These tips will help you move more and make healthy food choices every day.
- Get your steps in. Take the stairs instead of the elevator and find spots closer to the back of parking lots when you run errands. Aim for 5,000 steps a day at first and build up to 10,000.
- Make the most of short breaks. When you have a few free minutes, take a quick walk around your home, or do some sit-ups.
- Get your friends and family involved. Set a regular walking date, or do something else that everyone enjoys.
- Shoot for 2–3 strength training sessions a week. Hand weights and stretch bands are an easy option to have in your home.
- Get colorful. Eat a variety of colorful vegetables and fruit every day.
- Choose whole-grain foods. Incorporate foods such as whole-wheat bread and crackers, oatmeal, brown rice, and whole-grain cereals into your diet.
- Avoid getting too hungry. Try eating a healthy snack between meals, such as a small apple, orange, or raw carrots.
- Lower your fat intake. Broil or bake poultry, meats, and fish instead of frying.
- Lighten your recipes. Use nonfat or low-fat milk, yogurt, cheese, sour cream, cream cheese, or mayonnaise. Use cooking spray instead of oil.
- Read food labels. You may be surprised by the total calories, fat, and sugars in foods you eat regularly.
- Limit sugar-sweetened drinks. Even naturally occurring sugars in 100% fruit juice may raise your risk of prediabetes.
- Drink more water. For extra flavor, infuse your water with strawberries or cucumber slices.