Every Step Counts ... Go the Healthy Way

1. Change happens in small steps—the world wasn’t built in a day Every Step Counts ... Go the Healthy Way

2. Small Steps • Making small changes in your daily routine can help you develop healthier living practices. • For example, try eating whole grain toast in the morning instead of white bread. • By gradually introducing changes, you can build your way up to becoming healthier and happier.

3. Healthier Eating Practices • Make small substitutions. • Try skim, 1%, or 2% milk instead of homogenized. • For a snack, try yogurt or plain popcorn instead of ice cream or chips. • Try whole grain bread instead of white bread. • Incorporate brown, jasmine, or basmati rice instead of instant white rice in a stir fry. • Eat at least two food guide servings of fish each week. • (Refer to www.healthcanada.gc.ca for advice on limiting exposure to mercury from certain fish.)

4. Healthier Eating Practices (continued) • Set yourself up for success. • Surround yourself with healthy snacks (like fruits or yogurt) at your workplace. • Pack a lunch. • Limit how many times you go out to eat. • If you do go out to eat, enjoy a variety of foods from the four food groups. • Stay hydrated. • Drink water regularly.

5. Healthier Eating Practices (continued) • Record your food habits throughout the day to see how much you eat and when. • Find ways to substitute healthier alternatives. • You may notice an increase in energy and weight loss, and you’ll feel great about yourself and your accomplishment. • Remember, healthier practices are a choice, and only you can make and maintain them.

6. Healthier Eating Practices (continued) • Teach your children well. • Remember that you are a role model to your children. • Enjoying a variety of foods from the food groups will encourage your children to do the same. • Offer variety and moderation. • Encourage children to try new foods each day. • Use Eating Well with Canada’s Food Guide as a resource when preparing meals.

7. Live Well ... Get Active • There are many benefits to being active: • better overall health • lower risk of diseases • a healthy body weight • feeling and looking better • more energy • stronger muscles and bones

8. Live Well ... Get Active (continued) • At least 30 to 60 minutes of physical activity each day are recommended, but it doesn’t have to be all at once. • Take the stairs instead of the elevator. • Go for a walk at lunch and refresh yourself. • Try a new activity, like ballroom dancing, yoga, salsa classes ... something fun and exciting. • Involve others, grab a buddy or family member and motivate each other to succeed. • Limit sedentary activities, like watching TV, surfing the Internet, or playing video games.

9. Live Well ... Get Active (continued) • If starting back at the gym, go slowly if you haven’t been active in a long time. • Most gyms have a fitness expert.They’re a great resource and can help you in setting and achieving your goals. • Set long-term and short-term goals, and keep a progress report so that you can see how much you have accomplished. • Don’t get discouraged if you hit a plateau or are not losing weight fast enough.

10. Feel Great • Feel good about who you are: remember that healthy bodies come in all shapes and sizes. • Be realistic about what you can do. Set realistic goals, and take pride in your accomplishments. Remember that every step counts. • Spend time with people who make you feel good about yourself, and do activities that you enjoy.

11. References Health Canada. (2007). Eating Well with Canada’s Food Guide.www.hc-sc.gc.ca/fn-an/food-guide-aliment/order-commander/eating_well_bien_manger_e.html Dietitians of Canada. (2005). Every Step Counts ... Go the Healthy Way ...www.dietitians.ca/eatwell Adapted from Anneke Vink, 2007.