🌿 Checklist to Work Against Obesity

🥗 Healthy Eating Habits

• Include fruits or vegetables in every meal
• Choose whole grains (brown rice, oats, whole‑wheat bread)
• Prioritize lean proteins (beans, chicken, fish, tofu)
• Limit sugary drinks; choose water most of the time
• Keep healthy snacks available (nuts, yogurt, fruit)
• Eat slowly and stop when comfortably full
• Plan meals ahead to avoid last‑minute choices
• Reduce ultra‑processed foods when possible

🚶 Daily Movement

• Aim for regular physical activity throughout the day
• Take short walking breaks every hour
• Choose stairs when possible
• Include fun movement: dancing, biking, playing, stretching
• Limit long periods of sitting
• Encourage outdoor play for children

🧘 Mind & Body Awareness

• Practice mindful eating (notice hunger and fullness cues)
• Reduce stress through breathing, stretching, or quiet time
• Prioritize sleep (7–9 hours for adults; more for children)
• Keep screens out of the bedroom when possible

🏡 Healthy Environment

• Keep water easily accessible
• Prepare meals at home more often
• Use smaller plates to support portion awareness
• Keep tempting foods out of constant view
• Create routines around meals and snacks

👨‍👩‍👧 Family & Social Support

• Eat meals together when possible
• Encourage positive talk about food and bodies
• Avoid using food as a reward or punishment
• Celebrate non‑scale victories (energy, mood, strength)

🩺 Health Monitoring

• Schedule regular check‑ins with a healthcare professional
• Track habits, not just weight
• Pay attention to changes in energy, sleep, or mood
• Follow personalized medical guidance when needed

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