Many times it’s the small changes that can improve our health. Making big changes often results in frustration and a quick return to the old ways. Here are some small ideas for small changes that can improve your health:

 Order veggie toppings for your pizza, like mushrooms, green peppers and onions.

 Eat foods and drink beverages low in “added sugars.” Naturally occurring sugars, such as those in milk and fruits, do not count as added sugars.

 Vary your fruit choices. Fruits differ in nutrient content.

 Make most of your choices whole or cut-up fruit, rather than juice, for the benefits dietary fiber provides.

 Select vegetables with more potassium often, such as sweet potatoes, white potatoes, winter squash, tomato products, beet greens, spinach, dry beans and split peas.

 Choose grain products that name one of the following whole-grain ingredients first on the ingredient list: brown rice, bulgur, graham flour, oatmeal, whole-grain corn, whole oats, whole rye, whole wheat, wild rice.

 Dried fruits make a great snack. Because they’re dried, ﾼ cup is equal to ﾽ cup other fruits.

 Sauces and seasonings can add calories, fat and sodium to vegetables. Check the nutrition facts to compare calories in plain and seasoned vegetables.

 Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer and dancing are all good examples of being active. For health benefits, physical activity should be 30 to 60 minutes a day. This can be done in 10 or 30 minute bouts throughout the day.

 Try a main dish salad for lunch. Go light on the salad dressing.

 For a change, try brown rice or whole-wheat pasta.

n Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter.

n Do exercises or pedal a stationary bike while watching TV.

n Try a low-fat salad dressing as a dip for raw broccoli, cauliflower, red and green peppers or celery sticks.

n Frozen juice bars (100 percent juice) make healthy alternatives to high-fat snacks.

n Park farther from your destination and walk the rest of the way.

n Look for fish rich in omega-3 fatty acids, such as salmon, trout and herring.

n Stock up on frozen vegetables for quick and easy cooking in the microwave.

n For dessert, make pudding with fat-free or low-fat milk.

n Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.

 

For more information, contact Patrice Dunagin, Smith County FCS agent for Texas A&M AgriLife Extension Service, at 903-590-2980.