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Health Matters


Eat Healthy


10 ways - 100 calories less a day


  1. Choose water, diet sodas, unsweetened tea, and other light beverages instead of full calorie drinks
  2. Substitute veggies and mustard in place of cheese and mayo on your sandwich
  3. Order a small fry instead of a biggie size
  4. Use egg whites or egg beaters in your omelet
  5. Try fresh berries for desert instead of cake, pie, or ice cream
  6. Pick lean ground turkey over regular ground beef
  7. Select grilled or broiled chicken in place of fried chicken
  8. Pass on the bread and butter served prior to a meal
  9. Switch to skim or reduced fat dairy products
  10. Opt for a veggie slice instead of the meat lover's pizza

Related Links

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Low-fat Healthy Snacks

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Set a Great Example, Host a Healthy Meeting...
  • Try serving bite sized fruits with a healthy yogurt dip or vegetables with hummus or other low-fat spread as snacks
  • Offer beverages such as water, 100% fruit & vegetable juice or low-calorie beverages
  • Serve sandwiches on whole grain bread with low-fat spreads, lean meats and lots of veggies with a side of fruit or veggies instead of chips
  • Plan stretch breaks or lead group on a mini walking break to keep the group focused and energized

Learn more about hosting a healthy meeting

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3 Simple Steps to Improve Your Diet...
  1. Eat more fruits & vegetables. Not only good for you, but most vegetables and some fruits are also low in calories. Plus, they contain fiber to help you feel full.
  2. Watch portion sizes. Enjoy your favorite foods, just enjoy less of them. If you cannot 'eat just one' then save those foods for special occasions.
  3. Plan ahead. Deciding what to order at a restaurant or bring for lunch beforehand takes the guess work out leaving less room for temptation. Plan frequent, small meals/snacks to keep you from getting too hungry.

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Think healthy eating costs too much, think about this…

The Surgeon General estimates that overweight and obese Americans spend $700 more a year on medical bills than those who are not overweight. Healthy eating along with physical exercise can help you maintain a healthy weight.

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Other Resources

The American Academy of Pediatrics Policy on Breastfeeding

5 to 9 a Day for Better Health

My Pyramid

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