Commit to just one easy, healthy action today. A few examples are:
Notice what and when you eat.
Slow down and really pay attention to what you’re eating today and notice when you feel full. Take your meals sitting down, without a screen in front of you, for 20 minutes or longer.
Eating in a hurry or while doing other things (like watching television, surfing the Internet, etc.) can easily lead to eating too much without even knowing it.
Drink water throughout the day.
Fill up a reusable bottle with water and keep it with you all day—in the car, at work, and at home. Keep track of how often you refill it.
Keeping water handy not only encourages you to drink more, it also helps you avoid cravings for sugary drinks by keeping your thirst in check.
Replace sugary drinks with healthy options.
Those sodas, fancy coffees, energy drinks, and sports drinks contain a lot of sugar and a lot of empty calories. Adults and children in the United States get about 400 calories per day in beverages alone. Cutting down on sugary drinks will help you maintain a healthy weight and help prevent dangerous health problems like obesity and type 2 diabetes.
Increase your vegetable consumption by just one.
Add another serving of veggies to today’s menu. (Hint: a serving of vegetables is about the size of a baseball.) Five servings per day are recommended for most adults.
Dark green, red, and orange veggies are loaded with nutrients. Include more broccoli, spinach, sweet potatoes, and other colorful veggies in your diet for a satisfying vitamin blast and a great way to replace some empty calories.