- Start the day with a healthy breakfast. It refuels your body and gives you energy for the day.
- Eat slowly. It takes 20 minutes for your brain to register that you are full.
- Eat more vegetables and fresh fruits. Aim for a total of 2 cups of fruit and 2 1/2 cups of vegetables every day.
- Drink plenty of fluids. Choose water, low-fat or nonfat milk and low calorie or diet beverages.
Being More Active
- Move more. Try to get between 30 and 60 minutes of physical activity every day. Several 10 to 15 minute sessions of moderate activity each day add up.
- Limit TV, computer and video game time to a total of one to two hours per day. Encourage physical activity instead.
- Include an activity like hiking or bike riding when you go on vacation.
- Pap Smears
- Balance energy calories with activity calories. The energy you get from foods and beverages should equal the calories you burn in activity every day.
- Park the car in a spot farther away from the store or your office and walk.
- Take the stairs instead of the elevator.
- Record your physical activity: how long, how often and how hard do you work out?
- Eat only at the kitchen table. Don’t drive, watch television or talk on the phone while you eat. This helps you focus on how much you are eating, which can prevent overeating.
- Eat only until you’re not hungry and push the plate away. Don’t stuff yourself.
- Do your grocery shopping on a full stomach. This will help you make healthier food choices, rather than grabbing over-processed high-calorie foods, which can be hard to resist when your stomach is empty.
- Eat only because you’re hungry, not because you’re bored, tired or stressed.