QUICK TIPS

As we race through our daily lives – or sit through them, as many of us do – staying fit and eating smart can seem daunting. However, achieving a healthy balance between nutrition and physical activity in everyday life does not have to be difficult.

Here are some examples of minor changes that can have a major impact on the quality of your life.

At Home
At the Table
At Work
With Your Children
Around the Holidays

At Home
Work physical activity into your daily routines:

Take a walk. Even small increments of activity add up over the course of a week and keep your metabolism working at a healthy rate.
- One brisk 10-minute walk = 50 calories burned.
Don’t just watch TV. Try doing a few sets of leg lifts or crunches while talking on the phone or watching television.
Yard work and cleaning the house count.
- Mowing the lawn for half an hour = 150 calories burned.
- Gardening for 30 to 45 minutes = 150 calories burned.
- Raking leaves for a half an hour = 150 calories burned.
- Shoveling snow for only 15 minutes = 150 calories burned.
- Vacuuming for half an hour = 100 calories burned.
- Washing windows for 15 minutes = 50 calories burned.
- Sweeping for 15 minutes = 50 calories burned.
Choose leisure activities that get you moving. Go to the park, walk the dog, play catch or plan trips with family and friends that involve activities, such as biking, paddle-boating, hiking, swimming, skiing – or even just walking to a museum.
When doing errands, park in the spot that is farthest from the mall or grocery store.

At the Table
Add variety and balance to your diet:

Variety is good. Eat a wide variety of foods in moderate amounts to satisfy hunger and stay energized.
Start your day with breakfast. Breakfast gets you going after a long night without food, and it can help children do better in school.
Drink plenty of fluids throughout the day. Dehydration can make you feel sluggish and hungry.
Eat more grains, fruits and vegetables. These foods taste good and give you energy, vitamins, minerals and fiber.
Stop eating when you are full. This is especially important for children – don’t force them to clean their plates if they are no longer hungry.
Control portions. Studies have shown that people will eat what you put in front of them. If you decrease portion size by just half a cup, you could save your family dozens of calories at each meal.
Make mealtime fun. Engage in conversation with your family and friends to make meals more about the people and the experiences than just the food.

At Work
For those who work in offices or other settings that promote a sedentary lifestyle, staying active throughout the day can help keep the mind sharp, spirits up and ideas flowing:

Walk it over. Instead of sending e-mails to colleagues, walk down the hall to their offices.
Get away from your office. If you must eat lunch at your desk, try to get outside for a 10-minute walk around the block. A quick walk can help you avoid the mid-afternoon, post-lunch slump.
Seek work-related activities. Be proactive and start or join a recreational sports team with your colleagues.
Take the stairs, not the elevator. Stair-walking for 15 minutes burns 150 calories.

With Your Children
Setting a good example for your children will help them live healthy, active lives.

Limit TV and computer time. As a rule, sedentary activities should be limited to two hours a day, according to the American Heart Association.
Take up a sport. Encourage children to try many sports and activities so they discover one that they will enjoy and want to stick with throughout their lives.
Make chores active. Give your children active chores, such as raking leaves.
Snack smart. Snacks are a great way to refuel, and it is best to choose snacks from different food groups. If kids eat smart at other meals, snacks like cookies, chips and candy are OK occasionally.
Seek community activities. Take advantage of your local community center or recreation organization to find clubs, teams or other activities that your children enjoy.
Go outside. Allow your children an hour or two after school to play outside or join a sports team.
Eat as a family. Sitting down together at least two nights a week encourages the family to work together to stick to a balanced diet.
Engage your child in meal preparation. Ask your children for help by including them in all stages of food preparation. Children can help their parents plan a meal, shop at the market and prepare the food. If kids are involved, they will be more cognizant of appropriate and healthy food choices.

Around the Holidays
Healthy holiday eating is no different than eating other times of the year – the key is to maintain a balance between calories and the right amount of physical activity. Do not let the stress of holiday commitments and seemingly endless socializing and celebrations prevent you from achieving the balance that is necessary to prevent weight gain.

Have a plan. Before you embark on the social circuit, think about the types of foods you are likely to encounter and what role eating plays in your activities. For example, if you are headed to an open house with appetizers, keep your consumption in check and save the calories for a sit-down dinner when your host or hostess is more apt to notice what you eat.
Size matters. Whether you are at the buffet table or eyeing finger foods, there’s nothing that says you have to eat everything at your disposal. Sample one of each appetizer, not two or three. And while you are at it, look for foods that help you meet the recommended guideline of five or more servings of fruits and vegetables a day. You are likely to consume fewer calories, and you will feel better too.
Avoid binging. It is tempting to not eat regular meals to “save room” for holiday treats. Unfortunately, this could cause you to overeat, especially when it comes to higher fat and higher calorie foods. Instead, avoid going to holiday parties hungry by eating a light snack such as fruit, cheese or yogurt before you leave home.
Resolve to exercise. Even if you watch your portions and your calories, you can see some weight gain over the holidays if you succumb to the temptation to become a couch potato when you’re not socializing. Insert exercise time into your itinerary. Even a quick walk around the neighborhood is a good way to burn some extra calories and to come closer to the balance you need.