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 soda-zest 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. (# 43) Try your burger with just lettuce, tomato, and onion. (# 69) Share an entree with a friend. (# 71) Before going back for seconds, wait 10 or 10 minutes. You might not want seconds after all. (# 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". (# 90) Try a green salad instead of fries. (# 91) 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. (# 109) Try a new fruit or vegetable (ever had jicama, plantain, bok, choy, starfruit, or papaya?) (# 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. (# 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. (# 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 they're 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. (# 146) Try thin slices of avocado on a sandwich or sprinkle some nuts on a salad. (# 148) Don't 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. (# 169) Try eating at least 2 vegetables with dinner.
Do
(# 11) Avoid food portions larger than your fist.
(# 12) Mow lawn with push mower. (# 13) Increase the fiber in your diet. (# 17) Join an exercise group. (# 20) Do yard work. (# 24) Skip seconds. (# 25) Work around the house. (# 26) Skip buffets. (# 29) Take dog to the park. (# 30) Ask your doctor about taking a multi-vitamin. (# 32) Use vegetable oils over solid fats. (# 34) Fetch the newspaper yourself. (# 35) Sit up straight at work. (# 36) Wash the car by hand. (# 39) Run when running errands. (# 40) Pace the sidelines at kids' athletic games. (# 41) Take wheels off luggage. (# 48) Keep to a regular eating schedule. (# 51) Perform gardening or home repair activities. (# 52) Avoid laborsaving devices. (# 55) Dance to music. (# 61) Take the long way to the water cooler. (# 64) Reward and acknowledge your efforts. (# 65) Choose fruit for dessert. (# 66) Consume alcoholic beverages in moderation, if at all. (# 67) Take stairs instead of the escalator. (# 68) Conduct an inventory of your meal/snack and physical activity patterns. (# 72) Choose a checkout line without a candy display. (# 73) Make a grocery list before you shop. (# 74) Buy 100% fruit juices over soda and sugary drinks. (# 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. (# 80) Stop eating when you are full. (# 82) Choose smaller sized snacks. (# 84) Include several servings of whole grain food daily. (# 96) Cut back on added fats or oils in cooking or spreads. (# 99) Carry your groceries instead of pushing a cart. (# 100) Use a snow shovel instead of a snow blower. (# 101) Cut high-calorie foods like cheese and chocolate into smaller pieces and only eat a few pieces. (# 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. (# 104) Replace high-saturated fat/high calorie seasonings with herbs grown in a small herb garden in your kitchen window. (# 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 entree in a to-go bag. (# 107) Substitute vegetables for other ingredients in your sandwich. (# 111) Instead of eating out, bring a healthy, low calorie lunch to work. (# 112) Ask your sweetie to bring you fruit or flowers instead of chocolate. (# 113) Speak up for the salad bar when your coworkers are picking a restaurant for lunch, and remember calories count, so pay attention to how much and what you eat. (# 115) Walk briskly through the mall and shop 'til you drop ... pounds. (# 116) Clean your closet and donate clothes that are too big. (# 117) Take your body measurements to gauge progress. (# 122) Portion out your snack on a plate, not from the bag, to stay aware of how much you're eating. (# 123) Buy or portion out treats and snacks in small bags or packages. (# 125) Store especially tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a high shelf or at the back of a freezer. (# 126) When buying in bulk, store the excess in a place that's not convenient to get to, such as a high cabinet or at the back of a pantry. (# 127) When you order fast food, take it home and put it on a plate. If you're surprised at how full the plate looks, order smaller sizes next time. (# 149) Be realistic. Make small changes over time in what you eat and the level of physical activity you do. Small steps often work better than giant leaps. (# 150) Be adventurous. Expand your tastes to enjoy a variety of foods and physical activities. (# 151) Be flexible. You don't need to worry about just one meal or one day. Find your right balance between what you eat and the physical activity you do over several days. (# 152) Be sensible. Enjoy the foods you eat, just don't overdo it.
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 day-it's 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 - it's 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.
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 soda-zest 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. |
| (# 43) | Try your burger with just lettuce, tomato, and onion. |
| (# 69) | Share an entree with a friend. |
| (# 71) | Before going back for seconds, wait 10 or 10 minutes. You might not want seconds after all. |
| (# 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". |
| (# 90) | Try a green salad instead of fries. |
| (# 91) | 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. |
| (# 109) | Try a new fruit or vegetable (ever had jicama, plantain, bok, choy, starfruit, or papaya?) |
| (# 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. |
| (# 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. |
| (# 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 they're 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. |
| (# 146) | Try thin slices of avocado on a sandwich or sprinkle some nuts on a salad. |
| (# 148) | Don't 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. |
| (# 169) | Try eating at least 2 vegetables with dinner. |
Do
| (# 11) | Avoid food portions larger than your fist. |
| (# 12) | Mow lawn with push mower. |
| (# 13) | Increase the fiber in your diet. |
| (# 17) | Join an exercise group. |
| (# 20) | Do yard work. |
| (# 24) | Skip seconds. |
| (# 25) | Work around the house. |
| (# 26) | Skip buffets. |
| (# 29) | Take dog to the park. |
| (# 30) | Ask your doctor about taking a multi-vitamin. |
| (# 32) | Use vegetable oils over solid fats. |
| (# 34) | Fetch the newspaper yourself. |
| (# 35) | Sit up straight at work. |
| (# 36) | Wash the car by hand. |
| (# 39) | Run when running errands. |
| (# 40) | Pace the sidelines at kids' athletic games. |
| (# 41) | Take wheels off luggage. |
| (# 48) | Keep to a regular eating schedule. |
| (# 51) | Perform gardening or home repair activities. |
| (# 52) | Avoid laborsaving devices. |
| (# 55) | Dance to music. |
| (# 61) | Take the long way to the water cooler. |
| (# 64) | Reward and acknowledge your efforts. |
| (# 65) | Choose fruit for dessert. |
| (# 66) | Consume alcoholic beverages in moderation, if at all. |
| (# 67) | Take stairs instead of the escalator. |
| (# 68) | Conduct an inventory of your meal/snack and physical activity patterns. |
| (# 72) | Choose a checkout line without a candy display. |
| (# 73) | Make a grocery list before you shop. |
| (# 74) | Buy 100% fruit juices over soda and sugary drinks. |
| (# 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. |
| (# 80) | Stop eating when you are full. |
| (# 82) | Choose smaller sized snacks. |
| (# 84) | Include several servings of whole grain food daily. |
| (# 96) | Cut back on added fats or oils in cooking or spreads. |
| (# 99) | Carry your groceries instead of pushing a cart. |
| (# 100) | Use a snow shovel instead of a snow blower. |
| (# 101) | Cut high-calorie foods like cheese and chocolate into smaller pieces and only eat a few pieces. |
| (# 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. |
| (# 104) | Replace high-saturated fat/high calorie seasonings with herbs grown in a small herb garden in your kitchen window. |
| (# 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 entree in a to-go bag. |
| (# 107) | Substitute vegetables for other ingredients in your sandwich. |
| (# 111) | Instead of eating out, bring a healthy, low calorie lunch to work. |
| (# 112) | Ask your sweetie to bring you fruit or flowers instead of chocolate. |
| (# 113) | Speak up for the salad bar when your coworkers are picking a restaurant for lunch, and remember calories count, so pay attention to how much and what you eat. |
| (# 115) | Walk briskly through the mall and shop 'til you drop ... pounds. |
| (# 116) | Clean your closet and donate clothes that are too big. |
| (# 117) | Take your body measurements to gauge progress. |
| (# 122) | Portion out your snack on a plate, not from the bag, to stay aware of how much you're eating. |
| (# 123) | Buy or portion out treats and snacks in small bags or packages. |
| (# 125) | Store especially tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a high shelf or at the back of a freezer. |
| (# 126) | When buying in bulk, store the excess in a place that's not convenient to get to, such as a high cabinet or at the back of a pantry. |
| (# 127) | When you order fast food, take it home and put it on a plate. If you're surprised at how full the plate looks, order smaller sizes next time. |
| (# 149) | Be realistic. Make small changes over time in what you eat and the level of physical activity you do. Small steps often work better than giant leaps. |
| (# 150) | Be adventurous. Expand your tastes to enjoy a variety of foods and physical activities. |
| (# 151) | Be flexible. You don't need to worry about just one meal or one day. Find your right balance between what you eat and the physical activity you do over several days. |
| (# 152) | Be sensible. Enjoy the foods you eat, just don't overdo it. |
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 day-it's 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 - it's 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. |
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