MARCH 2025 LIVE WELL. WORK WELL. NEWSLETTER: Eating Out Can Be A Daily 5-minute Walk Healthy Could Make a Though it may seem like an impossible feat, you can still maintain healthy eating while enjoying a Difference meal out with friends and family. Fitness trends can be overwhelming, but research shows just 11 minutes of Foods to have in moderation: moderate-to-vigorous exercise daily can • Condiments such as salad dressings, cheese lower the risk of cancer, heart disease, and sauces, tartar sauce and gravy premature death. Experts also highlight the benefits of walking, with just five • Butter and cheese minutes improving blood flow, creativity, • Fried foods such as chicken or French fries and productivity, while strengthening muscles and delivering oxygen to the brain • Beverages such as regular soda, whole milk and muscles. and various alcoholic drinks Here’s how to walk more each day: Foods to increase: • Broth based soups Make small goals. For • Raw vegetables without sauce example, take a five-minute • Fresh fruit walk at lunch each day. • Steamed seafood • Poached or boiled eggs Walk with friends. Knowing • Salads with dressing on the side others rely on you helps • Whole-grains maintain the habit and prevents walks from • Roasted, baked, broiled and grilled meats and becoming monotonous. poultry • Low-fat or non-fat milk, or water Set reminders. Determine • Yogurt what time works best for you. • Whole wheat tortillas It’s easy to forget to take a break when you are at work. To make dining out healthier, order food to go, Diversify your routine. Vary as people tend to eat less at home. Pair it with a your walking routes or healthy side dish and be mindful of portion sizes, alternate speeds to avoid as restaurant servings are often much larger boredom. than home portions. Listen to your body. Take breaks when needed and adjust your routine to maintain consistency.