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Be healthier today than you were yesterday.

Pick your first Small Start.

Make your list.

Share and repeat.

Be healthier today than you were yesterday.

Commit to just one easy, healthy action today. Keep track of the Small Starts you want to try next, and check them off as you go. Share and repeat!

Whole Grains, Big Gains

Whole Grains, Big Gains

Substitute whole-grain products for refined flour favorites.

Switch Sides

Switch Sides

Use your other hand when you eat.

Move Instead

Move Instead

Get active when you feel like using tobacco.

Track It: Sweets

Track It: Sweets

Understand what triggers your sweet tooth.

Divide Your Plate

Divide Your Plate

Learn to eat a balanced meal.

Start Stronger, Go Longer

Start Stronger, Go Longer

Prepare a healthy breakfast tonight.

Get Distracted

Get Distracted

Be prepared with alternate activities when tobacco cravings strike.

Sweat For 30

Sweat For 30

Exercise for 30 minutes.

Sugar Detective

Sugar Detective

Learn to read (and understand) nutrition labels.

Be Serving Smart: All Day

Be Serving Smart: All Day

Keep serving sizes healthy and reasonable.

Salt Smart Six

Salt Smart Six

Learn to read (and understand) nutrition labels.

Bring a Banana

Bring a Banana

Keep fresh fruit handy and available.

This Workout Brought to You By...

This Workout Brought to You By...

Sneak in some exercise during commercial breaks.

Get in the Swing Of It

Get in the Swing Of It

Add extra movement and activity to your walk.

Hit the Bottle

Hit the Bottle

Drink water throughout the day.

Get Your ZZZs

Get Your ZZZs

Sleep 7+ hours tonight for better overall health

On the Side

On the Side

Keep your salads healthy.

The 4-Minute Mark

The 4-Minute Mark

Give tobacco cravings time to subside.

Park It!

Park It!

Choose parking spaces that help you take more steps today.

Tomorrow's Menu

Tomorrow's Menu

Avoid cravings and empty calories with planned meals and snacks.

Be Serving Smart: Snacks

Be Serving Smart: Snacks

Learn to read (and understand) nutrition labels.

TV Like It's 1953

TV Like It's 1953

Add some movement to your TV time.

Go Nuts

Go Nuts

Keep mealtime portions reasonable with a healthy pre-meal snack.

Swap the Sugar Drinks

Swap the Sugar Drinks

Replace sugary drinks with healthy options.

Wash Your Cravings Away

Wash Your Cravings Away

Curb hunger between meals with water.

Whole Grains, Big Gains Part II

Whole Grains, Big Gains Part II

Eat 3 servings of whole grains.

Read Up

Read Up

Educate yourself on healthy living.

Walk and Talk

Walk and Talk

Get a little exercise while you talk on the phone.

Slim Down Your Dairy

Slim Down Your Dairy

Switch to lower-fat dairy products

Stretch It Out

Stretch It Out

Get the benefits of a 10-minute stretch session.

Set a Date

Set a Date

Make your tobacco quit date a reality.

Belly Buster

Belly Buster

Curb your sweet tooth.

Count 'em Up

Count 'em Up

Know your daily calorie count.

Why Quit?

Why Quit?

Remind yourself why you want to quit tobacco.

Hey, Buddy!

Hey, Buddy!

Partner with a friend for exercise.

Find the Fat

Find the Fat

Learn to read (and understand) nutrition labels.

Be BMI Wise

Be BMI Wise

Know your Body Mass Index (BMI)

Wrap it Up!

Wrap it Up!

Use tortillas instead of bread.

Get Trigger Happy

Get Trigger Happy

Understand what makes you want to use tobacco.

Track It: Food

Track It: Food

Get a clear picture of what, when and how much you eat.

Take the Stairs

Take the Stairs

Add extra movement and activity to your day.

Do a Gut Check

Do a Gut Check

Know your waist/ height ratio.

Screen Time Substitution

Screen Time Substitution

Get active when you'd usually be sedentary.

Go Halvsies

Go Halvsies

When you eat out, save half for later.

Walk it Off

Walk it Off

Make time for a short walk.

Track It: Tobacco

Track It: Tobacco

Understand your tobacco cravings.

The Incredible Shrinking Plate

The Incredible Shrinking Plate

Smaller dishes, smaller portions.

Don't Get Too Hungry

Don't Get Too Hungry

Stay full throughout the day to avoid cravings and overeating.

Fake the Fizz

Fake the Fizz

Replace sugary drinks with healthy options.

Keep It In sight

Keep It In sight

Make it easy to choose healthier snacks.

Skip the Late-Night Snack

Skip the Late-Night Snack

Set simple limits to cut out nighttime calories.

Pop Some Grains

Pop Some Grains

Substitute popcorn for your usual snacks.

Take Your Time

Take Your Time

Notice what and when you eat.

Meatless Monday (Or Any Day)

Meatless Monday (Or Any Day)

Go vegetarian for a day.

Rubberbands, Man

Rubberbands, Man

Get all 5 servings of produce today.

Cut it Up

Cut it Up

Keep vegetables handy for healthier snacking.

Veg Out

Veg Out

Increase your vegetable intake by just one.

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