There
are many ways that you can take small steps toward better
health, and you can to it - today! We provide over 100
tips below to take small steps to a healthier lifestyle
for you and your family. Steps that are simple and free!
Choose from any one of these small steps, or create
your own. Get your friends and family involved in coming
up with fun ways to take small steps each and every
day. Remember, for adults, getting physically active
at least five times a week, for thirty minutes or more,
will help lead you toward a happier and healthier lifestyle.
For kids, being active an hour a day is a small step
towards good health! Eat a healthy diet, avoid harmful
substances, and integrate small steps into your life
– and soon you will see the positive effects taking
place – one day at a time.
Try
your burger with just lettuce,tomato,
and onion.
(#69)
Share
an entree with a friend.
(#71)
Before
going back for seconds,wait 10 or 10
minutes. You might not want seconds
after all.
(#83)
Snack
on fruits and vegetables.
(#85)
When
eating out, choose a small or medium portion.
(#86)
If
main dishes are too big, choose an appetizer
or a side dish instead.
(#87)
Ask
for salad dressing "on the side".
(#90)
Try
a green salad instead of fries.
(#91)
Before
going back for seconds, wait 10 or 15
minutes. You might not want seconds
after all.
(#93)
Eat
sweet foods in small amounts.
(#108)
Every
time you eat a meal, sit down, chew
slowly, and pay attention to flavors
and textures.
(#109)
Try
a new fruit or vegetable (ever had jicama,
plantain, bok, choy, starfruit, or papaya?)
(#120)
The
smaller your plate, the smaller your portion.
Eat your meals at home on a smaller plate.
(#121)
Eat
before grocery shopping.
(#124)
Top
your favorite cereal with apples or bananas.
(#128)
Try
fast food options such as smaller burgers,
grilled chicken sandwiches or salads
with low-calorie dressings, cups
or
bags of fresh fruit, low-fat milk,
100%
fruit juice and bottled water.
(#129)
At
sandwich shops, ask for leaner cuts
and smaller amounts of roast beef, turkey,
or ham; extra lettuce and
tomato;
and whole-wheat, oatmeal, or rye bread.
(#130)
Make
half your grains whole. Make your sandwich
on 100% whole wheat or oatmeal bread or
snack on whole grain crackers.
(#131)
Get
a whole grain head start with oatmeal
or whole grain cereal in the morning.
(#134)
Swap
your usual sandwich side for crunchy broccoli
florettes or red pepper strips.
(#136)
Focus
on fruits. Bag some fruit for your morning
commute. Toss in an apple to munch with
lunch and some raisins to satisfy you
at snack time.
(#137)
Never
be fruitless! Stock up on peaches, pears,
and apricots canned in fruit juice or
frozen so they’re always on hand.
(#139)
Snack
on low-fat or fat-free yogurt. Try it
as a dip for fruits and veggies and a
topper for baked potatoes.
(#141)
Go
lean with protein. Eat lean or low fat
meat, chicken, turkey, and fish. Try dry
beans and peas as your lean protein.
(#144)
Enjoy
pinto or kidney beans on a salad or a
hearty split pea or lentil soup for extra
protein and fiber.
(#145)
Toss
salad with salad olive oil and flavored
vinegar.
(#146)
Try
thin slices of avocado on a sandwich or
sprinkle some nuts on a salad.
(#148)
Don’t
sugarcoat it. Choose foods and beverages
that do not have sugar and caloric sweeteners
as one of the first ingredients.
(#154)
Keep
a bowl of cut-up vegetables in the refrigerator
for snacks. Carrot and celery sticks are
traditional, but consider broccoli, cucumbers,
or pepper strips.
(#161)
Choose
low - or reduced sodium, or no-salt-added
versions of foods and condiments when
available.
(#167)
Ask
for more vegetable toppings (like mushrooms,
peppers, and onions) and less cheese on
your pizza.
(#168)
Add
lettuce, tomato, onion, and cucumber to
sandwiches.
(#169)
Try
eating at least 2 vegetables with dinner.
Do
........................................................................................
(#11)
Avoid
food portions larger than your fist.
(#12)
Mow
lawn with push mower.
(#13)
Increase
the fiber in your diet.
(#17)
Join
an exercise group.
(#20)
Do
yard work.
(#24)
Skip
seconds.
(#25)
Work
around the house.
(#26)
Skip
buffets.
(#29)
Take
dog to the park.
(#30)
Ask
your doctor about taking a multi-vitamin.
(#32)
Use
vegetable oils over solid fats.
(#34)
Fetch
the newspaper yourself.
(#35)
Sit
up straight at work.
(#36)
Wash
the car by hand.
(#39)
Run
when running errands.
(#40)
Pace
the sidelines at kids' athletic games.
(#41)
Take
wheels off luggage.
(#48)
Keep
to a regular eating schedule.
(#51)
Perform
gardening or home repair activities.
(#52)
Avoid
laborsaving devices.
(#55)
Dance
to music.
(#61)
Take
the long way to the water cooler.
(#64)
Reward
and acknowledge your efforts.
(#65)
Choose
fruit for dessert.
(#66)
Consume
alcoholic beverages in moderation, if
at all.
(#67)
Take
stairs instead of the escalator.
(#68)
Conduct
an inventory of your meal/snack and physical
activity patterns.
(#72)
Choose
a checkout line without a candy display.
(#73)
Make
a grocery list before you shop.
(#74)
Buy
100% fruit juices over soda and sugary
drinks.
(#76)
Flavor
foods with herbs, spices, and other low
fat seasonings.
(#77)
Remove
skin from poultry before cooking to lower
fat content.
(#78)
Eat
before you get too hungry.
(#80)
Stop
eating when you are full.
(#82)
Choose
smaller sized snacks.
(#84)
Include
several servings of whole grain food daily.
(#96)
Cut
back on added fats or oils in cooking
or spreads.
(#99)
Carry
your groceries instead of pushing a cart.
(#100)
Use
a snow shovel instead of a snow blower.
(#101)
Cut
high-calorie foods like cheese and chocolate
into smaller pieces and only eat a few
pieces.
(#102)
Use
nonfat or low-fat sour cream, mayo, sauces,
dressings, and other condiments.
(#103)
Replace
sugar sweetened beverages with water and
add a twist of lemon or lime.
(#104)
Replace
high-saturated fat/high calorie seasonings
with herbs grown in a small herb garden
in your kitchen window.
(#105)
Refrigerate
prepared soups before you eat them. As
the soup cools, the fat will rise to the
top. Skim it off the surface for reduced
fat content.
(#106)
When
eating out, ask your server to put half
your entrée in a to-go bag.
(#107)
Substitute
vegetables for other ingredients in your
sandwich.
(#111)
Instead
of eating out, bring a healthy, low calorie
lunch to work.
(#112)
Ask
your sweetie to bring you fruit or flowers
instead of chocolate.
(#113)
Speak
up for the salad bar when your coworkers
are picking a restaurant for lunch, and
remember calories count, so pay attention
to how much and what you eat.
(#115)
Walk
briskly through the mall and shop 'til
you drop ... pounds.
(#116)
Clean
your closet and donate clothes that are
too big.
(#117)
Take
your body measurements to gauge progress.
(#122)
Portion
out your snack on a plate, not from the
bag, to stay aware of how much you’re
eating.
(#123)
Buy
or portion out treats and snacks in small
bags or packages.
(#125)
Store
especially tempting foods, like cookies,
chips, or ice cream, out of immediate
eyesight, like on a high shelf or at the
back of a freezer.
(#126)
When
buying in bulk, store the excess in a
place that’s not convenient to get to,
such as a high cabinet or at the back
of a pantry.
(#127)
When
you order fast food, take it home and
put it on a plate. If you’re surprised
at how full the plate looks, order smaller
sizes next time.
(#149)
Be
realistic. Make small changes over time
in what you eat and the level of physical
activity you do. Small steps often work
better than giant leaps.
(#150)
Be
adventurous. Expand your tastes to enjoy
a variety of foods and physical activities.
(#151)
Be
flexible. You don’t need to worry about
just one meal or one day. Find your right
balance between what you eat and the physical
activity you do over several days.
(#152)
Be
sensible. Enjoy the foods you eat, just
don’t overdo it.
Choose
an activity that fits into your daily
life.
(#44)
Ask
a friend to exercise with you.
(#45)
Make
time in your day for physical activity.
(#46)
Exercise
with a video if the weather is bad.
(#47)
Bike
to the barbershop or beauty salon instead
of driving.
(#49)
If
you find it difficult to be active after
work, try it before work.
(#50)
Take
a walk or do desk exercises instead of
a cigarette or coffee break.
(#53)
Take
small trips on foot to get your body moving.
(#54)
Play
with your kids 30 minutes a day.
(#56)
Keep
a pair of comfortable walking or running
shoes in your car and office.
(#59)
Choose
activities you enjoy & you'll be more
likely to stick with them.
(#60)
Stretch
before bed to give you more energy when
you wake.
(#62)
Explore
new physical activities.
(#63)
Vary
your activities, for interest and to broaden
the range of benefits.
(#75)
Stay
active in winter. Play with your kids.
(#118)
Buy
a set of hand weights and play a round
of Simon Says with your kids - you do
it with the weights, they do without.
(#119)
Swim
with your kids.
(#170)
You
can break up your physical activity into
10-15 minute sessions throughout the day—it’s
the daily total that matters. Aim for
at least 30 minutes for adults, 60 minutes
for children.
(#171)
Be
active--Walk the dog, don't just watch
the dog walk.
Make
up a batch of brownies with applesauce
instead of oil or shortening.
(#132)
Use
whole grains in mixed dishes such as barley
in vegetable soups or stews, bulgur in
casseroles, or brown rice in stir fries.
(#133)
Vary
your veggies – it’s easy to go dark green.
Add frozen chopped spinach, collard greens,
or turnip greens into a pot of soup.
(#135)
Microwave
a sweet potato for a delicious side dish.
(#138)
Get
your calcium-rich foods. Use fat-free
or low-fat milk instead of water when
you make oatmeal, hot cereals, or condensed
cream soups, such as cream of tomato.
(#142)
Trim
visible fat from meat and remove skin
from poultry.
(#143)
Broil,
grill, roast, or poach meal, poultry or
fish instead of frying.
(#147)
Know
your fats. Use some vegetable oil instead
of butter for cooking and baking.
(#155)
Plan
some meals around a vegetable main dish,
such as a stir-fry or soup. Then add other
foods to complement it.
(#156)
Stock
up on frozen vegetables for quick and
easy cooking in the microwave.
(#157)
Grill
vegetable kabobs as part of a barbecue
meal. Try tomatoes, green peppers, and
onions.
(#159)
Have
fruit for dessert, such as baked apples,
pears, or a fruit salad.
(#162)
Lower
the sodium. Rinse canned foods, such as
tuna and canned beans, to remove some
of the sodium.
(#163)
Use
spices instead of salt. Start by cutting
salt in half.
(#165)
Add
vegetables like bell peppers, broccoli,
spinach, mushrooms or tomatoes to your
egg or egg white omelet.
(#166)
Look
for fruit without added sugar or syrups
and vegetables without added salt, butter,
or cream sauces.
Walk
(#1)
Walk
to work.
(#4)
Walk
during lunch hour.
(#8)
Walk
instead of driving whenever you can.
(#9)
Take
family walk after dinner.
(#14)
Walk
to your place of worship instead of driving.
(#15)
Walk
kids to school.
(#16)
Get
a dog and walk it.
(#19)
Replace
Sunday drive with Sunday walk.
(#22)
Get
off a stop early & walk.
(#31)
Go
for a half-hour walk instead of watching
TV.
(#57)
Make
a Saturday morning walk a group habit.
(#58)
Walk
briskly in the mall.
(#89)
Park
farther from destination and walk.
(#92)
Walk
instead of sitting around.
(#94)
Take
your dog on longer walks.
(#95)
Drink
lots of water.
(#97)
Walk
the beach instead of sunbathing.
(#98)
Walk
to a co-worker's desk instead of emailing
or calling them.
(#114)
When
walking, go up the hills instead of around
them.
Try
(#43)
Try
your burger with just lettuce, tomato,
and onion.
(#81)
Try
brown rice or whole-wheat pasta.
(#90)
Try
a green salad instead of fries.
(#109)
Try
a new fruit or vegetable (ever had jicama,
plantain, bok choy, starfruit or papaya?)
(#128)
Try
fast food options such as smaller burgers,
grilled chicken sandwiches or salads with
low-calorie dressings, cups or bags of
fresh fruit, low-fat milk, 100% fruit
juice and bottled water.
(#146)
Try
thin slices of avocado on a sandwich or
sprinkle some nuts on a salad.
(#153)
Try
a main dish salad for lunch. Go light
on the salad dressing.
(#169)
Try
eating at least 2 vegetables with dinner.
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