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Choose foods that read 100% whole grain on label |
Pack a healthy lunch instead of fast food or dining out |
Get in an extra 30 minutes of exercise, even if it is 3 bouts of 10 minute exercise |
Eat fish rich in omega 3 fatty acids such as salmon or trout |
Substitute caffeinated beverages to water or decaf |
Vary your fruit and vegetable choices to get more variety in nutrients |
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Park farther away from work and other destinations throughout the day |
Aim for a least 5 servings of fruit and/or vegetables |
Drink at least 10 cups of water |
Sit down to a family meal |
Reduce or eliminate refined/added sugars
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Try 2 different foods than you normally would eat |
Go on a walk with family or friends to promote good health to those you love |
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Cook with only “good” fats such as olive or canola oil |
Portion control: measure all the foods you eat for the day |
Incorporate more soy products to promote heart health |
If you drink regular sodas and fruit drinks switch to water, milk, 100% juice, or diet |
Take the stairs whenever possible |
Reduce canned and processed foods |
Get the whole family involved in cooking a healthy meal |
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Do not skip any meals |
Be sure to eat at least 3 servings of dairy such as milk, yogurt, and cheese |
Refrigerate all prepared food and leftovers within 2 hours |
Replace mindless snacking with a hobby or activity |
Avoid unhealthy purchases by not grocery shopping on an empty stomach |
Aim for a balance of carbohydrate, protein, and fat at every meal or snack |
Do try to exercise while watching television |
