10 Small Steps To Improve Your Health

Many of us make health-related resolutions, such as to lose weight, stop smoking or start a fitness program. While it is common to set high goals, experts say that setting 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, Ph.D., 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 pounds. Even if you gain just a pound or two every year, the extra weight adds up quickly.

2. Take more small steps. Use a fitbit or your smartphone to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, 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 oats with fresh fruit slices and a dairy free milk like almond milk.

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

5. Have at least one green salad every day. Eating a salad is filling and may help you eat less during the meal. It also counts toward your five daily servings of vegetables and fruits. To be honest, I think it should be more than five.

6. Eat good fats - avocado, olive oil, nuts, seeds, coconut oil are all good for overall health.

7. Strengthen your bones not with dairy but with dark green vegetables, seaweed is great!

8. Eat slower - chew until your food is liquid and put your cutlery down between mouthfuls. Take your time.

9. Lose just 5 to 10 percent 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 couple of days and look for problem spots. Often, just writing things down can help you eat less.