Take the 'Small Steps' Challenge to Discover a Healthier You
Environmental Nutrition

Environmental Nutrition

Did you know that shaving off 100 calories per day -- that's skipping a small cookie or swapping 8 ounces of sweetened soda for water -- can amount to a 10 pound weight loss over a year?

Little changes like these are at the heart of the U.S. Department of Health and Human Services (HHS) public health program, aptly named Small Steps.

Everyone knows America has a weight problem -- two out of three Americans are overweight or obese (body mass index over 25.) But no matter how many times you hear those statistics, it doesn't make living a leaner, healthier life any easier. Instead of turning to fad diets, the U.S. government is encouraging us to take part in the Small Steps program as a practical, no-nonsense solution to creating a more fit, healthier population.

This program focuses on integrating better eating and activity habits, setting realistic goals, and taking small steps to meet them.

Small Steps to Smart Food Choices

An easy, practical approach to healthy eating includes:

--Emphasizing fruits, vegetables, whole grains, and fat-free or low-fat milk products.

--Focusing on lean meats, poultry, fish, beans, eggs and nuts.

--Limiting saturated fat, trans fat, cholesterol, salt and added sugars.

--Watching portion size, from the supermarket to the restaurant.

--Opting for steamed, grilled or broiled dishes instead of deep-fried when dining out.

--Avoiding impulse buying of less healthful food choices when travelling or shopping.

--Reading the nutrition facts label when you shop, monitoring servings and calories as well as saturated fat, trans fat, cholesterol and sodium.

Small Steps to a More Active Lifestyle

The benefits of exercise extend beyond helping you control your weight; they also can reduce your risk of chronic diseases and even improve your mood. Here's the recipe for an optimal physical activity plan:

--Be physically active for at least 30 minutes most days of the week.

--Increase the intensity or the amount of time you are physically active for even greater health and weight control benefits.

--Choose any activity that you enjoy that uses the large muscle groups, such as walking, playing basketball or tennis, or an aerobics class.

--Track your activity with a personal log.

--Get started by developing realistic physical activity goals and writing them down. Visit smallstep.gov for resources such as activity logs, and lots of tips to help you get started taking small steps -- to a healthier you.

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