This New Year, Shape Your Future, a program of the Tobacco Settlement Endowment Trust (TSET), encourages Oklahomans to focus on a lifestyle filled with small, healthy swaps that fit everyday routines.

Healthy swaps don’t have to be big changes. Instead, set realistic goals for yourself and your family that will add up to a healthy lifestyle. Love a chicken sandwich? Try a healthy swap by ordering grilled chicken over fried and opting for a side of fruit instead of French fries. Too cold outside for a walk? Make physical activity a family event with an indoor obstacle course or a dance party in the kitchen to your family's favorite music. A healthy lifestyle isn't about giving up the things you love, it's just about making a few healthy changes.

“Unrealistic goals can be overwhelming and hard to achieve," said Julie Bisbee, TSET interim executive director. "Try making a change every day, even if it's something small like eating more fruits and veggies or getting up five minutes earlier to do some easy walking around the house. Small changes add up to you feeling better and being more energetic. Ultimately, this helps you and your family live a healthier life.”

Need some ideas on easy swaps to make this New Year? Here are some ideas that can really make a difference:  

Eating whole grain cereals instead of sugary cereals

Trying a whole wheat bagel instead of a cinnamon roll

Moving during TV commercial breaks instead of sitting still

Drinking water instead of soda (or other sugary drinks)

Snacking on unsalted mixed nuts instead of sugary candy

Taking a walk break instead of a smoke break 

Taking more family walks while talking about ideas for healthy meal options

Cooking healthy meals together as a family (get the kids involved)

This New Year, join Shape Your Future in exploring healthy food and activity swaps to have a healthier, happier 2019. For a complete list of healthy lifestyle swaps, visit https://shapeyourfutureok.com/healthy-swaps/ and for a long list of healthy hacks for busy parents, visit https://shapeyourfutureok.com/25-healthy-hacks-busy-parents/.

You can also find other tools, resources and dozens of easy, low-cost recipes at https://shapeyourfutureok.com/healthy-recipes/.

Connect with Shape Your Future on Facebook or Twitter at @ShapeFutureOK and share your own versions of healthy swaps.

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Shape Your Future (SYF) is a community health education intervention that encourages Oklahomans to eat better, move more and be tobacco free. SYF was developed in 2011 by the Tobacco Settlement Endowment Trust (TSET) and the Oklahoma State Department of Health (OSDH). It provides simple messaging for moms and influencers in the lives of children to eat more fruits and vegetables and to be more physically active to improve overall health. SYF strives to educate parents, teachers, caregivers and all Oklahomans on how to make the healthy choice the easy choice.

The Oklahoma Tobacco Settlement Endowment Trust (TSET) serves as a partner and bridge builder for organizations shaping a healthier future for all Oklahomans. TSET provides leadership at the intersections of health by working with local coalitions and initiatives across the state, cultivating innovative and life-changing research, and working across public and private sectors to develop, support, implement and evaluate creative strategies to take advantage of emerging opportunities to improve the public’s health. TSET – Better Lives Through Better Health. To learn more, go to: tset.ok.gov.