August – 30 days of healthy changes

Time to make 30 days of Healthy Changes

 

 

Drink at least 64oz water

 

 

Be aware of your “bites” – avoid grazing!

 

Choose “whole” foods, avoid processed foods

 

Avoid cheese or choose only low-fat options

 

Eat 3 fruits today. One with each meal. Eat fruit, in season

 

Fill ½ your lunch and dinner plate with vegetables

 

 

Make today a vegetarian day.

 

Avoid all liquid calories

 

Substitute your coffee creamer for low-fat or nonfat milk and sweetener (if, desired)

 

Snack on carrots and celery mid afternoon

 

No fast food for one week.

 

 

Add healthy fats to your meals. Avocado or nuts are great choices

 

No desserts today, use fruit as a sweet treat.

 

Aim for 25-30 grams fiber today.

 

Plan your meals for the week and buy your foods ahead of time for easy prep.

 

Add one cup of black or green tea to your day!

 

 

Make a salad filled with high fiber vegetables. Use a vinegar based dressing

 

Choose whole beans (no salt added) to one of your meals instead of meat.

 

Try one new “non salt” seasoning or herb today.

 

Top your whole-wheat pancakes with Natural PB instead of syrup.

 

 

Add hummus to your sandwich instead of mayo spread.

 

 

Avoid all lunch meat and processed meats.

 

Control your sweet cravings by adding protein at every meal

 

Drink a glass of your favorite milk for added calcium.

 

Use a dessert plate at lunch and dinner today. This will help reduce portion sizes.

 

Change one unhealthy habit for the day.

 

 

 

Take smaller bites and chew your foods well.

 

Add barley to your oatmeal for an extra B vitamin kick.

 

 

 

Pack healthy car snacks.

 

 

Try a new fruit or vegetable

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