Ten Tiny Steps That Can Enhance Your Health

Many people make health-related resolutions, such as weight loss, stop smoking or join the neighborhood health center. While it is common to set lofty goals, experts say that making smaller goals can do more for our wellbeing.

Here are 10 to try:

1. Stop gaining weight. Even if you add just a pound or two each year, the extra weight adds up quickly.

2. Take more small steps. Use a pedometer to add up your daily steps; next add 2,000, the equivalent of one extra mile. Persist in adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.

3. Eat breakfast. Those who eat breakfast tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top Whole Grain Total with fresh fruit slices and low-fat or fat-free milk.

4. Replace three grain servings each day to whole grain. If you're like the average American, you usually eat even less than one whole grain serving a day.

5. Have at least one healthy green salad every day. Eating a salad (choose low-fat or fat-free dressing) is filling and may well help you eat even less during the meal. It also counts toward your recommended five daily cups of vegetables and fruits.

6. Trim the fat. Fat has a lot of calories, and calories count. Buy lean meats, eat poultry without the skin, switch to lower-fat cheeses, make use of a nonstick pan with only a dab of oil or butter.

7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is healthy for bones and could also help you lose weight.

8. Cut back. The smaller the bag, bottle or bowl, the less you will eat.

9. Aim to drop just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.

10. Keep track of your eating. Write down everything you eat over the next couple of days and look for problem spots. Usually, just writing things down can help you consume even less, which will help you lose fat.

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