You will need your body for the rest of your life, so take good care of it.

•   Always eat a healthy breakfast to give you the necessary energy you need throughout the day
  
  
•   Always eat salads/vegetables first at mealtime
  
  
•   Try new vegetables and fruits every week
  
  
•   Wash all fresh fruits and vegetables before eating
  
  
•   Add sprouts to salads or sandwiches for extra fibre
  
  
•   Plan every meal and snack to avoid impulses and over eating
  
  
•   Write down everything you eat and drink daily, then review and think about what could be
    avoided next week
  
  
•   Add sliced tomatoes, avocados or lettuce to sandwiches for moisture instead of mayonnaise or oil
  
  
•   Use canola oil instead of other oils
  
  
•   Limit your intake of fat free and low fat cookies and snacks because they contain sugar and other   starches that your body might store as fat
  
  
•   Drink a glass of water before a meal if you are trying to limit your intake of food
  
  
•   Drink more water than you feel thirsty for
  
  
•   Stop eating when you feel you are no longer hungry, eating too much of anything (even fat free   foods) will cause you to gain weight and give you extra fatty tissue
  
  
•   Stay away from caffeine, artificial sweeteners and foods high in sugar and salt
  
  
•   Children should go food shopping with parents to check labels and choose from the variety of   healthy foods available
  
  
•   Eat slowly and rest during meals
  
  
•   Eat smaller portions
  
  
•   Eat only when you are hungry
  
  
•   Make sure you have a supply of fruits and vegetables available at all times
  
  
•   Perform a variety of light exercises every day and a regular workout 2-3 times per week
  
  
•   Always start a fitness program with a physical exam and the minimum amount of exercise
  
  
•   Walk whenever possible instead of traveling by car, motorcycle or public transport
  
  
•   Walk up and down the stairs instead of using an elevator or escalator
  
  
•   Walk briskly to increase your heart rate when exercising
  
  
•   Stretch yourself daily
  
  
•   Gradually increase your physical activities, as you get stronger and more physically fit
  
  
•   Alternate your training by using a combination of different activities (running, swimming, jumping   rope, etc.)
  
  
•   Always rest between exercise sessions to let your muscles recover and grow
  
  
•   Check your weight not more than once a week and only if you are concerned about it