Small Steps for a Healthier Life

My good friend, Mama Kelly found a great web site Small Steps that lists over 100 simple ideas for ways you can eat better, get active, and be healthier. It is sponsored by the U.S. Dept. of Health and Human Services, and their site also includes a newsletter, recipes, activity tracker and other useful resources.

Remember that most of these tips are good for the kids too; (i.e. children over the age of 2 can safely switch over to skim milk).

Here are a few I picked out that I thought would fit into my day very easily.
2. Use fat free milk over whole milk. (Saves 55 calories and 8 grams of fat per cup.)
5. Drink water before a meal. (Help stave off dehydration and takes the edge off your hunger.)
6. Eat leaner red meat & poultry.
11. Avoid food portions larger than your fist.
(This one is a real eye opener - when you compare your fist to the size of what you normally eat as a portion.)
13. Increase the fiber in your diet.
(Current recommendations suggest that adults consume 20-35 grams of dietary fiber per day. Children over age 2 should consume an amount equal to or greater than their age plus 5 grams per day. Yet the average American eats only 14-15 grams of dietary fiber a day.)
23. Don’t eat late at night.
24. Skip seconds.
25. Work around the house.
26. Skip buffets.
27. Grill, steam or bake instead of frying.
30. Ask your doctor about taking a multi-vitamin.
31. Go for a half-hour walk instead of watching TV.
32. Use vegetable oils over solid fats.
33. More carrots, less cake.
35. Sit up straight at work.
37. Don’t skip meals.
38. Eat more celery sticks.
48. Keep to a regular eating schedule.
54. Play with your kids 30 minutes a day.
55. Dance to music.
60. Stretch before bed to give you more energy when you wake.
64. Reward and acknowledge your efforts.
71. Eat before grocery shopping.
73. Make a grocery list before you shop.
75. Stay active in winter. Play with your kids.
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.
79. Don’t skip breakfast.
80. Stop eating when you are full. (Just full, NOT stuff.)
81. Snack on fruits and vegetables.
87. Ask for salad dressing “on the side”. (I usually bring a small container of my own low calorie dressing when I go out to eat.)
88. Don’t take seconds.
92. Walk instead of sitting around.
95. Drink lots of water.
96. Cut back on added fats or oils in cooking or spreads.
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.
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.
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?)