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Add One Extra Serving of Vegetables Increase your daily nutrients by adding at least one extra serving of vegetables to your meals. Include spinach in your omelette. Add cucumbers or tomatoes to your lunch. Serve a small salad with dinner. Quick Tip: Pre-wash veggies so they’re easy to add to any meal.

Eat Slowly and Mindfully Eating slowly improves digestion, reduces overeating, and helps you enjoy your food more. Chew each bite thoroughly. Put your fork down between bites. Avoid screens while eating. Quick Tip: Set a 10–15 minute goal for each meal.

Stand Up Every Hour Avoid long periods of sitting by standing up at least once every hour. It supports better posture and circulation. Stretch your arms and legs briefly. Walk around your room or office. Helps prevent stiffness and fatigue. Quick Tip: Use a reminder app to help build the habit daily.

Swap Salt for Herbs & Spices Cut down on salt by seasoning your meals with herbs and spices. It enhances flavor while supporting better heart health. Use garlic, oregano, paprika, or basil. Enhances taste without excess sodium. Helps reduce water retention. Quick Tip: Try mixing herbs before cooking for deeper flavor.

Practice the 20-20-20 Rule Reduce eye strain by taking a visual break every 20 minutes. It keeps your eyes relaxed and helps prevent headaches. Every 20 minutes, look at something 20 feet away. Hold your gaze for at least 20 seconds. Helps reduce digital eye fatigue. Quick Tip: Set a small reminder on your computer

Replace One Sugary Drink a Day Swap one sugary drink for water, herbal tea, or mineral water to reduce calories and support a healthier metabolism. Helps stabilize energy levels. Supports better hydration. Improves long-term health. Quick Tip: Add fruit slices to water for a natural flavor boost.

Take a 10-Minute Walk After Meals A short walk after eating supports digestion, stabilizes blood sugar levels, and boosts overall energy. Improves metabolism naturally. Reduces bloating and heaviness. Helps maintain a healthy weight. Quick Tip: Set a 10-minute timer right after finishing your meal.

Drink a Glass of Water Before Each Meal Having a glass of water before eating helps with digestion and supports natural hydration throughout the day. Improves nutrient absorption. Helps prevent overeating. Keeps your metabolism active. Quick Tip: Add a few drops of lemon for extra freshness.

Keep Your Phone Out of Reach at Bedtime Place your phone away from your bed to improve sleep quality and avoid late-night screen time. Use an alarm clock instead of your phone. Avoid checking notifications before sleep. Reduces mental stimulation and helps you fall asleep faster. Quick Tip: Charge your phone in another room for

Add a Fruit to Every Meal Include at least one fruit in each meal to boost your daily intake of vitamins, minerals, and natural fiber. Apples and berries for breakfast. Banana or orange as a snack. Pineapple, kiwi, or grapes with lunch or dinner. Quick Tip: Keep washed fruit ready so it’s always easy to