1. Put less on your plate.
2. Keep meat, poultry and fish portions to about 3 ounces (about the size of a deck of cards).
3. Try not to snack while cooking or cleaning the kitchen.
4. Try to eat meals and snacks at regular times every day.
5. Make sure you eat breakfast every day.
6. Use broth and cured meats (smoked turkey and turkey bacon) in small amounts.  They are high in sodium.
7. Share a single dessert.
8. When eating out, have a big vegetable salad, then split an entree with a friend or have the other half wrapped to go.
9. Stir fry, boil, or bake with non-stick spray or low-sodium broth and cook with less oil and butter.
10. Drink a glass of water 10 minutes before your meal to take the edge off your hunger.
11. Make healthy choices at fast food restaurants.  Try grilled chicken, remove the skin, instead of a cheeseburger.  Skip the fries and choose a salad.
12. Listen to music while you eat instead of TV (people tend to eat more while watching TV).
13. Eat slowly.  It takes 20 minutes for your stomach to send a signal to your brain that you're full.
14. East a small meal.
15. Teaspoons, salad forks, or child-size utensils may help you take smaller bites and eat less.
16. You don't have to cut out the foods you love to eat.  Just cut down on your portion size and eat it less often.
17. Make less food  look like more by serving your meal on a salad or breakfast plate.

18.  Learn to dance.
19.  Walk on the beach.  Hike on the sand dunes.
20.  Join a water aerobics class.
21.  Turn up the music and jam while doing household chores.
22.  Deliver a message in person to a co-worker instead of e-mailing.
23.  Take the stairs to your office.  Or take the stairs as far as you can, then take the elevator.
24.  Make fewer phone calls.  Catch up with friends on a regular basis during a planned walk.
25.  Join a club that promotes sporting activities.  Take up golfing, tennis, hockey or swimming just to name a few!
26.  Choose a physical activity video from the store or library.
27.  Ride a cycle or walk to work on day a week or at least part of the way.

28.  Snack on vegetables.
29.  Try getting one new fruit or vegetable every time you grocery shop.
30.  Low-fat macaroni and cheese can be a main dish.  Serve it with your favorite vegetable and a salad.
31.  Try eating foods from other countries.  Many dishes contain more vegetables, whole grains and beans and less meat.
32   Cook with a mix of spices instead of salt.
33.  Find a water bottle you really like and drink water from it wherever and whenever you can.
34.  Always keep a healthy snack with you, such as fresh fruit, handful of nuts, whole grain crackers.
35.  Choose veggie toppings like spinach, broccoli, and peppers for your pizza.
36.  Try different tricpes for baking or broiling meat, chicken and fish.
37.  Try to choose foods with little or no added sugar.
38.  Gradually work your way down the from whole milk to 2% milk until you're drinking and cooking with fat-free (skim) or low fat milk.
39.  Eat foods made from whole-grains - such as whole wheat, brown rice, oats and whole-grain corn - everyday.  Use whole-grain bread for toast and sandwiches;  substitute brown rice for white rice for home-cooked meals and when dining out.
40.  Don't grocery shop on an empty stomach.  Make a list before you go to the store.
41.  Read food labels. 
42.  Choose foods low in saturated fats, cholesterol, salt (sodium), and added sugars.
 
43.  Slow down at snack time.  Eating a bag of low-fat popcorn takes longer than eating a slice of cake.  Peel and eat an orange instead of drinking orange juice.
44.  Try keeping a written record of what you eat for a week.  It can help to see when you tend to overeat or eat foods high in fat or calories.
45.  Take time to relax.
46.  Do not try to change your entire way of eating and increasing your physical activity all at once.  Try one new activity or food a week.
47.   Find mellow ways to relax - try deep breathing, take an easy paced walk, or enjoy your favorite easy listening music.
48.  Give yourself daily "pampering time".  Honor this time, whether it's reading a book, taking a long bath or meditating.
49.  Try not to eat out of boredom or frustration.  If you are not hungry, do something else, such as taking a long walk.
50.  Honor your health as your most precious gift.