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" Month 7: Keep Up the Good Work! No new habit to adopt this month, just work on sticking to the healthy changes you&amp;#039;ve already made. Here&amp;#039;s how to stay motivated: Track your diet. Studies show that people do better at keeping a healthy diet just by writing down what they eat. But that can take a lot of time, so try something simpler \u2014 just keep a running tally of your daily fruit and vegetable servings instead. Don&amp;#039;t worry too much about how much a serving is; if you&amp;#039;ve got somewhere between a half cup to a cup of fruit in front of you, count it and give yourself one check mark on your calendar. Aim for five checks a day, then when that&amp;#039;s easy, up your goal to seven. Make it easy on yourself. Pay attention to what healthy changes you like the most. For example, if you find you like snacking on fruits and veggies, then run with it \u2014 pack baggies of baby carrots the night before so you have them ready to go the next day, or chop up watermelon so you can easily throw some in a bag and run. Next, think about what healthy changes are harder for you, and what&amp;#039;s tripping you up. Like, if you&amp;#039;re just too rushed on weekday mornings to eat breakfast, use the weekend to experiment with different options \u2014 a smoothie to go might work better for you than a sit-down omelet. Get by with a little help from your friends (and family). Ask a friend if she&amp;#039;ll start exercising and eating better with you. That way you&amp;#039;ll both be on the same page about stuff like ordering healthier options when you eat out (so you&amp;#039;re not tempted by her huge plate of fries). Your family can help you too. For example, if you&amp;#039;re swearing off soda, ask your parents to avoid buying it from now on so that it isn&amp;#039;t right there in the fridge, calling your name. You could also ask to make dinner for the family every once in a while, using some of our healthy recipes! A Week of Healthy Meals We&amp;#039;ve made eating well this month easy for you. Below are our favorite recipes from throughout the year so far, plus some great new ones \u2014 all you have to do is choose!  Breakfast Pineapple-Banana Smoothie Combine 1 medium banana, 1/2 cup pineapple tidbits (drained), and 1 cup nonfat, low-fat, or soy milk in a blender. Drop in 5 ice cubes, pulverize, pour, and run! The Southwestern Scramble 1 egg and 1 egg white with 1/2 cup chopped green and/or red bell peppers. Layer scrambled eggs on top of 1 slice whole-grain toast, 1 slice pepper Jack cheese (or soy cheese substitute), and top with 2 tablespoons salsa. Add pepper to taste. The Morning Mix Combine 1 cup low-fat vanilla yogurt with 1 cup fresh blueberries in a bowl. Top with 3 tablespoons granola and you&amp;#039;re good to go. The Basic If you&amp;#039;re looking for a simple bowl of cereal, choose any iron-fortified, whole-grain cereal with at least 4 grams of fiber per serving. Pour 3/4 to 1 cup cereal with 3/4 cup nonfat, low-fat, or soy milk. Top with 3 sliced strawberries. Omelet Wrap Mix 1 egg and 1 egg white with 1/2 teaspoon hot sauce and 2 tablespoons chopped white onion. Cook egg mixture over medium heat until edges are golden brown. Sprinkle 2 tablespoons grated cheddar cheese on one side and fold over. Cook for another 30 seconds. Slide the omelet onto a whole-wheat tortilla, add 2 tablespoons low-fat bean dip, and wrap it up for a meal on the run. Healthy PB and Banana Sandwich Spread 2 tablespoons natural peanut butter onto a slice of whole-grain bread. Slice 1/2 banana lengthwise and place on peanut butter. Top with a second slice of bread for a quick and portable sandwich. Have a small glass of OJ to wash it down. Fresh Oranges and Granola Peel 1 fresh orange, and segment. Add 1/2 cup diced apples and 1/2 banana, sliced. Toss with 1 tablespoon orange juice. Top with a large dollop of low-fat yogurt and 2 tablespoons low-fat granola. Lunch Chicken Burrito On a whole-wheat tortilla, spread 2 tablespoons low-fat bean dip. Add 1 cup roasted chopped chicken breast, 1 tablespoon barbecue sauce, and 1 tablespoon reduced-fat sour cream. Eat with a side of corn and 1 cup milk. Strawberry and Feta Salad Combine 2 cups spinach with 3 sliced strawberries, 1/4 cup slivered almonds, and 1 ounce feta cheese. Top with 1 sliced, grilled chicken breast and 1 1/2 tablespoons poppy seed dressing. Hummus Sandwich On two pieces of whole-grain bread, combine 2 tablespoons hummus with 1/4 cup sliced cucumber. Eat with a small mixed-greens salad with 1/2 cup carrots, topped with 1 tablespoon balsamic vinaigrette dressing, and a glass of nonfat, low-fat, or soy milk. Standard PB &amp;amp;amp; J Assemble 2 whole-grain slices of bread, 2 tablespoons natural peanut butter, and 1 tablespoon low-sugar jelly \u2014 simple, classic, and tasty. Eat with sliced apples and a glass of nonfat, low-fat, or soy milk. Tuna Sandwich Combine 2 to 3 ounces chunk light tuna with 1 tablespoon reduced-fat mayonnaise or Miracle Whip and 1 teaspoon deli mustard. Spread on 2 slices of whole-grain bread, and top with 1 slice cheddar cheese and 2 slices of tomato. Eat with a small spinach salad with 1 tablespoon Italian dressing. Have a glass of milk or water with the meal. Roast Beef Wrap On a whole-wheat tortilla, combine 3 ounces lean deli roast beef, 2 slices each red onion and tomato, and 1 slice of cheddar cheese. Eat with 1/2 to 1 cup corn and a glass of 100 percent fruit juice. Turkey and Pear Sandwich Arrange Bosc pear slices on 2 pieces of whole-grain bread. Add 3 ounces smoked deli turkey breast, 1 slice mozzarella cheese, and 1 tablespoon Dijon mustard. Eat with 1 cup grapes or baby carrots. Dinner Spaghetti with Lean Meat Boil 2 ounces whole-grain noodles for about 10 minutes. In the meantime, cook lean ground beef (or vegetarian soy &amp;quot;ground burger&amp;quot;) in a pan until browned. Add spaghetti sauce of your choice, and bring to a simmer. Combine noodles with sauce and meat. Eat with a whole-grain roll and a side of romaine lettuce salad. Veggie Burger Dress up your favorite brand of veggie burger with romaine lettuce, tomato slices, and 1 tablespoon Italian dressing. Place on a whole-wheat bun and eat with 1 cup steamed, peppered broccoli and 1 cup cooked whole-grain rice. Spinach Salad with Salmon On medium-high heat, grill a 3-ounce salmon fillet in a pan with 1 tablespoon canola oil. Cook for about 2 to 3 minutes each side (or until inside is no longer dark pink). Break up the fillet and place atop a bed of 2 cups baby spinach leaves. Drizzle 2 tablespoons red wine vinaigrette over salmon, and season with pepper to taste. Eat with whole-grain roll and glass of nonfat or low-fat milk. Beef Fajita In a saucepan, saut\u00E9 3 ounces of beef strips and sliced green bell pepper in 1 tablespoon canola oil for 8 to 10 minutes (or until brown throughout). Place the peppers and beef on a whole-wheat tortilla, top with 1 tablespoon shredded cheddar cheese, 1/2 cup shredded lettuce, and 1 tablespoon reduced-fat sour cream. Chicken and Feta Cook 1 boneless 3- to 4-ounce chicken breast in 1 tablespoon canola oil in a medium saucepan for about 10 minutes (or until juices run clear). Place on plate and brush with 2 tablespoons balsamic vinaigrette dressing. Add 2 slices of tomato and 1 ounce feta cheese. Eat with a side of spinach and a whole-wheat roll. Mushroom Hamburger Mix 1 teaspoon Italian seasoning into 3 to 4 ounces ground beef. Cook on the stove over medium-high heat (about 3 to 4 minutes each side, or until browned entirely through). While cooking the hamburger, saut\u00E9 1/2 cup baby portobello mushrooms with 1/2 red onion (sliced) in 1 tablespoon canola oil. Serve burgers on whole-wheat buns (with ketchup and mustard, if you want), with a side of 1/2 to 1 cup corn or green beans. Honey Mustard Chicken Cook 1 boneless 3- to 4-ounce chicken breast in 1 tablespoon canola oil in a medium saucepan for about 10 minutes (or until juices run clear). Cut into cubes and toss with 2 cups mixed greens, 1 tablespoon slivered almonds, and 2 tablespoons honey mustard dressing. Eat with 1 cup steamed mixed vegetables.  Snacks Salad in a Bag In a resealable sandwich bag, combine 1 cup baby spinach, 1/4 cup dried cranberries, 2 tablespoons sunflower seeds, and 1/2 cup cherry tomatoes. A perfect healthy snack that gives you 3 servings of fruits and vegetables in one bag! Fruit, Turkey, and Cheese Kebabs On short wooden skewers, combine 2 dried apricots, 4 1/2 ounces white cheddar cheese cubes, and 4 1/2 ounces roasted turkey cubes. Trail Mix Combine 1 cup low-fat granola mix, 1/4 cup dried cranberries, 2 tablespoons chocolate chips, and 1/4 cup slivered almonds. Perfect for munching on all day long. Bell Pepper Mix Slice 1/4 green bell pepper, 1/4 red bell pepper, and 1/4 orange bell pepper thinly. Combine slices in a resealable sandwich bag for a fresh, slightly sweet snack anytime. Pita Chips and Hummus Fill a small resealable snack bag with pita chips, and a small plastic container with 2 to 3 tablespoons hummus. Desserts Yogurt Parfait Layer 1/2 cup raspberries and 1/2 cup pineapple tidbits (drained) with 1 cup low-fat yogurt. Strawberries and Chocolate In a microwave, heat squares of dark chocolate in a small glass container. Once melted, remove and drizzle over 5 to 10 strawberries. --By Chris Wharton, Ph.D., research associate at the Rudd Center for Food Policy and Obesity at Yale University Month 1: Eat Breakfast Month 2: Eat More Fruit Month 3: Eat More Veggies Month 4: Get More Calcium and Vitamin D Month 5: Drink Better Beverages Month 6: Switch to Whole Grains Month 8: Get Pumped! Month 9: Go Lean on the Meat! Month 10: Lowering Sodium in the Diet Month 11: Go for the Good Fats! Month 12: Bring It All Together!  "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.seventeen.com/life/food-recipes/advice/a1191/makeover-your-diet-0707/>