Here are 10 quick, easy things you can do to help yourself and your family live longer, healthier lives. Make these tips your New Year’s resolution. They are delicious ways to be healthier.

10. Avoid meats that are labeled “enhanced.” That means they are injected with saltwater and have up to 10 times the salt of regular chicken, turkey, pork, etc.

9. Instead, have a nice talk with your butcher. Ask the butcher to point out meats that are fresh and don’t have saltwater added.

8. Avoid packaged meals that just need a microwave to heat them up.

7. Instead, make your own fast frozen meals. Whip up two casseroles, portion one into individual containers and freeze. Then when you need a quick meal, your microwave can be your best friend!

6. Avoid foods labeled “instant” or “quick.” Often those words mean the manufacturer has added salt to speed up the cooking.

5. Instead, take just a few minutes more and make real oatmeal in the microwave, or put rice in a rice cooker while you make the rest of dinner.

4. Avoid lunch meats and processed meats and cheeses.

3. Instead use peanut butter, cream cheese with jam, egg salad, rinsed canned tuna or sliced leftover meat from last night’s dinner.

2. Avoid foods that have 400 milligrams of sodium or more per serving. Keep your daily intake to about 2,000 milligrams of sodium.

1. Instead, buy fresh foods and cook them yourself. Try the quick recipe below.

Fast-Roast Chicken with Lemon and Herbs

6 servings
Prep time: 10 minutes

• 4-pound chicken, fresh or defrosted
• 1 small lemon, sliced thinly
• 2½ Tbsp. chopped fresh sage, tarragon, thyme or rosemary
• 2 cloves garlic, peeled and crushed
• 2 Tbsp. butter, softened
• 1 Tbsp. olive oil

1. Preheat oven to 450 degrees. Place the chicken in a roasting pan.

2. Mix butter, herbs and garlic in a small bowl. Rub herbed butter inside the cavity of the chicken, along with the lemon slices. Rub olive oil over the skin.

3. Roast for 15 minutes per pound or until thermometer reads 165 degrees.

4. Remove lemon and drain juices; pour over chicken.

Katy G. Wilkens is a registered dietitian and department head for Northwest Kidney Centers, and has a Master of Science degree in nutritional sciences from the University of Washington.