If you're like most Americans who make New Year's resolutions, this is the third time you've said you're going to (fill in the blank). And given the average American gains seven pounds between Thanksgiving and New Year's, if you said this is the year that you're going to eat better, exercise more and lose weight, you've got lots of company.

To help you have a healthy and fit 1999 - and beyond - here's a tip a day for the first month of the year to get you on your way. Find out what works best for you, and try to incorporate it into your everyday living!

• January 1: Serve up some healthy football bowl game snacks: make dips with low fat sour cream and add some color with fruits and vegetables.

• January 2: Write down your health-related goals and keep a journal to monitor your progress.

• January 3: Read a food label - look for 3 grams of fat or less for every 100 calories in a serving to see if the food is low fat.

• January 4: Walk around the block after dinner.

• January 5: Take the stairs instead of the elevator.

• January 6: Used to eggs for breakfast? Try some steamy oatmeal - and add raisins for a fiber boost.

• January 7: Boost your calcium intake by eating an extra serving of low-fat dairy foods - milk, yogurt, and cheese.

• January 8: Do sit ups or leg lifts while you're watching TV.

• January 9: Play with your children.

• January 10: Drink more water.

• January 11: Choose whole wheat pasta instead of regular pasta.

• January 12: Try a new vegetable at lunch.

• January 13: Split dessert with a friend.

• January 14: Park a little farther away from your office building, the department store, or the library for a nice walk.
• January 15: Dance!

• January 16: Snack on carrots or another favorite vegetable. Add some zip with a fat-free ranch dressing dip.

• January 17: Flavor your coffee with low-fat milk instead of cream.

• January 18: Double your dinner recipes and freeze the extras for a quick meal later this month.

• January 19: Too cold to exercise outside? Grab a partner and go "walk the mall."

• January 20: Kids need exercise, too. Find out how often your child has physical education class.

• January 21: Volunteer to shovel an elderly neighbor's driveway.

• January 22: Make lunch your largest meal of the day, and eat a smaller dinner in the evening, when you're less likely to burn many calories.

• January 23: Make a grocery list and try to stick to it - and avoid going to the grocery store on an empty stomach!

• January 24: Eat one less fried food today. Try sautéing your meat, poultry, fish, and vegetables with low-fat chicken broth or even fruit juice.

• January 25: Try a bean dish for dinner - bean burritos, three-bean soup - instead of serving meat.

• January 26: Substitute one of your sodas or a cup of coffee with 100% fruit or vegetable juice.

• January 27: Tired of your usual physical activity routine? Try something new - spinning, step aerobics, even jumping rope!

• January 28: Call a friend and encourage them to keep their resolutions.

• January 29: Check your bread label - look for whole wheat flour, cracked wheat, or other whole grains listed first to guarantee a better source of fiber.

• January 30: Pay attention to portion sizes today and every day!

• January 31: Reward yourself for a month filled with health! Treat yourself to a new pair of walking shoes, a subscription to your favorite health and fitness magazine, or a new low-fat cookbook. And keep up the good work!