Small changes, or modifications, to our nutritional and physical routine can have huge results. Eating a healthier diet, along with adequate exercise, are key strategies to staying healthy and reducing weight, and it starts with setting achievable goals, and gradually working toward reaching your goals. By implementing modifications to your diet, you begin to change old habits that lead to weight gain in the first place. Some small steps to modify your routine include: • Track calorie intake – find out online the appropriate calorie intake for someone your age, weight, gender and activity level. • Enjoy what you eat, but eat less of it – be mindful and pay attention to what you’re eating. Eating quickly can lead to eating too many calories. • Stick to recommended portion sizes – check with your doctor or find out online the recommended portion sizes for most foods. • Try to eat more vegetables – fruits, grains, lean proteins, whole grains. • Cut back on snacking unhealthy foods – steer clear of cookies and sugary snacks, and replace them with fruits, nuts or vegetables. • Reduce sodium intake – avoid adding salt to foods, and check sodium content of processed foods. • Drink more water – replace juices, soda or energy drinks with refreshing water.