Cool Tips To Try!

From SMALL STEP . GOV

http://smallstep.gov/take_small_steps_today.html

DRINK:

(# 2) Use fat free milk over whole milk.

(# 5) Drink water before a meal.

(# 18) Drink diet soda.

(# 66) Consume alcoholic beverages in moderation, if at all.

(# 140) Order your latte or hot chocolate with fat-free (skim) milk.

(# 160) Drink water or club sodazest it up with a wedge of lemon or lime.

DON'T

(# 23) Don't eat late at night.

(# 37) Don't skip meals.

(# 79) Don't skip breakfast.

(# 88) Don't take seconds.

EAT

(# 6) Eat leaner red meat & poultry.

(# 7) Eat half your dessert.

(# 21) Eat off smaller plates.

(# 33) More carrots, less cake.

(# 38) Eat more celery sticks.

(# 69) Share an entree with a friend.

(# 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".

(# 71) 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.

(# 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.

(# 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 theyÂre 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.

(# 148) DonÂt 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.

DO

(# 6) Eat leaner red meat & poultry.

(# 7) Eat half your dessert.

(# 21) Eat off smaller plates.

(# 33) More carrots, less cake.

(# 38) Eat more celery sticks.

(# 69) Share an entree with a friend.

(# 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".

(# 71) 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.

(# 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.

(# 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 theyÂre 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.

(# 148) DonÂt 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.

EXERCISE

(# 3) Do sit-ups in front of the TV.

(# 10) Skate to work instead of driving.

(# 28) Bicycle to the store instead of driving.

(# 42) 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 dayÂitÂs 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.

COOK

(# 27) Grill, steam or bake instead of frying.

(# 70) Grill fruits or vegetables.

(# 91) Bake or broil fish.

(# 110) 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  itÂs 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.