- At a buffet, reception
or pot luck, survey all the choices first, rather than just starting
at the beginning and loading the plate. Think: protein, fiber/starch,
vegetable, fruit and then a treat. Take it easy on the sauces and gravies.
Try to get it all on one plate. This reduces the tendency to take too
- Sit down to eat.
Even at a function where people are milling around, fill a small plate
with favorite nutritious choices, find a chair and sit. This will aid
digestion and satiety. Frequently, others will sit with you.
- 5 A Day. Research
indicates that eating 5 servings of fruits and vegetables daily reduces
the risk of certain cancers. So easy! Cut up a raw carrot to add to
supper, even if its fast food. Remember that chili beans and baked
potatoes count (easy on the sour cream). Put an apple or a box of raisins
in the car each morning to eat on the way home from work.
- Start each day
with foods that give you a nutrient bang for your buck: whole grain
cereals, skim milk, orange juice, fruit, or yogurt with a bagel. Try
to reduce intake of low- yield coffee, soda, donuts and other baked,
boxed or bagged sweets and snacks.
- Cherish the body
and spirit. Be proactive with health and body function through out the
life span. Think about how you liked to play as a kid and do some of
those things again. Or for the first time. Do something you always wanted
to do, but were afraid of or didnt have the chance to do before.
- Keep a basketball,
bat, softball and glove, swimsuit, Frisbee, golf club, tennis racket,
walking shoes etc in the car year round. Take advantage of any chance
to use them, especially if youre away from home or out of your
- Participate in
physical activity on a regular basis. Some people prefer scheduled classes,
teams, groups or partners. Others want to go it alone. Just be sure
to make the activity a priority and plan your day around it.
- Pursuit of fitness
can increase social life, challenge stamina, stretch flexibility and
enhance physical abilities. It also can bring a new awareness, strength
and confidence. The courage may spill over into the rest of your life,
so watch out for changes. Your spirit may soar!