Nutrition Success - Healthy Living Calendar

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30 Day Healthy Living Calendar
	1	2	3	4	5	6
	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
7	8	9	10	11	12	13
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	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
14	15	16	17	18	19	20
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
21	22	23	24	25	26	27
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
28	29	30
Choose salad with dark green leaves vs. iceberg lettuce, go light on the dressing	Cut all excess fat from meat products before cooking	Gardening or walking a pet is a great way to get in extra exercise