Don't let a slip-up in your eating and exercise plan get you down. Everyone experiences setbacks, and the more quickly you get back on track, the faster you will reach your long-term goals.

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Research shows that foods contain vitamins and minerals that help ward off feelings of depression and produce mood-boosting brain chemicals that give us a more positive outlook. Put yourself in a good mood and eat some of these healthy foods every day.

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Air-popped popcorn makes a filling, whole-grain snack. This version is dressed up with the rich flavors of garlic, rosemary, and a light sprinkle of salt.

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Ignoring nutrition

Both exercise and nutrition play a role in improving fitness. The best exercise program won't yield results if you ignore the fuel you put into your body. Not only will excess calories prevent you from losing weight, but an eating plan that lacks lean protein, vitamins, and minerals can make it more challenging to gain muscle and recover after strenuous workouts. Also, filling up on foods high in refined carbohydrates can leave you feeling sluggish and hungry, with little energy to exercise. Make your diet as much of a priority as your exercise, and choose a balanced eating plan that matches your fitness goals.

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Oatmeal provides dietary fiber that helps to reduce cholesterol. Making your own oatmeal with rolled oats takes just a few minutes and lets you avoid the instant versions, which can be full of artificial flavorings, preservatives, and refined sugar.

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Adopting a healthier lifestyle doesn't necessarily come from large achievements or drastic changes. More often, it's the small, lasting adjustments you make that have the biggest impact on your health.

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Don't let creating a workout plan overwhelm you. Here are a few simple steps to help you get started with an exercise program.

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Trade your mashed white potatoes for a more creative side dish made with nutrient-rich root vegetables. This recipe uses parsnips and white sweet potatoes that have been roasted to bring out their deep, caramelized flavors. A little heart-healthy olive oil cuts saturated fat, and fresh herbs reduce the need for excess salt.

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The next time you are tempted to make negative comments about exercise and nutritious eating, remember these four things to improve your outlook and maintain your motivation.

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This dip allows you to serve a healthier option at holiday parties. It is loaded with beans that provide plant-based protein and fiber. The nuts and olive oil add heart-healthy fats. It's a delicious snack served with whole-grain crackers or vegetables.

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