Healthy New Year's Resolution Tip Sheet

Eat the Right Amount – for You!

• Eat four or five small meals a day – if that strategy keeps you from feeling overly hungry. Eating several small, nourishing meals may help you avoid too many empty-calorie foods or avoid overeating during any one sitting.

• Make breakfast and lunch nourishing and substantial so you won't snack mid-morning or late afternoon. Then eat a lighter dinner.

• If you’re hungry between meals, tide yourself over with a small salad topped with canned artichokes, or a small serving of canned fruit or vegetables.

Eat More Vegetables and Fruits

• Add more fruit and vegetables to salads, soups or even pizza, wraps and sandwiches as a great way to boost fiber, vitamins A and C, and antioxidants. They'll fill you up without many calories.

• For added nutrition in the morning, top your cereal, pancakes or waffles with canned peaches, blueberries or other canned fruit.

• Round out your carried lunch with single-serve canned vegetables. Since canned veggies are already cooked, you can eat them at room temperature, or reheat them in a microwave oven.

• For a quick snack, stock your work desk with single-portion canned fruits and vegetables. (Keep a can opener on hand, or buy pop-top cans.) Tuck some in your gym bag, too.

Choose Healthful Snacking Options 

• If you crave sweets, try canned pineapple chunks, peaches or pears as an alternative to sugary snacks.

• If salty dry snacks are your usual snack choice, try canned tomato salsa with low-fat, baked chips instead.

• If you have the urge to snack in the evening, opt for a nutrient-rich snack like canned fruit or nuts.

Allow an Occasional Indulgence 

• Enjoy a little indulgence occasionally – if your overall choices deliver good nutrition and if you keep within your calorie limits. 

• If you’re hungry, don’t nibble mindlessly from a bag of snacks. Instead remove a small portion from the bag so you know how much you're eating, then sit back and really enjoy the food.

• Limit the frequency or amount of sweet and salty snacks.  If you regularly indulge once a day, cut that back to once every other day – or cut your portion in half. Even this small step can make a difference in your daily calorie intake.

Make Physical Activity a Regular Part of Your Daily Routine

• Try to fit in the minimum recommended activity for adults: 150 minutes of moderate activity every week and muscle-strengthening activity at least twice a week. Regular physical activity can help you look and feel healthier and more energetic. Remember; take the “work” in your workout seriously – without overdoing it.

• Sign up for an aerobics or spinning class, or meet a friend after work to walk several times a week.

• Walk the stairs instead of taking the elevator at work for more physical activity. Enjoy active fun – go ice skating or skiing, or go dancing with friends.