Eat Breakfast
Breakfast gives you energy to start the day. Start your morning with a nutritious breakfast that includes lean protein, fiber and healthy fat to keep you full longer. Make sure to include fruits and vegetables. Layer low-fat plain or greek yogurt with your favorite high fiber, low sugar cereal and blueberries. Make oatmeal with low-fat milk instead of water. Toss in raisins or dried cranberries and chopped walnuts. Try a breakfast burrito with a whole wheat tortilla, scrambled eggs, low-fat cheese, salsa and avocado.
No time to prepare breakfast? Check out our make-ahead easy breakfast ideas.
Enjoy more fruits and vegetables
Add color to your plate by making half your plate fruits and vegetables. Not only do they add color to your plate, but are packed with vitamins, minerals and fiber. Keep cut up vegetables handy in snack bags in the fridge for those times you don’t feel like cooking, or grab some for a snack. Keep frozen vegetables in your freezer in case you are out of fresh ones – they’re just as healthy! Set a goal to eat at least 2 cups of fruit and 2.5 cups vegetables every day.
Follow food safety guidelines
Protect yourself and your family from food-borne illness by practicing proper food safety guidelines, including regular hand washing, separating raw foods from ready-to-eat foods, cooking foods to the appropriate temperature, and refrigerating food quickly at a proper temperature.
For more on food safety see Food safety tips.
Engage in physical activity
Regular physical activity is important for your overall health and fitness. It helps control body weight, promotes a feeling of well-being and reduces the risk of chronic diseases. Adults should get two hours and 30 minutes of physical activity per week. Children and teens should get 60 or more minutes of physical activity per day. You don’t have to hit the gym every day (or ever if you don’t want to), you can engage in exercise right in your home or outside. Start by simply takin a walk after dinner or play a game of catch or basketball. Choose activities that you enjoy and can do regularly. Increase your physical activity by taking stairs instead of the elevator, parking your car further away from the front door, standing instead of sitting, walking or biking to your destination instead of driving.
If you are currently inactive, check with your doctor before increasing physical activity.
Have healthy snacks
Snacks can boost your energy between meals and supply essential vitamins and minerals. Think of them as mini meals. Avoid the urge to nibble when you’re bored, but not hungry. Make sure your snacks include nutrient-rich foods from the grains, fruit, vegetable, dairy and protein food groups. Keep a variety of nutritious ready-to-eat supplies on hand, such as whole-grain crackers and low-fat cheese.
Try these snacks that are under 200 calories:
- Three cups air-popped popcorn sprinkled with three tablespoons grated parmesan cheese
- Spread one tablespoon of peanut butter on slices of a medium apple
- Small baked potato topped with salsa and a sprinkle of cheese
- Veggie snack: a mix of baby carrots, sugar snap peas, bell pepper strips, and 2 tablespoons guacamole, hummus or tzatziki for dipping
- Half a medium whole-wheat pita and a quarter-cup serving of hummus
- Low-fat string cheese and a medium apple
- 1/4 cup almonds, cashews or pistachios
- 2 hardboiled eggs
- Half of English muffin and 2 tablespoons of cream cheese
Get to know food labels
Reading the Nutrition Facts panel can help you shop and eat or drink smarter.
Eat seafood twice a week
Seafood contains a variety of nutrients including healthy omega-3 fats. Salmon, trout, oysters and sardines are higher in omega-3s and lower in mercury.
Cut back on added sugars
Foods and drinks with added sugars add empty calories and little or no nutrition. Quench your thirst by drinking water instead of sugary drinks. Review ingredients on the food label to help you identify sources of added sugar.
Enjoy family mealtime
Plan to eat as a family at least a few times each week. Set a regular mealtime. Turn off the TV, phones and other electronic devices to encourage mealtime talk. Get kids involved in meal planning and cooking and use this time to teach them about good nutrition.
