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Small Changes, Big Results

You don’t have to change everything at once in your quest for good health. We’ve put together a list of the top 10 small changes that can add up to a big difference over time. You don’t have to do everything at once. Pick a few items from the list below and try them out this week. Then try a couple more the following week and so on. These small changes can help promote energy, decrease daily calorie intake and/or increase daily nutrient intake.

1. Eat breakfast.

2. Have a fruit or vegetable at every meal. Ketchup doesn’t count.

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3. Skip the bread at dinner.

4. Drink a glass of water with every meal.

5. Every two hours, get up from your desk and stretch or walk around.

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6. Stash some fresh fruits and nuts at your desk for when you’re feeling hungry or low on energy. Eating fruits will provide you with a boost of energy while consuming healthy fats in the nuts will help you feel full.

7. Eat a vegetarian meal for lunch.

8. Avoid packaged foods that have more than 10 ingredients (especially if you don’t know what those ingredients are).

9. Go for a nut butter that contains just one ingredient (like peanut butter made with just peanuts or almond butter made with just almonds).

10. Swap out the butter on your toast for:

  • olive oil, garlic powder and Italian seasoning
  • peanut butter, almond butter or cashew butter
  • avocado
  • hummus
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