Tools for Healthy Eating, Physical Activity and Healthy Weight
Adding healthy eating and physical activity into your daily routine can be challenging at first. Step Ahead offers many tools that will help you get started.
TOOLS TO KEEP TRACK OF YOUR PROGRESS
Daily eating log. This log will help you keep track of the foods and beverages you have during the day. This will help you figure out areas where you can make healthy changes. Remember: This is for your own benefit, so be honest with yourself.
Weight change log. You may not even notice small changes in your weight. That’s why it’s important to pay attention. This weight change log will help you keep track of your weight over time.
Physical activity logs. It can be challenging to get enough physical activity to stay healthy and to keep your weight where you’d like it to be. Keep track of how active you are each day; it is a great start. Here are activity logs that you can use to track your daily activity and track your walking.
BMI calculator. Body mass index, or BMI, estimates how much body fat you have. It provides an understanding of where your weight fits in comparison with medical recommendations. Enter your height and weight (be honest!) into the calculator to see your current BMI.
TOOLS TO HELP YOU MAKE CHANGES
Healthy Recipes. Healthy eating is much easier when you know the foods you are preparing are healthy. Step Ahead has put together a Healthy Eating Library that includes lots of yummy recipes. So whether you’re looking for breakfast, lunch, dinner or snacks, check the library out to give you some great ideas!
Guide to Eating Out Healthy. Ordering healthy foods at a restaurant, a fast-food restaurant, sandwich shop or other kind of eatery can be tough. This guide will help you choose more healthy items.
Guide to Healthy Snacking. Everyone likes to snack during the day. The key is to snack healthy. This guide suggests healthy snacks, many of which are available in the cafeteria and vending machines.
What's in a Food Label? It is important to know how to read food labels. Here is an overview that will help you understand what to look for.
Sizing up Your Portions. Understanding what a portion or serving size is can be tough. Here is a guide that will help you out.
Walking Maps. It can be challenging to be physically active at work when you’re really busy. It’s important to add in activity when you can. Taking short walks is a great way to be active! Indoor and outdoor walking maps are available for all hospitals participating in Step Ahead. Click on the map below that is best for you!
Health Alliance-Burbank Campus:
Marlborough Hospital:
UMass Memorial Medical Center-University Campus:
Quick and Easy Workout on your Break. This 10-minute routine using resistance bands gives a total body strength training workout.
GROUP ACTIVITIES
Keeping healthy at work can be more fun and easier if you do it as part of a group. Having trouble getting started? Step Ahead offers group activity programs that make it simple.
Organizing a Walking Group. Step Ahead has developed a Walking Group Toolkit to help you organize your own walking group at work.
Organizing a Healthy Potluck Lunch Group. Step Ahead has developed a Healthy Potluck Lunch Toolkit to help you organize your own healthy eating group at work.
To learn more about healthy eating, physical activity and healthy weight, check out these related links: |
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