The document provides tips for starting a healthy lifestyle by making small changes in four areas: food choices, water intake, meal planning, and fitness scheduling. It recommends eating at least five servings of fruits and vegetables daily, drinking eight glasses of water, planning meals including breakfast, lunch, snacks and dinner, and scheduling weekly home workouts including walks, jogs, body exercises and rest days. The overall message is that small, consistent steps in diet and exercise can help one start living a healthier lifestyle.

1. Where to Start?
•Start by Making Healthy Food Choices
•Start by Increasing Your Water Intake
•Start by Planning Your Meals
•Start by Scheduling Your Fitness

2. Start by Making Healthy Food Choices
• If you are not eating at least five servings of
fruits and vegetables a day then you are not
eating healthy.
• Eat more fruits and vegetables by having them
available to you where ever you are such as in
your kitchen or with you on the go.
• Add Apples, Oranges, Grapes, Raisins, Nuts
and other fruits and vegetables to your
shopping list.

3. Start by Increasing Your Water Intake
• Water is an essential element to your body
functioning properly
• Drink at least eight glasses a day to stay
hydrated
• Drink a glass of water before each meal to aid
in digestion
• Drink water before, during and after any
exercise routine keeping your body hydrated

4. Start by Planning Your Meals
• Eat healthy by planning your meals helping you
make healthy food choices ensuring you get at least
five servings of fruits and vegetables everyday.
• A Sample Daily Meal Plan:
– Breakfast with eggs, turkey bacon, oatmeal and banana
– Apple for a snack between breakfast and lunch
– Lunch with turkey, chicken or tuna
– Nuts for snack between lunch and dinner
– Dinner with chicken or turkey salad with yogurt for
dessert

5. Start by Scheduling Your Fitness
• You’ve decided to Get Active and Get Fit, Now
add your fitness to your schedule:
(Sample Weekly Home Training Schedule)
Sunday Mon Tue Wed Thurs Fri Sat
Rest Day Walk, Jog, 100 Body Walk, Jog, Open Walk, Rest Day
or or Run for Squats or Run for Day Jog, or or
30 min 30 min Run for
30 min
Take a 30 Do 100 Shoulder Do 100 To add Do 100 Make up
min walk Sit ups Routine Sit ups Flexibility Sit ups Day if
or Do 100 Do 100 To your Do 100 You
Push ups Push ups Schedule Push ups missed
Take a 20 A workout
Min Jog