Being physically active and making smart food choices is good for your health. But that is not the only reason to move more and eat better. You can:
 |
have more energy
| look good in hip, trendy clothes
| tone your body (without losing your curves!)
| reduce stress, boredom, or the blues
| feel good about yourself. |
Physical activity can be fun! Do things you enjoy like:
|
dancing
| rollerblading
| fast walking
| playing sports
| bicycling
| swimming. |
If you can, be physically active with a friend or a group. That way, you can cheer each other on, have company, and feel safer when you are outdoors. Find a local school track where you can walk or run, go for a stroll in a local park, or join a recreation center near your home or work.
Think you do not have time for physical activity? It is easy to move more by making these small changes to your daily routine:
|
Get off the bus or subway one stop early and walk the rest of the way (be sure the area is safe).
| Park your car farther away and walk to your destination.
| Walk to each end of the mall when you go shopping. |
If you avoid physical activity because you do not want to ruin your hairstyle, try:
|
a natural hairstyle
| a style that can be wrapped or pulled back
| a short haircut braids, twistes or locs.
|
|
Eating right can be hard when you do not feel like cooking or there is a fast-food place on every corner. Here are some simple things you can do to eat better:
|
Start every day with breakfast. Try a low-fat whole-grain breakfast bar, nonfat or low-fat yogurt, or whole-grain toast or bagel spread with a little peanut butter, jam or low-fat cream cheese.
| Eat more fruits and vegetables, and choose whole grains like 100 percent whole wheat bread, oatmeal, or brown rice instead of refined grains like white bread and white rice.
| Choose low-fat or nonfat milk instead of whole milk or a milkshake.
| Order a plain hamburger (without sauce or mayonnaise) or a grilled (not fried) chicken sandwich. Skip the fries and try a salad with fat-free or low-fat dressing instead.
| Go easy on mayonnaise, creamy sauces, and added butter. Don't let sugary soda or other sweets crowd out
healthy foods and beverages.
|
|
Many people think that bigger is better. We're so used to value-size servings that it is easy to eat more than our bodies need. Eating smaller portions will help you cut down on calories and fat (and might save you money too!).
Even take-out and high-fat foods can be part of a balanced diet — if you do not eat them every day and do not eat too much of them. Here are sensible serving sizes for some favorite foods:
|
French fries: 1 small serving (equal to a child's order)
| Shrimp fried rice (as a main dish): 1 cup Cheese pizza: 2 small slices or 1 large slice
|
|
You can hang out with your friends and still make healthy food choices. Try these tips when you are out 'n about:
|
Order vegetable toppings on pizza instead of salty high-fat meats like pepperoni or sausage.
| Share popcorn (and skip the added butter) at the movies instead of getting your own bag, or order the smallest size — you will save money too!
| Choose bottled water instead of sweetened soda.
| Munch on pretzels, or vegetables at parties instead of fried chips or fatty dips. If you drink wine, beer, or other alcohol, limit yourself to one
drink — alcohol has lots of calories but little nutritional value. | |
Set doable goals. Move at your own pace. Celebrate your successes. Allow for setbacks. Let your family and friends help you. And keep trying — you can do it!
1 WIN Way
Bethesda, MD 20892-3665
Phone: (202) 828-1025
FAX: (202) 828-1028
Email: win@info.niddk.nih.gov
Toll-free number: 1-877-946-4627
The Weight-control Information Network (WIN) is a service of the National Institute of Diabetes and Digestive and Kidney Diseases of the National Institutes of Health, which is the Federal Government's lead agency responsible for biomedical research on nutrition and obesity. Authorized by Congress (Public Law 103-43), WIN provides the general public, health professionals, the media, and Congress with up-to-date, science-based health information on weight control, obesity, physical activity, and related nutritional issues.WIN answers inquiries, develops and distributes publications, and works closely with professional and patient organizations and Government agencies to coordinate resources about weight control and related issues.Publications produced by WIN are reviewed by both NIDDK scientists and outside experts.This publication is not copyrighted. WIN encourages users of this brochure to duplicate and distribute as many copies as desired.