Activity and Exercise• Take the stairs instead of the elevator• Park further from work and walk• Get off the bus or subway early• Save gas--walk or bike ride to run errands• Join a "mall walkers" group or aerobics class• Go ice skating or roller skating• Walk around the zoo or a museum• Do exercises while watching TV• Clean the house often and vigorously• Play with the kids or walk the dog• Join a team: volleyball, basketball, soccer• Play golf (walk the course)• Play with a friend: tennis, racquetball• Join an exercise or dance class• Take a walk around the block• Work in the yard or garden• Sweep the porch, sidewalk or driveway• Train for a 5k race or fun walkBring on the Healthy Food• Use veggie burger crumbles instead of ground meat• Order soup (vegetable or bean) and salad at lunch• Snack often on cut-up raw fruits and vegetables• Make a stir-fry or casserole that goes easy on meat• Try tofu in a stir-fry in place of beef or chicken• Add nuts or seeds to a salad to give it extra crunch• Order a veggie instead of a meat sub sandwich• Eat a fruit and/or vegetable at every meal every day• Make a vegetarian lasagna using lowfat ricotta• Serve fruit and fortified soymilk on your cereal• If you eat meat at lunch, try for a vegetarian supper• Add beans to chili, soups, stews, and salads• Eat a high-fiber cereal for breakfast every day• Focus your main dishes on grains, beans and veggies• Stuff a baked potato with vegetables, salsa, or beans• Roll up beans and vegetables in a tortilla• Grill or roast vegetables and serve them over rice• Choose 100% whole wheat bread instead of white• Top waffles and pancakes with plenty of fresh fruitCalories Count!• Switch to skim milk and fat-free dairy products• Buy light yogurt, reduced-sugar syrup and jams• Turn to fruit for a sweet snack or dessert• Choose an English muffin instead of a bagel• Ask for fat-free salad dressing on the side• Eat fewer products with white flour and sugar• Save half your sandwich for another meal• Order soup and salad instead of an entree• Drink water or herb tea instead of soda or alcohol• Eat an orange instead of orange juice• Eat a salad instead of bread at a restaurant• Eat at least 5 servings of fruits and vegetables daily• Read food labels to determine calories per portion• Eat a healthy, high-fiber breakfast every day• Go easy on the butter or margarine• Use spray margarine or a low-cal tub version• Eat most meals at home instead of going out• Eat only when you are hungry, not when bored• Increase your variety of fruits and vegetablesBy Hollis Anne Bass, MEd, RD