Simple Steps to Lead a Healthier Lifestyle

By: Loren Barrera, Baptist Health Dietetic Intern

Reviewed by: Katy Bowen, MS, RDN, LD

Edited by Andi Champion, CHEF

Have You Tried Our Healthy Habits?

Leading a healthy lifestyle doesn’t have to be complicated. Our CHEF Healthy Habits are simple steps your family can take that will help contribute to their long-term health. Your family might already be following these habits without even knowing!

  1. I fill half my plate with colorful fruits and vegetables at every meal.

Each different color of produce contains different vitamins, minerals, and nutrients. Enjoying a variety of colors at each meal is the best way to ensure your body get the most health benefits. If getting your child to eat their vegetables is a challenge, involving them in the meal preparation process can help encourage them to try new foods. Ask them to help by measuring ingredients, washing fruits or vegetables, and cutting ingredients with a kid-safe knife. Another way to help your child build a colorful plate is to give them a choice. For example, ask your child if they would prefer to have roasted bell peppers or grilled broccoli at dinner, or let them build a salad for the family by picking ingredients using the colors of the rainbow. By making it seem like it was their decision, they may be more likely to try something new.

2. I eat a healthy breakfast each day.

Starting your day with a wholesome, balanced breakfast provides you and your family with the energy you need to conquer the day. Aim to include protein and whole grains in your breakfast to keep you fueled and full until lunch times. If weekday mornings are a busy time for your family, smoothies or overnight oats can be a great option. You can also prep a healthy breakfast such as frittata, tofu scramble, or breakfast sandwiches that can be enjoyed throughout the week. Just heat the dish back up in the microwave and you’ll be good to go!  

3. I drink plenty of water and avoid sugary drinks.

Water is one of the body’s most essential nutrients. Every cell and tissue in the body needs it to function. Staying hydrated will keep our brains alert and energy levels stable. Skip the sugar sweetened beverages such as soda, sweet tea, and energy drinks and hydrate the healthy way by drinking water. Carrying a water bottle with you throughout the day will remind you to keep drinking and make it convenient to stay hydrated. If you’re bored with plain water, make your own infused water at home! Simply add your favorite fruits and herbs to a pitcher of water and let it sit overnight in the refrigerator so the flavors can combine. The combinations are endless!

4. I sit less and move more.

It’s important to limit your screen time and to play or be active for 60 minutes or more each day. Participating in strength and flexibility activities at least three days a week helps your body promote growth and prevent injuries. You can go for a walk, play at the park, bike ride, or dance to music. Try limiting television time at home and set up goals of how much physical activity your family would like to strive for each week. Adults should get at least 150 minutes of physical activity each week and children 6 years or older should get an hour or more each day. 

5. I cook and eat at home at least five times a week.

Cooking is a fun activity for the entire family. Encourage your child to join you in the kitchen and try making a recipe that everyone in the family can help prepare. From washing produce to chopping vegetables, there is a job for everyone. After dinner is ready, use this time to bond as a family by turning off devices and sitting together at the table to enjoy the meal.  If weekdays are a hectic time for your family, you can try batch cooking on the weekends or meal prepping food ahead of time. You can then freeze and reheat the food when you are ready to eat. Planning meals a head of time will help your family know what to buy at the grocery store. It may even help reduce those impromptu stops to fast food restaurants.


1. How much physical activity do adults need? Centers for Disease Control and Prevention. Published October 7, 2020.

2. How much physical activity do children need? Centers for Disease Control and Prevention. Published October 7, 2020.

No Gym? No Problem!

By: Loren Barrera, Baptist Dietetic Intern

Reviewed by Katy Bowen, RD, CHEF

Edited by Andi Champion, CHEF

Engaging in regular physical activity is an important step in maintaining a healthy lifestyle. It can help increase your energy levels, make you feel happier, reduce your risk of chronic disease, and even help with relaxation and sleep quality. The CDC recommends that adults to get at least 150 minutes of physical activity each week and that children ages six or older get 60 minutes of physical activity each day. While that may sound like a lot of time, you can easily break down the time into smaller workouts or activities throughout the day. Check out our tips on how to exercise from home and add extra movement into your daily routine.

1. Step to it!

You can walk, jog, or bike ride around your neighborhood or apartment complex. Encourage your family to join you on these walks to make it a family event. If you have not exercised in a while, start off with short walks of 10-15 minutes and increase the time once you feel comfortable. You can even try walking at a nearby park if you want a change of scenery. Some schools allow nearby neighbors to utilize their track in the evening

2. Take the stairs.

If your house or apartment complex has stairs, you can climb the stairs up and down. This is an amazing cardio and leg workout. You will definitely feel the burn the next day

3. Try working out in your living room!

If the weather is cold, rainy, or you simply do not feel like going outside, you can always exercise inside of your home. Your home is the perfect place for simple workouts such as jumping jacks, push-ups, squats, sit-ups, or lunges. Just clear a space and start moving! If you like extra resistance, don’t feel like you need to go out and purchase fancy equipment. You can simply use your body weight or household items such as water bottles or canned goods.

4. Find online workout videos.

If you need a little more structure, you can always search for free exercise videos online or on YouTube. There are many options for yoga, cardio, Zumba, barre, weight training, and more that you can enjoy from the comfort of your own living room.

5. Get moving with household chores.

This might not be on the top of your list for exercising but, some household chores can increase your heart rate and cause you to sweat. Some examples are vacuuming, sweeping, mopping, gardening, raking leaves, or mowing the lawn. Not only will you check off items on your to do list, you’ll also get some exercise in!

6. Play outside with your kids.

This is an excellent way to encourage your entire family to put away the devices and bond! Ask your children to pick a sport that they enjoy such as soccer, basketball, football, or baseball. Other outdoor activities such as playing tag, hopscotch, or jumping rope are also easy ways to get your heart rate up!

Remember, exercising at home doesn’t have to be complicated. Don’t be afraid to experiment and try new workouts until you find something you enjoy.

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Encourage Your Child to Eat More Fruits and Vegetables with our Bingo Card!

To make sure your body gets the most nutrients and vitamins, it’s important to eat a variety of colorful fruits and vegetables at each meal. Encourage your child to explore new flavors and different ingredients with our Bingo card! Get Bingo by marking off five squares in a row in any direction (you can mark these off by including each type of fruit or vegetable in your meals).

Download a PDF version so you can play at home!