Here are some tips for staying fit and maintaining a healthy diet. Try one at a time until you have incorporated most or all of them into your daily routine for a healthier you. Regular exercise has both short-term and long-term benefits.

To help you stay fit

• Eat breakfast daily and eat fruit at least twice a day.
• Take your lunch to work at least a few times each week.
• Only eat while sitting but DO NOT eat while watching television.
• Grocery shop when you are not hungry and stick to the items on your shopping list.
• Try the stairs at work instead of the elevator.
• Park your car in the furthest parking spots instead of the closest.
• If you can’t get to the gym, at least try to take a 20- to 30-minute walk several times a week.
• Drink eight, 8-ounce glasses of water each day.
• Eat smaller portions of meats and starches and increase the amount of vegetables on your plate.
• Order salad dressings and sauces on the side.

For a healthy diet

You don’t have to cut all fat out of your diet, but you should limit the amount of fat you eat. Eat foods made with the “good” fats and avoid foods that are high in saturated and trans fats. Other things you can do include:
• Avoid fast food. It almost always contains trans fat.
• Limit the amount of red meat you eat. Instead, try to eat more fish.
• Use canola oil when you are baking.
• Use olive oil when you are cooking.
• Instead of potato chips, snack on some peanuts.
• Try a slice of avocado on your sandwich or in your salad.
• Use liquid or soft tub margarine instead of butter. Look for margarine that has low saturated fat and no trans fat.
• Try olive oil on bread instead of butter or margarine.

Prevention is better

Regular exercise can:
• Strengthen bones, muscles and joints.
• Build lean muscle mass.
• Burn calories.
• Reduce stress.
• Lower blood sugar.
• Combat depression and anxiety.
• Prevent or delay high blood pressure.
• Reduce risk of cardiovascular and other chronic diseases.
• Reduce arthritis symptoms.
• Maintain mobility and reduce risk of falling as you age.

Sources: http://www.ivillage.com, http://www.acefitness.org, http://www.webmd.com, Harvard School of Public Health: http://www.hsph.harvard.edu and the American Heart Association: http://www.americanheart.org.