For some suggestions to try on your own, scroll down!

SOME NUTRITIONAL TIPS:

Eat lots of veggies

• Choose dark or bright varieties for extra nutrition
• Buy local produce when available
• Eat a large variety
• Try to include broccoli, spinach, sweet potatoes, tomatoes and tomato products
• Also cabbage, cauliflower, kale, collards, mustard greens, brussel sprouts

• Use onions and fresh garlic in cooking
• Choose colorful peppers for extra Vitamin C

• Drink orange juice
• (Be extra careful about juice drinks: they contain little juice and lots of sugar)
• Use canned pumpkin in soups, pancakes, breads, and cookies
• Try frozen fruits, especially when local fresh fruits are unavailable
• Use pink or red grapefruit
• Try kiwifruit, red grapes, cantalope, and blueberries

• Use skinless turkey and chicken products
• Use 1% or nonfat (skim) milk and dairy products
• Try low or fat-free ground poultry or sausage, but be sure to read the labels!
• Try lean cuts of pork; the leanest is pork tenderloin
• Use lean cuts of red meat, trim visible fat, eat smaller portions, and eat less frequently
• Chicken nuggets are not a health food!

• Animal fats: beef, chicken, pork, bacon, salt pork, beef tallow
• Butter, cream, whole milk, sour cream, whole milk cheese
• Cocoa butter, coconut oil, coconut
• Hydrogenated fat/oil
• Palm kernel oil, palm oil

• Steam, bake, broil, or grill instead
• Marinate foods for grilling

• Read the labels; they frequently contain too much fat, sugar, and sodium
• Also pay attention to the portion sizes; they can be very deceiving

MORE NUTRITIONAL TIPS:

• Read labels; whole wheat should be the first ingredient listed in bread
• Use whole grain cereals
• Try brown rice instead of white

• Try barley, bran, oats, beans, lentils, dried peas
• Increase the amount of water you drink also

• Once or twice a week for heart healthy omega 3 fatty acids
• Use chunk light tuna rather than albacore to reduce mercury level
• Even shellfish has low cholesterol, (i.e. crab, scallops, mussels, clams, lobster)
• Shrimp and crayfish have more cholesterol but less total fat, largely unsaturated
• Try sardines and canned salmon to boost calcium

• Nuts are high in calories and can cause weight increase if added to your diet
• Try seeds: flaxseed and poppy seeds

• Be wary of these descriptions:

EXERCISE:

• Only about 25% of Americans exercise enough to be considered physically active.
• As many as 12% of deaths in the US may be attributed indirectly to
  lack of physical activity.
• Regular exercise inhibits or reverses many of the declines associated with aging.
• Increased activity burns calories and may help lose weight.
• Exercise helps maintain healthy blood pressure, and reduces the risk of stroke.

• To burn calories; to lose weight
• To improve your mood
• To boost your energy
• To help reduce risk of Type 2 diabetes, and control existing diabetes
• Walk one mile, the minimum activity for reducing stroke risk
• Take the stairs instead of elevators
• Walk on sand or dirt to boost energy expenditure
• Swing your arms while you walk to boost caloric expenditure
  and improve upper-body strength.
• Park at the far end of parking lots and walk to your destination.
• Walk instead of riding a golf cart; you will cover about 5 miles
  and burn about 500 extra calories.
• Try mall walking in inclement weather. And always use sunscreen outdoors.
• Aim for 10,000 steps a day; buy a pedometer, you'll be surprised!