Maher R.D., L.D., with St. Louis District Dairy Council by calling 314-835-9668, or emailing at kmaher@stldairycouncil.org