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Jo-Ann Heslin, food and nutrition columnist for the website, Health News Digest,  has some tips for being healthier. Some of them are a bit surprising as they tamper with commonly accepted practices. But every coin has a flip side.

1. Watch less TV.

Do something active. Take a walk. Go Bowling. Even one night a week of no TV watching will add up. Take a walk or go bowling.

2. Don’t clear leftovers off the table while you are still eating.

Recent research showed that when leftover chicken wing bones were left on the table, people watching a football game ate 27 percent less than those who had no visual clue of how much they had eaten.

3. Eat some walnuts daily.

One ounce of nuts, 14 walnut halves, gives 185 calories of heart-healthy nutrients, including antioxidants.

4. Drink coffee.

People who drink four or more cups of coffee a day have a lower risk for diabetes.

5. Sleep more.

People who get too little sleep are hungrier. The lack of sleep disrupts appetite regulation in the brain.

6. Drink milk to get smarter.

Milk drinkers consistently do better at taking tests than people who don't drink milk.

7. Read food labels to control sodium.

Most sodium comes from processed food. Check the labels: Aim for less than 600 milligrams per serving in main dishes; 400 milligrams for snacks.

8. Yogurt with active cultures boosts the immune system.

Friendly bacteria help protect from harmful bacteria in the intestinal tract.

9. Eat fish at least once a week.

Fish is high in heart healthy omega-3 fatty acids; fish eaters tend to be healthier and live longer. Even a tuna sandwich or sardines and crackers serves the purpose.

10. Eat a rainbow every day.

Instead of calculating nutrients in foods, just pick a colorful variety of fruits and vegetables. Even a dab of salsa or ketchup on your lunch contributes to your health.

11. Eat whole wheat bread rather than white bread.

Whole wheat is made from the entire kernel of wheat and is rich in fiber, vitamin and minerals. Aim for three whole grain servings a day.

12. Eat potassium-rich foods each day.

Potassium helps to lower blood pressure and most Americans need to get more. Foods high in potassium include: white and sweet potatoes, oranges and orange juice, tomatoes and tomato juice, milk, yogurt, beans, bananas, avocados and spinach.

Heslin is a registered dietitian and author of several books on healthy nutrition.

Follow health reporter Harry Jackson Jr. on Twitter at http://www.twitter.com/STLhealth for coverage of health, outdoors, health gadgets and tips from fitness trainers.

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12 tips to be healthier