2FatDads DadCast

2FatDads DadCast

By Francois Fortier, Stephane Denault, Eric Schultz, Steven McGurn, Ben BilodeauComedyTechnologyTech News
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2FatDads DadCast episodes

  • DadCast Episode 47 • OMG LOL BFF IRL

    ###Nearly Live From The Wendyhouse Studios of Valois Bay…

    All of the Dads are back in the studio this week to talk about their recent movie night outing to see Wrath of the Titans. They also dive into the state of the student protests in Montreal over the proposed tuition fee increases. During the discussion, Steph mentions how she came across a casino accepting Bitcoin while browsing online, noting how the integration of cryptocurrency is changing the landscape of gambling. This segued into Francois tackling the Instagram buyout by Facebook, and Ben finally giving his two cents on Social Media. The conversation eventually spiraled into a rathole full of comic book movies, B-class superheroes, and Montreal Expos baseball nostalgia, but not before acknowledging the ongoing changes in both tech and entertainment.

    Once again we’d like to thank our sponsors Splitreason for their awesome t-shirts and ByteBuyers. Use Promo Code 2FatDads when visiting ByteBuyers.com and get an extra 5% on your next transaction.

    Listen to this DadCasthttp://2fatdads.com/dadcasts/DadCast-47_OMG_LOL_BFF_WTF.m4a

    Another Proud 2FatDads Production | Open Player in New Window

    1 hr 37 min
  • DadCast Episode 47 • OMG LOL BFF IRL
    ###Nearly Live From The Wendyhouse Studios of Valois Bay…
    All of the Dads are back in the studios this week to talk about their recent movie night outing to see Wrath or the Titans, revisit the state of the student protests in Montreal due to proposed increase of the tuition fees. They also review the State of the BlackBerry as sent in by listener [@FabHoule](http:/twitter.com/fabhoule), Steph brings up the FlashBack Mac Trojan while Francois tackles the Instagram buyout by Facebook, Ben them jumps in and finally gives his two cents on Social Media before the while discussion tumbles down rathole full of comic book movies, b-class superheroes and Montreal Expos baseball nostalgia.
    Once again we’d like to thank our sponsors [Splitreason](http://2fatdads.com/splitreason) for their awesome t-shirts and ByteBuyers. Use Promo Code 2FatDads when visiting [ByteBuyers.com](http://www.bytebuyers.com/2fatdads.html) and get an extra 5% on your next transaction.
    Listen to this DadCasthttp://2fatdads.com/dadcasts/DadCast-47_OMG_LOL_BFF_WTF.m4aAnother Proud 2FatDads Production | Open Player in New Window
    1 hr 37 min
  • How Scarcity and Urgency Influence Buying Behavior

    In today’s fast-paced, competitive market, brands are constantly looking for ways to stand out and motivate consumers to make purchases with services from themarketingheaven.com. Two of the most powerful psychological drivers that marketers use are scarcity and urgency. These principles tap into fundamental human behaviors and biases, influencing consumers to act quickly and avoid missing out on limited opportunities. This article will explore how scarcity and urgency influence buying behavior, the psychology behind these principles, real-world examples, and tips for businesses to apply these strategies ethically and effectively.

    Understanding Scarcity and Urgency in Marketing
    What is Scarcity?

    Scarcity in marketing refers to the limited availability of a product or offer, making it appear more valuable because it’s in short supply. This principle leverages the basic economic rule that limited supply increases demand, making consumers perceive products or services as more desirable.

    Examples of Scarcity Tactics:

    Limited-edition products

    Low stock alerts (“Only 2 left in stock”)
    Exclusive or members-only products

    What is Urgency?

    Urgency encourages consumers to act quickly by creating a time-sensitive situation. It’s about emphasizing that an opportunity is fleeting and may disappear soon if they don’t act now. Urgency often leads to impulsive decision-making as consumers worry about losing a valuable opportunity.

    Examples of Urgency Tactics:

    Countdown timers on sales

    Limited-time discounts or offers
    Flash sales or one-day deals

    The Psychology Behind Scarcity and Urgency

    Scarcity and urgency are rooted in well-documented psychological principles that influence decision-making.

    1. Fear of Missing Out (FOMO)

    Description: The fear of missing out, or FOMO, is the anxiety that arises from the thought of not participating in an exciting or desirable event, experience, or opportunity. FOMO is powerful because it taps into the natural human desire to be part of something valuable.

    Impact: When a product is marketed as scarce or time-sensitive, consumers experience a sense of urgency to act before the opportunity slips away. This often leads to impulse buying to avoid potential regret.

    Example: Social media ads frequently use phrases like “Don’t miss out!” or “Last chance!” to activate FOMO and drive quick purchases.

    2. Loss Aversion

    Description: Loss aversion is the psychological concept that people are more affected by the prospect of losing something than by the possibility of gaining something. This means people are more motivated to avoid losses than to pursue gains.

    Impact: Scarcity and urgency appeal to consumers’ fear of losing out on a great deal or missing a unique product. This sense of potential loss motivates consumers to act quickly.

    Example: Limited-time sales, where products are offered at a significant discount for a short period, appeal to loss aversion, as consumers don’t want to miss out on the savings.

    3. Social Proof

    Description: Social proof is the tendency to look at the behavior of others to determine the correct course of action, especially in situations of uncertainty.

    Impact: When consumers see that a product is running low or that many others are buying it, they perceive it as more valuable and desirable. Scarcity and urgency signals can amplify this perception, as people assume a high demand reflects quality or popularity.

    Example: E-commerce platforms like Amazon often display “Only a few left in stock” messages to signal high demand, encouraging consumers to act before the product is gone.

    4. Psychological Reactance

    Description: Psychological reactance is the human tendency to desire something more when it is perceived as being taken away or restricted. When consumers see that a product or offer is scarce, they may react by wanting it even more.

    Impact: Scarcity and urgency create a sense of restricted access, leading consumers to take action to “claim” their right to the product or offer.

    Example: When companies label products as “exclusive” or “limited edition,” they trigger psychological reactance, making the product seem even more desirable.

    Real-World Examples of Scarcity and Urgency in Action
    1. Amazon’s “Prime Day” and Flash Sales

    Amazon’s Prime Day and flash sales leverage both scarcity and urgency to boost sales. During these events, limited-time discounts are offered, and the products often sell out quickly. Amazon frequently displays a countdown timer and low-stock alerts, encouraging shoppers to act immediately to secure the deal.

    2. Ticketmaster’s Concert Ticket Sales

    Ticketmaster and other event ticketing platforms often highlight limited ticket availability and use timers to show when tickets will be released or go on sale. Consumers are aware that tickets sell out quickly, which builds a sense of urgency, prompting people to buy immediately.

    3. Supreme’s “Drop” Strategy

    Streetwear brand Supreme uses scarcity by releasing “drops” — limited-edition items available only for a short time and often in limited quantities. This strategy creates exclusivity and high demand, with products frequently selling out within minutes. Consumers flock to buy Supreme’s limited-edition items, valuing them even more because of their rarity.

    4. Booking.com’s Hotel Room Availability Alerts

    Booking.com uses scarcity by displaying messages like “Only 1 room left!” alongside a countdown timer for special prices. This makes consumers feel pressured to book immediately or risk losing the room or the discounted rate, leveraging both scarcity and urgency to drive bookings.

    How to Apply Scarcity and Urgency in Your Marketing Strategy

    Create Limited-Time Offers

    Use countdown timers, flash sales, or promotional discounts that are only available for a limited period. Make sure to clearly communicate the deadline to create a sense of urgency.

    Example: “Get 25% off on all items! Offer ends at midnight.”

    Implement Low-Stock Warnings

    Highlight when inventory is running low to trigger scarcity. This tactic works well for e-commerce stores to drive purchases when a product is nearing sold-out status.

    Example: “Hurry! Only 3 items left in stock!”

    Use Exclusive Access for Members

    Offering special access to members or subscribers for a limited period can effectively combine exclusivity with scarcity, motivating others to join or sign up to enjoy the benefits.

    Example: “Early access to our new collection for members only.”

    Leverage Product Drops and Limited Editions

    Limited-edition products or “drops” create anticipation and exclusivity, attracting customers who want to be among the few to own the item.

    Example: “Limited edition available this Friday only. Don’t miss out!”

    Set Up Flash Sales with Timers

    Incorporate countdown timers for flash sales to create a heightened sense of urgency, encouraging immediate purchases to take advantage of a fleeting opportunity.

    Example: “Flash Sale! 50% off for the next 2 hours only.”

    Ethical Considerations in Using Scarcity and Urgency

    While scarcity and urgency can be powerful motivators, it’s essential to use these tactics responsibly to maintain consumer trust and avoid backlash. Here are a few ethical considerations:

    Be Transparent: Avoid deceptive practices like false scarcity. Only use low-stock alerts if inventory is genuinely limited. False claims can lead to negative perceptions and harm brand reputation.

    Avoid Pressure Tactics: While urgency can drive action, avoid overly aggressive countdowns or “final chance” messaging that pressures consumers. Instead, balance urgency with information to empower informed decisions.

    Provide Real Value: Make sure limited-time offers or exclusive products offer genuine value to customers. Scarcity tactics should enhance the customer experience, not manipulate them into unnecessary purchases.

    Respect Customer Autonomy: Give customers the freedom to choose without feeling coerced. Use scarcity and urgency as nudges rather than hard pushes to maintain a positive relationship with consumers.

    Avoid Overuse: Repeated use of urgency and scarcity tactics can lead to “urgency fatigue,” where consumers become desensitized and may begin ignoring these messages. Use these tactics sparingly to preserve their impact.

    Measuring the Effectiveness of Scarcity and Urgency Tactics

    To determine if your scarcity and urgency tactics are working, track key performance indicators (KPIs) to measure consumer response and conversion rates. Some metrics to consider:

    Conversion Rate: Measure how many consumers are taking the desired action (e.g., making a purchase) within the time frame set by the urgency or scarcity tactic.

    Sales Volume: Monitor sales during limited-time promotions or low-stock alerts to assess whether these tactics drive increased purchases.
    Engagement Metrics: Analyze website visits, clicks, and time spent on pages with scarcity or urgency-driven messaging.
    Customer Feedback: Collect feedback to gauge customer sentiment and ensure that tactics are not perceived as overly manipulative.

    Conclusion

    Scarcity and urgency are powerful psychological drivers that can significantly impact buying behavior by creating a sense of exclusivity and a limited-time opportunity. When used effectively and ethically, these tactics can boost sales, enhance brand desirability, and create memorable customer experiences. However, they must be implemented with transparency and respect for consumer choice to maintain trust and foster long-term loyalty. By understanding the psychological principles behind scarcity and urgency, businesses can create compelling offers that not only drive conversions but also enhance the customer journey.

    1 hr 40 min
  • DadCast Episode 46 • The Universe and Mr Ben
    Nearly Live From the Wendyhouse Studios of Valois Bay…This week all of the Dads reunite and we finally find out what happened to Ben, Steph reports back from Legoland and his Pirates of the Caribbean cruise while Eric tries to explain the details of the new Canadian Copyright Law. Which, as it turns out, sparks a mega debate about the Movie industry, the complexities of digital only movies versus Blue-Ray and DVD combo packs. It’s a long show but we think you’ll enjoy finding out how we get Eric to stay up well past his curfew.
    We’d also like to the time to be a little more serious and salute our fellow Dad and previous guest of the show, Stephen Hackett, who recently had a scare with his son Josiah who is a cancer survivor at the very young age of three. Your can read more about Josiah’s story at here: http://josiah-updates.blogspot.com/; however as you listen to this show, please consider making a donation to your local Children’s hospital. Whether it be St-Jude in Memphis, Great Ormond Street in London or our very own Montreal Children’s Hospital, these amazing doctors, nurses and medical practitioners do an amazing job looking after our kids when they sick. So please take the time and pay it forward.
     
    Listen to this DadCasthttp://2fatdads.com/dadcasts/DadCast-46_The_Universe_and_Mr_Ben.m4aAnother Proud 2FatDads Production | Open Player in New Window
    1 hr 40 min
  • DadCast Episode 45 • What to Wear in the Spring: 25 Must-Have Men’s Spring Essentials

    This post may contain affiliate links. (What’s this?)

    When it comes to mens spring fashion, guys face a few challenges.

    For one thing, spring weather doesn’t dictate our wardrobes nearly as much as winter weather does. (When there’s four inches of snow on the ground, you have to wear boots.)

    This means that in the spring we actually have to exercise our own discretion and start making our own sartorial choices for the first time in what feels like forever after a few frigid months.

    Secondly, spring doesn’t lend itself quite as well to thick fabrics and layering.

    Deciding what to wear in the the fall is easier, because you’ve got lots of manly options to choose from. But putting together a spring look that’s classically masculine can be a little more challenging.

    That’s where this post comes in. Below I’ve rounded up 25 men’s spring essentials, starting from your feet and working all the way up to the top of your head.

    These pieces represent some of the most fundamental aspects of men’s casual spring fashion, and each of them will help you look stylish, cool and confident when the weather warms up.

    As always, I’ve tried to focus on stores and brands that are easily accessible to all guys. The goal here isn’t to dress like a runway model; it’s to help you cover your bases by choosing stylish staples that won’t break the bank.

    What to Wear in the Spring for Men
    Rounding up 25 Must-Have Men’s Spring Essentials

    Shoes:
    Banana Republic Nicklas Sneaker

    Nike’s Killshot 2 sneakers have taken the menswear world by storm in recent years, but for my money they have one glaring flaw: the huge Nike swoosh!

    That’s why I love the simplicity of these Killshot-esque sneakers from Banana Republic. The crepe sole and the touch of blue evoke a lot of the same design elements, but without the obnoxious branding. (They could generously be called an “homage,” though I suspect Nike would use a different word…)

    I picked up a pair in the winter using a gift card I got for Christmas, and I’ve been patiently waiting to bust these bad boys out ever since. Now that the snow is gone and the sun is finally back out, I can’t wait to lace ’em up.

    • Banana Republic Nicklas Sneaker – $128*
      • *BR frequently runs sales, so keep your eye out for codes that can get you anywhere from 15 to 40 percent off.
      • adidas Originals Men’s Samba MC Lifestyle

        White sneakers have become so widespread that it almost seems like a crime not to have them, which is exactly why you might want to mix things up and go for something a little different.

        On his Netflix show Flaked, Will Arnett rocks a pair of navy/black sneakers instead of the traditional white, which makes his whole look seem just a little more refined. And as it turns out, I’m not the only one who thinks so, as one of Arnett’s fans noted on Twitter:

        Is it weird that I’m even more attracted to @arnettwill after seeing him as Chip in Flaked? I think it has something to do with the adidas

        — Sarah Lucas (@sarbearlucas) March 16, 2016

        Am I saying women will like you more if you wear these shoes? I am not.

        But I’m definitely saying it couldn’t hurt…

        Belts
        Slim Leather Belt

        Spring is a time to slim down in more ways than one. When strapping on a belt, keep its width limited to more than 1.5 inches, and save the big leather belts with the chunky buckles for the fall.

        The Picks:
        • Marino’s Men Genuine Leather Dress Belt – From $15
        • Synthic Apparel Men’s Classic Dress Leather Belt – $20
        • Canvas Belts

          Spring and summer also provide the perfect opportunity to ditch the leather altogether and go with a lightweight (and often, stretchy and forgiving) canvas belt, which come with a few different buckle options.

          The Picks:
          • Mile High Life Canvas Belt with Buckle – $17 (for pack of 3)
          • Maikum Canvas Belt with Black D-ring – $8
          • Shirts & Sweaters

            Enter these excellent long sleeve polos, which provide a great bit of classic-meets-modern style.

            What I like about BR’s version is that they hug your body well, which evoke the designer (and definitely much more expensive) version Brad Pitt wore in Mr. and Mrs. Smith.

            The Pick:
            • BR Silk Cotton Cashmere Long-Sleeve Polo – $80

            • Uniqlo Merino Wool V-Neck

              There’s not much left to say about these damn-near perfect lightweight sweaters that I didn’t already cover in my Uniqlo merino wool sweater review. Throw them over a button-up shirt or wear them on their own for a stylish, perfect spring layer.

              • Uniqlo Extra Fine Merino V-Neck Sweater – $40
              • Uniqlo Merino Wool Cardigan

                In addition to the v-neck pullovers, Uniqlo makes cardigans in a similar style. What I love about the cardigans is that they fit slim, meaning you look more like LeBron and less like Mr. Rogers when you pull one one.

                • Uniqlo Extra Fine Merino V-Neck Cardigan – $50
                • Slim Fit Button Down Shirt

                  The button down shirt is a staple of a man’s wardrobe during any season, but come spring they become arguably even more essential thanks to their versatility.

                  During the colder early months of spring you layer it under sweaters (such as the merino options mentioned above), or wear on their own once it gets warm enough.

                  Either way you’ll want to opt for lighter weight options—and if you really want to look more handsome, don’t forget to roll up your sleeves! Check out the best Custom dtg printing services.

                  • Breton Striped Sweater

                    Megan Collins, better known as The Style Girlfriend, has included in these in her “what women want you to wear” series, and let’s be honest: that’s a much more ringing endorsement than anything I can say.

                    Don’t Let Your Look Hold You Back

                    Subscribe to Irreverent Gent to learn how to look good, live well, and become your best-looking self.

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                    Pick up one of these sweaters, also called the Nautical Stripe, either in the traditional combo of navy and white. (Or opt for brighter colors if you’re feeling bold, or just want some warmer colors to help you break out of a winter funk.)

                    The Picks:
                    • La Redoute Collections Mens Organic Cotton Crew Neck Breton Stripe – $47
                    • Front Row Mens Long Sleeve Breton Stripe T-Shirt – From $20
                    • Flying Ace Men’s Crew Neck Jersey Stripe Long Sleeve T-Shirt – $18
                    • Jackets
                      Harrington

                      Made famous by style icon Steve McQueen and a perennial classic, Harrington jackets have made a real comeback in the last few years as guys have rediscovered the benefits of dressing timelessly.

                      McQueen wore both a navy blue and a beige version, but personally I love the shade of green Banana Republic has come out with this year.

                      1 hr 10 min
                    • DadCast Episode 44 • The Kid and the Pirates of Id

                      Nearly Live From the Wendyhouse studios of Valois Bay…

                      This week the Dads managed to lure Steph out of the dungeons just long enough record a show before he heads off on his whirlwind tour of the Carribean searching for Blackbeards treasure which just happens be to Bluetooth’s headset. The also take some time to remember Gary “The Kid” Carter and the Expos, while commending The Habs on their tribute despite of the abysmal performance of our Glorious Ste-Flanel. A very Montreal show indeed.

                      Thanks again to our sponsors SplitReason and ByteBuyers for their support of the DadCast.

                      Show Notes:

                      Diablo III

                      Sunday Ski
                      Pirates of the Caribbean Cruise
                      Hitting 40
                      Le Colisée de Quebec
                      Gary “The Kid” Carter
                      Sonic Screwdrivers
                      Splitreason Goodies
                      Dutch GPS Fiasco

                      Listen to this DadCasthttp://2fatdads.com/dadcasts/DadCast-44_Kid_Pirates_Id.m4a

                      Another Proud 2FatDads Production | Open Player in New Window

                      55 min
                    • DadCast Episode 43 • FourSquat And Seven Months Ago

                      Nearly Live From The Wendyhouse Studios of Valois Bay…

                      Back from a seven month hiaitus the Dads are back and in full form. FourSquatters beware, the Canuck is on a rampage, while Eric tries to defend Google’s recent prviacy policies and Steve & Francois explain GPS how your privacy is at risk with on device GPS apps while still glowing from by being followed by Erica Ehm.

                      1. Erica Ehm
                      2. FourSquat
                      3. Google Privacy
                      4. GPS Tacking
                      5. Apple buys Chomp
                      6. We’d like to thank our sponsors this year, two awesome Canadian outfits: SplitReason T-Shirts, Hat and hoodies and Bytebuyers.com, electronics and gadget recyclers.

                        Listen to this DadCasthttp://2fatdads.com/dadcasts/DadCast-43_FourSquat_and_Seven_Months_Ago.m4a

                        Another Proud 2FatDads Production | Open Player in New Window

                        47 min
                      7. DadCast Episode 42 • May The 4S Be With You

                        Nearly Live From The Wendyhouse Studios of Valois Bay…

                        This weeks the Dads are joined by Stephen Hacket of 52pixels.net and the Ungeniused podcast on the newly launched 70Decibels network. As usual the discussion revolved around Apple and more specifically the recently launched iPhone 4S. But it’s not all Apple, Eric actually manages to get a word in edgewise about the Sony Experia Arc and the state of Wireless Telecom in Canada

                         

                        We’d like to thank our new sponsors this year, two awesome Canadian outfits: SplitReason T-Shirts, Hat and hoodies and Bytebuyers.com, electronics and gadget recyclers.

                        • 0:00:00 | May The 4S Be With You
                        • 0:01:03 | Stephen Hackett
                        • 0:01:44 | Hacketland
                        • 0:04:27 | iPhone 4S
                        • 0:18:25 | Cases for Cases
                        • 0:22:26 | You’re doing it wrong!
                        • 0:26:58 | The Sony Arc and Androids
                        • 0:29:54 | Recipe for any Android Review Ever
                        • 0:31:08 | Just Sell It
                        • 0:35:16 | Robbers Throttling Complaint Headed to CRTC Enforcement Branch
                        • 0:36:00 | RIP Point and Shoots!
                        • 0:41:38 | Props to Ungeniused
                        • 0:42:00 | SplitReason T-Shirts
                        • 0:42:24 | ByteBuyters
                        • 0:43:08 | 2FatDads DadCast – Rate us now!
                        • Listen to this DadCasthttp://2fatdads.com/dadcasts/DadCast-42_May_The_4S_Be_With_You.m4a

                          Another Proud 2FatDads Production | Open Player in New Window

                          44 min
                        • DadCast Episode 41• The Dads Go Fourth

                          Nearly Live From The Wendyhouse Studios of Valois Bay…

                          It’s the Fourth Series of the DadCast. In this season’s opener, the Dads talk about their summer projects, including new PC’s, tablets, TV, and how to cope when the Analogue Signal dies out forever.

                          We’d like to thank our new sponsors this year, two awesome Canadian outfits: SplitReason T-Shirts, Hat and hoodies and Bytebuyers.com, electronics and gadget recyclers.

                          Mononque’s WoW Rig Spec Sheet:

                          -Cooler Master HAF 912 Mid-tower Computer Case
                          -Corsair Professional Series HX850Watt Power Supply
                          -ASUS P8P67 Pro Rev 3 Intel P6 LGA1155 Motherboard
                          -Intel Core i5-25ooK 3.3GHz unlocked LGA1155 CPU
                          -2 Corsair Vengeance 4GB PC12800 DDR3 1600MHz RAM
                          -EVGA GeForce GTX 560 Ti 1024MB GDDR5 PCB PCIe
                          -OCZ Vertex 3, 120GB Sata 3 SSD
                          -Secondary drive is 500GB Sata 2 HDD
                          -LG 24x DRDRW Sata
                          -MS Windows 7 Pro 64 bit

                          Details of Eric’s Fractal Antenna can be found on 2FatDads.com in an upcomming special article.

                          Listen to this DadCasthttp://2fatdads.com/dadcasts/DadCast-41_The_DadCast_Goes_Fourth.m4a

                          Another Proud 2FatDads Production | Open Player in New Window

                          0 min
                        • DadCast Episode 40 • Just Whipping It Out
                          How to Maintain a Healthy Eating Lifestyle

                          What you eat each day affects your health and how you feel now and in the future. Good nutrition plays a major role in helping you lead a healthy lifestyle. When combined with physical activity, your diet can help you reach and maintain a healthy weight and reduce your risk of chronic conditions such as diabetes or heart disease, and promote overall health and wellbeing, shop super greens.

                          Creating and maintaining healthy eating habits doesn’t have to be hard. If you start by incorporating small changes into your daily habits, you can make a big impact on your eating pattern and create lasting, healthy eating habits. Try including at least six of the following eight goals into your diet by adding one new goal each week.

                          1. Make half your plate fruits and vegetables

                          Choose red, orange, and dark-green vegetables along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.

                          2. Make half the grains you eat whole grains

                          Switch from a refined-grain food to a whole-grain food. For example, choose whole-wheat bread instead of white bread. Read the ingredients list and choose products that list a whole-grain ingredients first. Look for things like: “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “rolled oats,” quinoa,” or “wild rice.”

                          3. Switch to fat-free or low-fat (1%) milk

                          Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

                          4. Choose a variety of lean protein foods

                          Protein foods group includes not only meat, poultry, and seafood, but also dry beans or peas, eggs, nuts, and seeds. Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast.

                          5. Compare sodium in foods

                          Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” “reduced sodium,” or “no salt added.”

                          6. Drink water instead of sugary drinks

                          Drink water to cut back on unnecessary calories from sugary drinks. Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets. To add flavor to your water, add a slice of lemon, lime, apple or fresh herbs like mint or basil.

                          7. Eat some seafood

                          Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat). Adults should try to eat at least eight ounces a week of a variety of seafood. Children can eat smaller amounts of seafood. Seafood includes fish such as salmon, tuna, and trout and shellfish such as crab, mussels, and oysters.

                          8. Cut back on solid fats

                          Eat fewer foods that contain solid fats. The major sources for Americans are cakes, cookies, and other desserts (often made with butter, margarine, or shortening); pizza; processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs); and ice cream.

                          Maintaining a Healthy Lifestyle

                          To maintain your healthy eating habits, try the following tips.

                          Add More Fruits & Veggies
                          • Mix veggies into your go-to dishes. Swap meat for peppers and mushrooms in your tacos or try veggie pasta instead of grain pasta like one made out of black beans for more plant-based protein.
                          • Use fresh fruits and veggies whenever possible. Watch for sodium in canned veggies and look for canned fruit packed in water instead of syrup.
                          • Pack your child’s lunch bag with fruits and veggies: sliced apples, a banana or carrot sticks.
                          • Prepare Healthy Snacks
                            • Teach children the difference between everyday snacks such as fruits and veggies and occasional snacks such as cookies and sweets.
                            • Keep cut-up fruits and veggies like carrots, peppers, or orange slices in the refrigerator.
                            • Prepare your meals for the week by making them ahead on weekends or on a day off.
                            • Reduce Fat, Salt, and Sugar
                              • When eating out, choose baked or grilled food instead of fried and do the same at home.
                              • Make water your go-to drink instead of soda or sweetened beverages.
                              • Read labels on packaged ingredients to find foods lower in sodium.
                              • Reduce amounts of salt added to food when cooking and use herbs and spices instead to add flavor like paprika, turmeric, black pepper, garlic or onion powder.
                              • Control Portion Sizes
                                • When preparing meals at home, use smaller plates.
                                • Don’t clean your plate if you’re full, instead save leftovers for tomorrow’s lunch.
                                • Portion sizes depend on the age, gender, and activity level of the individual.
                                • Practice Healthy Eating in School
                                  • Bring healthy snacks into your child’s classroom for birthday parties and holiday celebrations, instead of providing sugary treats.
                                  • Pack healthy lunches for children including whole grains, fruits and veggies, and fat-free or low-fat dairy products.1
                                  • 0 min

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