1. Eat breakfast every morning since it may help control your hunger throughout the day. Try cereal and milk, whole grain bread and peanut butter, fruit and low-fat yogurt or a homemade smoothie.
2. Enjoy low-fat yogurt, milk, and cheese. Bonus points if it’s fortified with vitamin D.
3. At the supermarket, reach for whole grain versions of bread, rolls, cereals, rice and pasta rather than your usual white.
4. Snack on a small handful of unsalted nuts or seeds instead of chips.
5. Enjoy raw vegetables or fresh fruit for one snack each day.
6. Include one dark green vegetable (spinach, chard, broccoli, romaine lettuce, bok choi) and one orange vegetable (carrots, sweet potato, winter squash) each day.
7. Add a side salad with leafy greens to lunch or dinner.
8. Try a meatless meal featuring beans, legumes or tofu once a week.
9. At least twice each week, make fish the star of your dinner instead of meat or poultry.
10. Order a vegetarian pizza instead of the meat-lover’s version with pepperoni, sausage and double cheese.

Put healthy eating tips to work for you. Set one goal for each day of the coming week. Choose from the tips on the front of this card, or set your own. Be sure to check each goal as you succeed!

Day	Goal	Achieved
Sample Day	Replace 3 p.m. chocolate bar with low-fat yogurt.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday