10 SMALL STEPS TO IMPROVE YOUR HEALTH
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Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health. "Small steps are achievable and are easier to into your daily routine," says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. "They are less overwhelming than a big, sudden change."
1. Keep an eye on your weight
Work on making sure you are not gaining extra lbs. Even if you gain just a pound or two every year, the extra weight adds up quickly.
2. Take more steps!
Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days. If you have an IPhone® then Apple Health automatically tracks your steps for free.
3. Eat Breakfast
Breakfast eaters tend to weigh less and have better diets overall. For a nutrition-packed breakfast, RxBars® with fresh fruit slices and low-fat or fat-free milk make for a quick and easy breakfast.
4. Whole Grains
Switch three grain servings each day to whole grain. If you're like the average American, you eat less than one whole grain serving a day. Keep it simple with oats, brown rice, quinoa, or whole wheat bread (make sure the 1st ingredient is actually whole wheat)
5. One Green Salad
Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your daily cups of vegetables and fruits.
6. Limit "Bad" Fats
Not all fats are bad fats however fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, use a nonstick pan with only a dab of oil or butter.
7. Calcium is the real deal
Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight.
Downsize. The smaller the bag, bottle or bowl, the less you will eat.
9. Lose a little weight.
Lose just 5 to 10 percent of your current weight (if you are overweight). The health bene ts are huge- lower blood pressure, blood sugar, cholesterol and triglycerides.
10. Track your food (in the beginning)
Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less. As time goes on, your healthy habits will become second nature and you will no longer have to write everything down.
10 Simple Tips
to Healthy Eating
You deserve it.