empowerme

Snacks that contain lots of fiber, like fruits, veggies, low-fat dairy products and whole-grain foods are great for your body because they help you stay full longer.

Walk everywhere you can. All you need is a good pair of sneakers. Ask your friends to join for motivation and inspiration!

Dish it out: You'll tend to eat more if you eat directly out of a container or box. Put a handful of crackers on a plate instead of reaching into the box, and put ice cream in a bowl instead of eating it out of the carton.

For a delicious after dinner treat, bake apples or pears.

Before you eat, consider the portion sizes - you may be eating too much without even realizing it!

Try something new. Eat more beans and tofu in place of meat at lunch and dinner.

Stuff your stuffing! With veggies that is - onions, celery, vegetables, or fruits like dried cranberries and less bread. Toss in whole wheat bread for an even healthier dish!

Choose foods that are low in saturated fat - take a look at the food labels to know what you're eating!

Skip the sugar. Quench your thirst with water instead of soda, and grab a banana instead of a cookie – you’ll feel better.

Breakfast On-the-Go. Don't have time to eat breakfast at home? Try whole-grain mini bagels or muffins, nuts and dried and fresh fruits that can be taken in the car (apple slices and bananas are also easy and not too messy!).

When you go shopping with your family, pick a new fruit or vegetable (or several!) to try.    

Stay active during TV time. Use commercial breaks as a time to do jumping jacks, push-ups, or crunches. If you love your TV, you'll have a six-pack in no time.

Think of and try the three main snack types: Crunchy snacks - raw fruits and veggies.   Munchy snacks - whole wheat bread or crackers.  Sweet snacks - roasted veggies or fruit.

Host a Contest. Have some adults help you host an 'Iron Chef'-like contest with the special ingredient being any vegetables. Provide only healthy cooking items and try to include all different vegetables. Everyone there can be a judge and get to feast on healthy veggies. It is important to have adults there to help with cutting and cooking and they can help be judges too.

Add more fiber to your diet - eat whole grain breads and yummy beans.

For breakfast, have some whole-grain cold or hot cereal and top with fresh or frozen fruit. You can also add bran.

Find ways to add healthy foods into foods you like. You can put blueberries in pancakes, chopped fruit on cereal, or small pieces of broccoli in macaroni and cheese.

Mix Them Up. Try including fruits and veggies in food that is cooked or baked. Add a bit of color in other foods by splashing in vegetables to pasta sauces, lasagnas, casseroles, soups, and omelets. Mixing fresh or frozen berries into pancakes, waffles or muffins is another great way to make fruits and veggies a part of every meal!

Try a new fruit or vegetable every week. Here are a few to begin with: kiwi, squash, pumpkin, asparagus, and Asian pear.

Save some money by signing up for yoga or dance classes through your local recreation department.