Eating less and exercising a little more is the key to good health and to safe weight lose. Here are some tips for you to begin as the fall season comes into our lives:

Throw away the TV remote and get up to change the channel you want to watch. You are moving your body, which means you are burning calories. Plus you are staying flexible.

Go to the super market with a list of food items you need. Without a list, you may buy more food than you need or want.

So, go ahead and have a snack before you enter the grocery store. If you are hungry, everything you see could make you buy it.

Need more fiber?

Eat high-fiber foods: broccoli, carrots, whole grain products, fresh fruit (eat the peels when you can), or beets. The average person only gets around 13 grams of fiber per day. Women need 25 grams and a man needs about 35 grams per day.

Do not eliminate your favorite foods completely — even if they are high in fat and calories. An occasional nibble will keep you from binge eating.

A simple technique to help slow the eating process is to put your fork down between every bite. A meal should take at least 20 minutes to eat. Talk to a friend and relax at meal time. It will help with digestion.

Take me out to the ballgame! Yes, watch what you eat and drink at an event. The amount one eats can add up in extra calories.

On average, a person can expect to burn up to 100 calorie per mile walked. Remember that it takes 3,500 extra calories to gain a pound and it takes 3,500 calories burned to lose a pound.

Think orange! Have a fruit or vegetable that is orange in color each day for a dose of beta carotene.

Be ready for more simple facts to help you eat healthier each day. I am glad that I am in your corner to help you eat and live better.