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

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.