Being healthy means more than just cutting calories and losing weight. It means reading labels, choosing healthy ingredients and making smart decisions both in and out of the kitchen.

A healthier diet, coupled with an exercise program, can help you lead a longer, healthier life.

Below are some simple tips you can follow to eat your way to a healthy life.

Healthy cooking tips
• Look for healthy substitutes. Instead of using sugar, how about trying a no-calorie sweetener or instead of eggs, try using just egg whites or egg substitute products.
• Eat more fish. Fish such as salmon and tuna are rich in omega-3 fatty acids, which are heart healthy.
• Stick to using whole wheat breads. If you like the taste of white bread, look for varieties made with wheat.
• Cut down on the use of oil. Try cooking in liquids such as stock or wine instead of oil. Switch to non-stick cookware to avoid using oil.
• Instead of frying meat, try alternative cooking methods such as baking, broiling or roasting.
• Trim any visible fat from meat.
• Use herbs and spices as low-fat, low-sodium flavor enhancers.

Tips for eating out
• Look for healthier dessert alternatives such as fresh fruit, sherbet or gelatin.
• Opt for healthier sides. Instead of french fries, choose a salad or a baked potato.
• Request that all sauces and salad dressings be served on the side. That way you can control just how much is being added to your food.
• Choose the restaurant before you head out. Look online at menus or call ahead to see if there are healthy options available.
• Today’s restaurants serve very large portions. As soon as you get your meal, put some aside to take home.

Other Tips
• Be a smart shopper and don’t go grocery shopping when you’re hungry. Create a detailed shopping list and buy only what you need.
• When buying meat or poultry, look for lean, skinless varieties.
• Choose low-fat versions of items such as cheese and milk if it is available.
• Slow down when you eat. You are less likely to overeat if you eat slowly.
• Read the labels. Find out what’s in the food you’re eating and what constitutes a serving size.
• Variety is key. By eating foods from different food groups, you have a better chance to get all the nutrients and vitamins you need.

For more healthy lifestyle tips, visit the Mayor’s Healthy Lifestyle Initiative Web Site.