10 Small Steps To Enhance Your Health Today

Many of us make health-related resolutions, such as losing weight, stopping smoking or joining the neighbourhood health club. While it is common to set high goals, experts say that smaller goals could do more for our health.

"Small steps are achievable and are easier to fit into your daily routine," says James O. Hill, PhD, Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. "They are less overwhelming than a big, sudden change."

Here are 10 to try:

1. Keep an eye on your weight and work on making sure you are not gaining extra kgs. The extra weight adds up quickly, even if you gain just a kilo or two yearly.

2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000 to give yourself a goal. Keep adding 1,000 to 2,000 each month until you take 10,000 steps on most days.

3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall for a filling and nutrition-packed breakfast, top fresh fruit slices with nuts and plain yoghurt.

4. Switch grain servings each day to whole grain. If you're like many, you eat less than one whole grain serving a day.

5. Have at least one green salad every day. Eating a salad (with homemade all-natural ingredient dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.

6. Trim the fat. Fat has a lot of calories and calorie count. Purchase lean meats, eat poultry without the skin and use a nonstick pan with only a dab of healthy oil or butter.

7. Consider calcium by including two or three daily servings of dairy or calcium-rich plants. Calcium is good for bones and may also help you lose weight.

8. Downsize portions. The smaller the bag, bottle or bowl, the less you will eat.

9. Lose just 5 to 10 per cent 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 what you eat over the next few days and note how you feel 1-2 hours after your meal. Just writing things down can often help you eat less and spot foods your body does not appreciate.

Changing ten things may seem daunting - so choose one that resonates with you the most and try it for a week. Note how you feel and then choose another one to integrate into your daily routine.