empowerme

When deciding what kind of bread, pasta, pita or tortilla to eat - choose 100% whole wheat!

Improve your balance by standing on one leg at a time!

Put your green thumb on. If the weather is nice, help out with the yard work. Mowing the grass and gardening can be fun exercise.

Avoid Double Meat and Bacon. A serving size of meat is 2-3 ounces - about the size of a deck of cards.  You're probably getting well over that with a single meat patty.  Bacon is also high in calories and fat.

Be a good role model to the people around you by making healthy eating choices and getting regular exercise.

Opt for Regular Sizes. It may seem like a good 'value' but there are lots of extra calories and fats in those extra-large sizes. Go for the regular or small size.

Whole grain pita or crackers dipped in hummus make a great snack.

Help Shop. Shop 'till you drop! Choose the fruits and vegetables at the supermarket and then help prepare the dinner that you love.

Eating veggies will keep you feeling fuller longer, because they are high in water content. And they only have 10-50 calories per serving.

Go Light on the Sauce. There are lots of hidden calories in mayo, sour cream, salad dressing and other sauces. Go easy on them.

Improve healthiness of your meal by swapping out white rice for brown rice.

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

Size it up. Check the portion size on the side of the box to determine the right amount to eat.

Go 100% Whole Grain. 100% whole-grain, fiber-containing cereals served with low or fat-free milk are a healthier alternative to sugary cereals. Whole-wheat muffins with smashed banana are easy and tasty as well.

Stretch it. Start your day off right with stretches or yoga to loosen up your muscles.

Drink water before eating: If you drink a big glass of water before you sit down to eat, you'll feel fuller and won't be tempted to eat as much.

Kangaroo Jump. Tape a shoelace to the floor in a straight vertical line. Stand on one side of the line with both feet together. Count to 3 and on 3 start jumping over the string from one side to the other 10 times. Take a brief break and do it again.

Get your friends together and work to get healthier food at school. Download empowerME@school to find out how.

Veg Out on the Sandwich. Ask for tomato, lettuce, onion, or other veggies on your sandwich.

When its cold outside, visit an indoor pool, ice-skating rink or basketball court at a local gym, school, or community center for some fun.