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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!

Tomorrow's Menu

Tomorrow's Menu

Avoid cravings and empty calories with planned meals and snacks.

Walk and Talk

Walk and Talk

Get a little exercise while you talk on the phone.

Divide Your Plate

Divide Your Plate

Learn to eat a balanced meal.

Get Trigger Happy

Get Trigger Happy

Understand what makes you want to use tobacco.

Move Instead

Move Instead

Get active when you feel like using tobacco.

Find the Fat

Find the Fat

Learn to read (and understand) nutrition labels.

Sugar Detective

Sugar Detective

Learn to read (and understand) nutrition labels.

Swap the Sugar Drinks

Swap the Sugar Drinks

Replace sugary drinks with healthy options.

Why Quit?

Why Quit?

Remind yourself why you want to quit tobacco.

Take Your Time

Take Your Time

Notice what and when you eat.

Keep It In sight

Keep It In sight

Make it easy to choose healthier snacks.

Be Serving Smart: Snacks

Be Serving Smart: Snacks

Learn to read (and understand) nutrition labels.

Hey, Buddy!

Hey, Buddy!

Partner with a friend for exercise.

Salt Smart Six

Salt Smart Six

Learn to read (and understand) nutrition labels.

The 4-Minute Mark

The 4-Minute Mark

Give tobacco cravings time to subside.

Cut it Up

Cut it Up

Keep vegetables handy for healthier snacking.

This Workout Brought to You By...

This Workout Brought to You By...

Sneak in some exercise during commercial breaks.

Slim Down Your Dairy

Slim Down Your Dairy

Switch to lower-fat dairy products

Wrap it Up!

Wrap it Up!

Use tortillas instead of bread.

Start Stronger, Go Longer

Start Stronger, Go Longer

Prepare a healthy breakfast tonight.

Get Your ZZZs

Get Your ZZZs

Sleep 7+ hours tonight for better overall health

Bring a Banana

Bring a Banana

Keep fresh fruit handy and available.

On the Side

On the Side

Keep your salads healthy.

Belly Buster

Belly Buster

Curb your sweet tooth.

Sweat For 30

Sweat For 30

Exercise for 30 minutes.

Track It: Sweets

Track It: Sweets

Understand what triggers your sweet tooth.

TV Like It's 1953

TV Like It's 1953

Add some movement to your TV time.

Skip the Late-Night Snack

Skip the Late-Night Snack

Set simple limits to cut out nighttime calories.

Be BMI Wise

Be BMI Wise

Know your Body Mass Index (BMI)

Do a Gut Check

Do a Gut Check

Know your waist/ height ratio.

Track It: Food

Track It: Food

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

Read Up

Read Up

Educate yourself on healthy living.

Whole Grains, Big Gains Part II

Whole Grains, Big Gains Part II

Eat 3 servings of whole grains.

Rubberbands, Man

Rubberbands, Man

Get all 5 servings of produce today.

Park It!

Park It!

Choose parking spaces that help you take more steps today.

Switch Sides

Switch Sides

Use your other hand when you eat.

Take the Stairs

Take the Stairs

Add extra movement and activity to your day.

Go Halvsies

Go Halvsies

When you eat out, save half for later.

Fake the Fizz

Fake the Fizz

Replace sugary drinks with healthy options.

Pop Some Grains

Pop Some Grains

Substitute popcorn for your usual snacks.

Track It: Tobacco

Track It: Tobacco

Understand your tobacco cravings.

Count 'em Up

Count 'em Up

Know your daily calorie count.

Get in the Swing Of It

Get in the Swing Of It

Add extra movement and activity to your walk.

Screen Time Substitution

Screen Time Substitution

Get active when you'd usually be sedentary.

Meatless Monday (Or Any Day)

Meatless Monday (Or Any Day)

Go vegetarian for a day.

Hit the Bottle

Hit the Bottle

Drink water throughout the day.

Go Nuts

Go Nuts

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

Whole Grains, Big Gains

Whole Grains, Big Gains

Substitute whole-grain products for refined flour favorites.

Walk it Off

Walk it Off

Make time for a short walk.

Get Distracted

Get Distracted

Be prepared with alternate activities when tobacco cravings strike.

The Incredible Shrinking Plate

The Incredible Shrinking Plate

Smaller dishes, smaller portions.

Stretch It Out

Stretch It Out

Get the benefits of a 10-minute stretch session.

Wash Your Cravings Away

Wash Your Cravings Away

Curb hunger between meals with water.

Veg Out

Veg Out

Increase your vegetable intake by just one.

Be Serving Smart: All Day

Be Serving Smart: All Day

Keep serving sizes healthy and reasonable.

Set a Date

Set a Date

Make your tobacco quit date a reality.

Don't Get Too Hungry

Don't Get Too Hungry

Stay full throughout the day to avoid cravings and overeating.

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