Kathy Kennedy Hutton RD, MPH

Oranges are an excellent source of vitamin C. One orange offers 116.2 per cent of the daily value for vitamin C.

Older adults need more calcium and vitamin D to help maintain bone health. Enjoy three servings of calcium-rich foods and beverages each day. Fortified cereals and fruit juices, dark green leafy vegetables, canned fish with soft bones, milk and fortified plant beverages are great choices. Take a calcium supplement or multivitamin? Choose one that contains vitamin D.

Planning is the pinnacle of healthy eating.

Fill your plate with bright colorful foods.

Have Alcohol Only on Weekends "If you enjoy alcohol, be aware that the calories add up quickly -- and one way to control it is to limit consumption to the weekends,"

With less variety of fresh fruit during the winter months, eating frozen fruit is a great way to have your favorites year-round, and to make sure you get your recommended daily servings. Often times frozen fruit can be more nutritious than fresh fruit since it’s packaged shortly after being harvested. Throw a handful into your hot oatmeal or layer them with yogurt for a parfait.

Most desserts don't provide much in the way of nutritional value. They are loaded with sugar, which causes blood sugar spikes and can leave you feeling tired, hungry and craving more sugar.

New Year’s resolutions often equate to adopting a strict diet, and boredom is one of the top reasons that we ditch those meal plans after a few weeks or months. Instead, focus on eating more healthy foods that you enjoy, and then mixing up those foods every week.

I know this might be a weird thing to hear from a dietitian, but don’t come out of the gate doing every healthy thing you can think of. Plan a couple of healthy changes, add them into your life, get used to them for a few weeks, then add in a couple more.

Increasing potassium along with reducing sodium (salt) may lower your risk of high blood pressure. Fruits, vegetables and beans are good sources of potassium.

Make this the year you take back control of your health.

Don't skip breakfast, make sure you set aside time in your morning routine to eat a healthy balanced diet.