Start the New Year healthy and happy with the Nutrient-Rich Foods (NFR) approach to eating. Nutrient-rich foods provide high amounts of beneficial nutrients compared to the calories they provide, and include brightly colored fruits and 100% fruit juices; vibrant vegetables; whole, fortified and fiber-rich whole-grain foods; low-fat milk, cheese and yogurt; and lean meats, skinless poultry, fish, eggs, beans and nuts. The NRF approach is a realistic, positive way to think about eating that can provide a jump start to the New Year for the entire family. The reason—it focuses on the total nutrient package of a food or meal instead of foods to avoid. Try these 10 tips for a nutrient-rich New Year:

1. Start the day with a nutrient-rich breakfast, such as oatmeal made with low-fat milk, dried fruit and nuts.
2. Shop the perimeter of the grocery store; focus on the produce, dairy, meat and seafood sections.
3. Try a new, nutrient-rich recipe at least once a week.
4. Encourage everyone to try a new and out-of-the-ordinary food each week, such as arugula, lentils, low-fat ricotta cheese, avocados or kiwifruit.
5. Choose nutritious options, such as entrée salads with grilled chicken and low-fat dressing, yogurt parfaits with fresh fruit, beef and bean burritos with lettuce and tomato at the drive-thru.
6. Trade soda for 100% fruit juices or low-fat milk.
7. Stock your desk with instant oatmeal packets, light microwave popcorn, dried fruits, and single-serve containers of peaches or pears packed in water or juice.
8. Try low-fat or fat free milk.
9. Make your plate more colorful by including more brightly colored fruits and vegetables each meal.
10. Grill or broil lean chicken, pork or beef instead of sautéing of frying.

Download these New Year's Nutrient-Rich Resolutions.