Quick and Easy Ways to Start

Get started on a healthier lifestyle with these ideas!

No time for breakfast?

* Grab an apple, an orange or any other fruit as you head out the door.
* Pack baby carrots, nuts, or dried fruit for a snack.
* Take whole wheat crackers, lean meats and low-fat milk along with you.
* Try taking leftovers and eating on the way.
* Munch on veggies, pretzels, or popcorn.

At a fast food restaurant?

* Try a grilled chicken sandwich and a side salad.
* Split an order of fries.
* Leave off the mayonnaise, sauce and spreads when ordering a sandwich.
* Share a rich dessert with a friend.

Want to cut fat in meals?

* Use a cooking spray instead of oil to sauté foods.
* Trim visible fat from meat and remove skin from poultry, too.
* Instead of cheese and heavy salad dressings, add fiber-rich beans and peas to your salad meals. Canned chick peas or other beans are a delicious addition to a salad.

Need to get moving?

* Work off a big lunch by taking a bike ride or a walk with your kids after work.
* Instead of socializing with friends by watching videos or dining, plan to go walking, biking or dancing.
* Aim for the farthest parking spot, not the closest, so you can get in extra walking.
* Walk the sidelines or stroll around the field instead of lounging in the stands while the kids play soccer or softball.
* Run up and down the stairs with each load of laundry, get up and change the channel, and walk to your co-worker’s office instead of calling.
* Join a step aerobics, kick-boxing or body toning class. Check your local park district, recreation center, or health club to find the best option for your budget and skill level.

为了我们的生活方式更健康就从下面这些小主意开始吧

没时间吃早饭吗？

出门前抓个苹果、橘子或随便什么其他水果在手里

装点小红萝卜、干果、坚果当零食

随身带一些全麦饼干、瘦肉制品和低脂牛奶

试试带点剩饭剩菜在路上吃

嚼嚼蔬菜、脆饼干或爆米花

在快餐店呢？

吃点香烤鸡胸三明治和配菜色拉

一份薯条分几次吃

 点了三明治就别再点蛋黄酱、沙司和果酱了

跟朋友一起分享丰富的甜品

想减少膳食里脂肪含量吗？

烹调的时候给油壶戴个喷嘴而不是直接倒油

去掉看得到的肥肉，还要记得去家禽的皮哦

在色拉里加一些富含纤维的豌豆之类的果实，而不要加芝士和高热量的调味料。罐装的小碗豆或其它豆类果实在色拉里都是美味。

要经常运动吗？

吃完大餐后骑一阵子车或下班后和孩子们一起散散步消化消化

和朋友聚会时不再看碟片或聚餐，可以尝试一起散步、骑车或跳舞

去最远的停车场泊车，这样你就可以多走点回头路了

当孩子们在踢足球或扔垒球的时候，别懒洋洋地躺在一边看，沿着场地边线上走动走动

去洗衣房的时候走楼梯，起身去换频道，跟同事商量工作时就走过去而不打电话

参加有氧运动、跆拳道或形体训练班。看一下附近的公园、娱乐中心和健康俱乐部，结合自己的经济情况和运动水平确定最佳的锻炼方案。