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.

為了我們的生活方式更健康就從下面這些小主意開始吧

沒時間吃早飯嗎？

出門前抓個蘋果、橘子或隨便什么其他水果在手里

裝點小紅蘿卜、干果、堅果當零食

隨身帶一些全麥餅干、瘦肉制品和低脂牛奶

試試帶點剩飯剩菜在路上吃

嚼嚼蔬菜、脆餅干或爆米花

在快餐店呢？

吃點香烤雞胸三明治和配菜色拉

一份薯條分幾次吃

 點了三明治就別再點蛋黃醬、沙司和果醬了

跟朋友一起分享豐富的甜品

想減少膳食里脂肪含量嗎？

烹調的時候給油壺戴個噴嘴而不是直接倒油

去掉看得到的肥肉，還要記得去家禽的皮哦

在色拉里加一些富含纖維的豌豆之類的果實，而不要加芝士和高熱量的調味料。罐裝的小碗豆或其它豆類果實在色拉里都是美味。

要經常運動嗎？

吃完大餐后騎一陣子車或下班后和孩子們一起散散步消化消化

和朋友聚會時不再看碟片或聚餐，可以嘗試一起散步、騎車或跳舞

去最遠的停車場泊車，這樣你就可以多走點回頭路了

當孩子們在踢足球或扔壘球的時候，別懶洋洋地躺在一邊看，沿著場地邊線上走動走動

去洗衣房的時候走樓梯，起身去換頻道，跟同事商量工作時就走過去而不打電話

參加有氧運動、跆拳道或形體訓練班�？匆幌赂浇�的公園、娛樂中心和健康俱樂部，結合自己的經濟情況和運動水平確定最佳的鍛煉方案。