Balan ce Of Good Hea lth



According to AOM (America on the move) foundation:


Maintaining a healthy weight depends on achieving energy balance – balancing the amount of energy burned and the food consumed in your day. To stop weight gain, all of us need to do just two simple things:


Add 2000 more steps each day

Eat 100 fewer calories daily


Small changes in the types of foods you eat and in the portion sizes you choose will quickly add up to 100 reduced calories, or even more!


Just make small changes each day and you’ll see how easy it can be to achieve energy balance.

Try our tips for more healthier living (tips are meant to help reduce daily caloric intake. No one tip, by itself, will equal 100 calories exactly, but selecting a few of your favorites each day will get you well on your way!)








Give your day a healthy start with these breakfast tips:



1. Select nonfat or 1% milk instead of whole milk

2. Use a small glass for your juice and a small bowl for your cereal

3. Savor a bowl of bananas, berries, low-fat milk, and sugar substitute instead of a sweet roll

4. Choose light yogurt made with no-calorie sweetener

5. Split a bagel with someone, or wrap up the other half for tomorrow’s breakfast

6. Substitute a no-calorie sweetener for sugar in your coffee, tea, and cereal

7. Use a nonstick skillet and cooking spray in place of butter or margarine to    prepare your eggs

8. Spread your muffin, bagel, or toast with 2 tablespoons of fat-free cream cheese in place of regular cream cheese

9. Substitute no-sugar-added jelly or jam for the sugar-rich varieties

10. Select lean sausages.

11. Fill your omelet with onions, peppers, spinach, and mushrooms instead of cheese and meat

12. Lighten up your omelet, frittata, or scrambled eggs by using 4 egg whites or 1/2 cup egg substitute

13. Make your sandwich with light, whole-wheat bread







Try these ideas for lighter lunches and downsized dinners:


14. Customize spaghetti sauce with fresh zucchini, green peppers, mushrooms, and onions instead of adding meat

15. Put lettuce, tomato, onions, and pickles on your burger or sandwich instead of cheese

16. Prepare tuna or chicken salad with fat-free mayonnaise

17. Grill your sandwich using nonstick cooking spray instead of butter

18. Stuff a pita pocket with more fresh vegetables, less meat and cheese

19. Pick waterpacked tuna instead of tuna packed in oil

20. Select a portion-controlled frozen entrée in place of a burger and fries

21. Trade regular butter for light whipped or low-calorie butter substitute

22. Make a pizza with half the cheese

23. Select soft taco size (6-8 inch) flour tortillas instead of the larger burrito size

24. Substitute fat-free sour cream in recipes

25. Choose 1% cottage cheese in place of regular

26. Skim the fat off soups, stews, and sauces before serving

27. Leave 3-4 bites on your plate

28. Substitute 2 tablespoons reduced-calorie salad dressing for regular

29. Choose a low calorie frozen grilled sandwich or panini to replace a butter rich grilled cheese

30. Trim all fat from beef and chicken

31. Enjoy your salad without the croutons

32. Bake, broil, or grill chicken and fish rather than frying

33. Choose 3-4 ounce meat portions (the size of a deck of cards)

34. Remove the skin from chicken

35. Reduce cooked rice and pasta by 1/2 cup

36. Grill portabello mushrooms as a main or side dish in place of meat

37. Use 1 tablespoon less butter, margarine, or oil in your recipe

38. Reduce the amount of cheese in casseroles and appetizers

39. Season steamed vegetables with fresh lemon and herbs instead of butter

40. Use vegetable cooking spray and nonstick cookware instead of butter, margarine, or oil when stovetop cooking

41. Omit or use half the amount of butter, margarine, or oil called for in macaroni and cheese, rice, pasta, and stuffing

42. Eat slowly to make your meal last and reduce your urge for second helpings










You don’t have to eliminate desserts to cut 100 daily calories… instead, try these ideas:


43. Satisfy your sweet tooth with a sliver, bite, or taste of dessert instead of a full portion

44. Make your own root beer float with sugarfree root beer and sugar-free, fatfree ice cream

45. Freeze blended fresh fruit into a sorbet for a refreshing dessert

46. Leave the cone at the counter; have a single dip ice cream scoop in a cup

47. Choose your piece of sheet cake from the middle, where there’s less icing

48. Top angel food cake with berries instead of icing or chocolate sauce

49. Cut a half slice of cake or pie

50. Dish up slow-churned reduced calorie ice cream in place of regular ice cream

51. Enjoy a dish of fresh fruit in sea­son instead of custard or pudding

52. Choose apple, peach or blueberry over pecan or cream pie

53. Follow the low fat directions when preparing brownie, cake, and cookie mixes

54. Share your dessert with someone else

55. Select a cupcake rather than a standard slice of cake

56. Substitute half the oil in a recipe with applesauce when baking








Try these lower calorie thirst quenchers:


57. Substitute diet soda for regular soda

58. Pay attention to serving sizes, some cans and bottles contain 2 or more servings

59. Prepare hot chocolate and in­stant breakfast drinks with skim milk instead of whole milk

60. Quench your thirst with bottled water or diet iced tea instead of soda from the vending machine

61. Opt for the small or medium drink instead of large

62. Select nonfat (skim) or 1% milk instead of whole milk

63. Have 1 cup of low-fat (1%) chocolate milk instead of whole milk with chocolate syrup

64. Replace just 8 ounces of soft drink, fruit juice, or fruit beverage with water

65. Drink light beer — limit yourself to 1 or 2 — instead of regular

66. Request diet mixers (cola, tonic water, ginger ale)

67. Choose no sugar added fruit Juices

68. Choose light beer or wine instead of frozen or fruit-based alcoholic drinks

69. Lighten up your favorite coffee drink by requesting nonfat milk and using half the sugar or flavored syrup









Curb your hunger with these healthy snack ideas:


70. Freeze grapes or watermelon wedges for a popsicle-like treat

71. Blend a smoothie made from no fat yogurt, skim milk and fresh fruit instead of ice cream

72. Choose 4 ounces of sugar-free yogurt in place of an 8 ounce container

73. Control your portions by pour­ing an individual serving of pretzels or chips into a bowl instead of eating from the bag

74. Try raw vegetables instead of tortilla chips with salsa

75. Try baked chips in place of the regular variety

76. Enjoy canned fruit packed in water or its natural juice instead of heavy syrup

77. Pick a small piece of fruit (apple, peach, orange) the size of a tennis ball, or eat just half of a bigger piece of fruit

78. Replace cookies with cubed and whole fresh fruit kebobs

79. Be dip savvy: Dip apples in low-fat caramel, celery in fat-free cream cheese, carrots in fat-free ranch dressing and fruit in yogurt

80. Try 1/2 cup fresh fruit in place of 1/2 cup dried fruit

81. Eat just 1 of the granola/snack bars in the package and share the other or save it for later

82. Have 1 less handful of mixed nuts

83. Satisfy your chocolate craving by opting for 1 small “fun size” candy bar










Whether you’re whipping through the drive thru or going out for a special occasion, try these ideas for cutting calories when dining out:


84. Munch on a small bag of micro­wave popcorn with no added butter

85. In place of a chocolate bar select a sugar-free, fat-free chocolate pudding

86. Ask for the bread basket to be removed from the table as you sit down

87. Ask for a cup of soup rather than a bowl

88. Select minestrone or other broth-based soups over cream-based soups

89. Skip the super-size promotions

90. Order a vinaigrette dressing rather than a mayonnaise based dressing

91. Ask for croutons to be removed from your salad

92. Try a low calorie frozen pizza instead of your usual take-out

93. Substitute steamed vegetables for the potato, rice, or pasta side dish

94. Select an appetizer as your main dish; add soup, salad, or vegetable side dish

95. Skip the free chips with your sandwich or sub order

96. Ask for a half-portion or don’t eat everything on your plate

97. Use fresh lemon to season fish instead of tartar sauce

98. Choose a side salad instead of fries when ordering fast food

99. Select grilled chicken in place of breaded and fried

100. Ask for sauce and salad dress­ing on the side; eat enough to enjoy the flavor, but leave most of it behind