granola

Get Started! Eating Healthy & Moving More

Eat Healthy (ENERGY IN)

  • Put berries or bananas on whole-grain cereal or oatmeal.
  • Order a green salad instead of fries. Ask for fat-free or low-fat dressing “on the side” – and use only half of it.
  • Drink water, fat-free or low-fat milk instead of regular soda or other sweetened drinks.
  • Add flavor with herbs and spices, instead of salt.
  • Use fat-free or low-fat mayo, sour cream and salad dressings.
  • Choose fruit for a snack or dessert.
  • Grill, steam or bake food.
  • Don't eat late at night.
  • Use lean meats such as white meat chicken, lean ground turkey or fish in place of beef or pork.
  • When you eat out, choose an appetizer for your meal or share a main course. 

Move More (ENERGY OUT)

  • Take your dog on longer walks.
  • Ride bikes after dinner.
  • Park farther away from the store and walk.
  • Use the stairs instead of the escalator.
  • Dance with your children.
  • Walk your kids to school or walk to work.
  • Choose video games that get your kids moving, like dancing or fitness games.
  • Ask your kids to help with active chores around the house, like vacuuming or raking leaves.
  • Sign your kids up for community sports or lessons.
  • Walk along the sidelines at your kids' sports events.
  • Play ball at the park.