Small Practical Steps in the Right Direction

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A few simple changes can make a big difference in how well you eat. Here are 10 easy steps to healthier eating.

1   Have at least one serving of fruit at each meal, and another as snacks during the day.

2   Switch from low-fiber breakfast cereal to lower-sugar, higher-fiber alternatives.

3   Lighten your milk by moving down one step in fat content—from whole to 2%, for instance, or from 1% to fat-free.

4   Cook with olive, canola, or other vegetable oil instead of butter or margarine whenever you can.

5   Choose coarse whole-grain breads. Switch to brown rice. Experiment with whole wheat flour when baking.

6   Include at least two servings of vegetables for lunch.

7   Have at least two servings of vegetables for dinner.

8   Have fish as a main course at least twice a week.

9   Serve fresh fruit for dessert.

10   Replace high-calorie sweetened beverages with water, iced tea, or unsweetened fruit juices.