Eat Healthy

21 Eat Healthy Diabetes, Heart Health, Obesity, Nutrition, Nutrition Nutrition and Physical Activity , Women 4/25/2013 3:39:38 PM http://www.healthfinder.gov/HealthTopics/glmedia/icons/eathealthy.jpg family eating healthy food http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/diabetes/eat-healthy Healthy Snacks: Quick tips for parents http://healthfinder.gov/HealthTopics/Category/nutrition-and-physical-activity/nutrition/healthy-snacks-quick-tips-for-parents tool Heart Healthy Foods: Shopping list http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/heart-health/heart-healthy-foods-shopping-list tool Losing Weight: Conversation starters http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/diabetes/losing-weight-conversation-starters tool Get Enough Folic Acid http://healthfinder.gov/HealthTopics/Category/nutrition-and-physical-activity/nutrition/get-enough-folic-acid topic Watch Your Weight http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/diabetes/watch-your-weight topic Healthy Eating: Conversation starters http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/diabetes/healthy-eating-conversation-starters tool Get Enough Calcium http://healthfinder.gov/HealthTopics/Category/nutrition-and-physical-activity/nutrition/get-enough-calcium topic Losing Weight: Questions for the doctor http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/obesity/losing-weight-questions-for-the-doctor tool Calcium: Shopping list http://healthfinder.gov/HealthTopics/Category/nutrition-and-physical-activity/nutrition/calcium-shopping-list tool Eat Healthy During Pregnancy: Quick tips http://healthfinder.gov/HealthTopics/Category/pregnancy/nutrition-and-physical-activity/eat-healthy-during-pregnancy-quick-tips tool Eat Less Sodium: Quick tips http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/heart-health/eat-less-sodium-quick-tips tool Low Sodium Foods: Shopping list http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/heart-health/low-sodium-foods-shopping-list tool Protect Your Family from Food Poisoning http://healthfinder.gov/HealthTopics/Category/nutrition-and-physical-activity/nutrition/protect-your-family-from-food-poisoning topic

The Basics A healthy diet can help protect you from heart disease, type 2 diabetes, and some types of cancer. Your body needs the right vitamins, minerals, and other nutrients to stay healthy. A healthy diet means that you are eating:<ul ><li>Vegetables, fruits, whole grains, and fat-free or low-fat milk products</li><li>Seafood, poultry, lean meats, eggs, beans, peas, seeds, and nuts</li></ul>Limit foods high in:<ul ><li>Cholesterol, sodium (salt), and added sugars</li><li>Trans fats – Trans fats may be in foods like cakes, cookies, stick margarines, and fried foods.</li><li>Saturated fats – These fats come from animal products like cheese, fatty meats, whole milk, and butter.</li><li>Refined grains – Food products with refined grains include white bread, noodles, white rice, and flour tortillas.</li></ul><a href="http://www.choosemyplate.gov/myplate/index.aspx" >Get a personalized Daily Food Plan to help you choose healthy foods</a>.A healthy diet can keep your body strong and active. By making smart food choices, you can help reduce your risk for:<ul><li>Heart disease</li><li>Type 2 diabetes</li><li>High blood pressure</li><li>Some cancers</li><li>Bone loss</li></ul>

Take Action! To save time, rinse and chop vegetables the day before you will need them. Making small changes to your eating habits can make a big difference for your health. Here are some tips and tools to get you started.Keep a food diary. Knowing what you eat now will help you make changes. Starting today, write down:<ul><li>When you eat</li><li>What you eat</li><li>How much you eat</li><li>Where and with whom you eat</li><li>How you are feeling when you eat</li></ul>For example: Tuesday 3:30 pm, 2 chocolate chip cookies, at work with Mary, feeling stressedGet started today:<ul ><li><a href="http://www.cdc.gov/healthyweight/pdf/Food_Diary_CDC.pdf" >Print this food diary [PDF - 36 KB]</a>.</li><li><a href="https://www.supertracker.usda.gov/default.aspx" >Try the SuperTracker tool to plan and track your diet and physical activity</a>.</li></ul>Plan ahead to save time. Planning your meals for the day or week can save you time and money. These tools can help you plan healthy meals that are easy to make and taste great.<ul ><li><a href="http://hp2010.nhlbihin.net/menuplanner/menu.cgi" >Plan your meals for the day</a>. </li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/tip_planner.pdf" >Plan your meals for the week [PDF - 124 KB]</a>.</li></ul>Try these other tips to save time:<ul ><li>Cook several main dishes on the weekend when you have more time. Make enough to get you through the busy weeknights.</li><li>Rinse and chop vegetables the day before you will need them.</li></ul><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet7BuildAHealthyMeal.pdf" >Check out these tips for planning healthy meals [PDF - 410 KB]</a>.Find recipes that work for you. If you are looking for ethnic foods or special recipes, try these tools:<ul ><li><a href="http://www.nhlbi.nih.gov/health/public/heart/other/chdblack/cooking.pdf" >Heart Healthy Home Cooking African American Style [PDF - 3 MB]</a></li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/other/sp_recip.pdf" >Delicious Heart Healthy Latino Recipes [PDF - 1 MB]</a></li><li><a href="http://www.fns.usda.gov/fdd/recipes/hhp/fdpir-cookbk_river1.pdf" >A River of Recipes: Healthy Native American Recipes [PDF - 644 KB]</a></li><li><a href="http://www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html" >Tips and Resources for Vegetarian Diets</a></li><li><a href="http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=2&tax_subject=278&topic_id=1379" >Information on Allergies and Food Sensitivities</a></li></ul>Shop smart at the grocery store. Try these tips the next time you go shopping:<ul ><li>Eat a snack at home before you go to the store.</li><li>Use a shopping list.</li><li>Buy a variety of vegetables and fruits in different colors. <a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet9SmartShopping.pdf" >These shopping tips can help [PDF - 668]</a>.</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=58">Use this list to help you find low sodium foods</a>.</li><li>Choose the fat-free or low-fat types of milk products. </li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/lcal_fat.htm" >Use this list to help you replace old favorites with healthy, lower fat choices</a>.</li><li>Choose 100% whole-wheat or whole-grain bread and crackers.</li><li>Buy foods when they are on sale or in season to save money.</li></ul><a href="http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/shopping_list.html" >Use this healthy foods checklist to make your shopping list</a>.<div ><a href="http://www.fda.gov/Food/ResourcesForYou/Consumers/NFLPM/ucm274593.htm" ><img alt="Nutrition Facts Label" border="0" src="http://healthfinder.gov/HealthTopics/ContentImages/Nutrition_Facts.jpg" /></a><div >Click this picture for more about how to read a nutrition facts label.</div></div>Read the nutrition facts label.<ul ><li>Look at the serving size and the number of servings per package.</li><li>Check out the percent Daily Value (% DV) column.</li><li>Try to keep saturated fat, trans fat, cholesterol, and sodium at 5% or less.</li><li>Look for foods that have 20% or more of fiber, calcium, potassium, and vitamin D.</li></ul><a href="http://www.accessdata.fda.gov/videos/CFSAN/HWM/hwmintro.cfm" >Use this interactive tool to practice using food labels to make healthy choices</a>.Be a healthy family. Parents and caregivers are important role models. You can teach kids how to choose and prepare healthy foods. Try turning grocery shopping and cooking into fun activities for the whole family.<ul ><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/gswtips.pdf" >Use this chart to help you and your family shop for healthy foods [PDF - 136 KB]</a>. Explain your choices at the grocery store.</li><li><a href="http://www.cdph.ca.gov/programs/wicworks/Documents/NE/WIC-NE-CookingwithChildren-CookingAbilitiesOfYoungChildren.pdf" >Let your child help with these kitchen tasks for young children [PDF - 12 KB]</a>.</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=1">Check out these quick tips for making healthy snacks</a>.</li><li><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet12BeAHealthyRoleModel.pdf" >Get more ideas on how to be a healthy role model for your kids [PDF - 459 KB]</a>.</li></ul>Do you have a family member who has a hard time eating healthy? <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=38">Use these tips to start a conversation about how you can help</a>.Eat healthy away from home. You can make smart food choices wherever you are – at work, in your favorite restaurant, or running errands. Try these tips for eating healthy even when you are away from home:<ul ><li>At lunch, have a sandwich on whole-grain bread.</li><li>Choose fat-free or low-fat milk, water, or 100% fruit juice.</li><li>In a restaurant, choose steamed, broiled, or grilled dishes instead of fried foods.</li><li>On a long drive or shopping trip, pack fresh fruit, unsalted nuts, or fat-free or low-fat string cheese sticks to snack on.</li></ul><a href="http://www.choosemyplate.gov/healthy-eating-tips/tips-for-eating-out.html" >Get more tips for eating healthy when dining out</a>.If you are concerned about your diet, talk to a doctor. If you need help making healthier eating choices, your doctor or nurse can help. Be sure to take a food diary with you to help start the conversation.What about cost? Under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010, diet counseling is covered for people at higher risk for chronic diseases like type 2 diabetes and high blood pressure.Depending on your insurance, you may be able to get diet counseling at no cost to you. Check with your insurance provider to find out what’s included in your plan.<a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.Manage your high blood pressure or diabetes. If you or a loved one has high blood pressure, type 2 diabetes, or heart disease, talk with your doctor about how to stay healthy. If you need a special diet, check out these Web sites:<ul ><li><a href="http://www.nhlbi.nih.gov/hbp/prevent/h_eating/h_eating.htm" >Eating Healthy to Lower Your Blood Pressure (DASH)</a></li><li><a href="http://ndep.nih.gov/media/tasty-recipes-508.pdf" >Tasty Recipes for People with Diabetes and Their Families [PDF - 1 MB]</a></li><li><a href="http://hp2010.nhlbihin.net/healthyeating/" >Keep the Beat™: Heart Healthy Recipes</a> </li></ul>

Start Today: Small Steps <ul><li><a href="http://www.cdc.gov/healthyweight/pdf/Food_Diary_CDC.pdf" >Print out this food diary to keep track of what you eat today [PDF - 36 KB]</a>.</li><li><a href="http://hp2010.nhlbihin.net/portion/servingcard7.pdf">Double-check the portion sizes at your next meal [PDF - 120 KB]</a>. </li><li><a href="http://www.choosemyplate.gov/food-groups/emptycalories_count_table.html">Find out how many empty calories are found in common foods</a>.</li></ul>

The Basics Physical activity increases your chances of living a longer, healthier life. It can also help you look and feel your best. Regular physical activity is good for your health.Physical activity is anything that gets your body moving. Start at a comfortable level. Once you get the hang of it, add a little more activity each time you exercise. Then try exercising more often.What kinds of activity should I do? To get the health benefits of physical activity, do a combination of aerobic and muscle-strengthening activities.<ul ><li>Aerobic (“air-OH-bik”) activities make you breathe harder and cause your heart to beat faster. Walking fast is an example of aerobic activity.</li><li>Muscle-strengthening activities make your muscles stronger. Muscle-strengthening activities include lifting weights and using exercise bands.</li></ul>What are the benefits of physical activity? Physical activity increases your chances of living longer. Exercise can also help:<ul ><li>Control your blood pressure, blood sugar, and weight</li><li>Lower your “bad” cholesterol and raise your “good” cholesterol</li><li>Prevent heart disease, colorectal and breast cancer, and type 2 diabetes</li></ul>And that’s not all. Being more active can:<ul ><li>Be fun</li><li>Help you look your best</li><li>Improve your sleep</li><li>Make your bones, muscles, and joints stronger</li><li>Lower your chances of becoming depressed</li><li>Reduce falls and pain from arthritis</li><li>Help you feel better about yourself</li></ul>How much aerobic activity do I need each week? <ul ><li>If you choose moderate activities, do at least 2 hours and 30 minutes a week. Moderate activities include things like walking fast, dancing, and raking leaves.</li><li>If you choose vigorous activities, do at least 1 hour and 15 minutes a week. Vigorous activities include things like jogging, jumping rope, swimming laps, or riding a bike on hills.</li></ul>Do moderate or vigorous aerobic activity for at least 10 minutes at a time. You can also combine moderate and vigorous activities.How do I know if my activity level is moderate or vigorous? Your body is working at a moderate level when you can talk but not sing. Your body is working at a vigorous level when you can’t say more than a few words without pausing for a breath.<a href="http://www.cdc.gov/physicalactivity/everyone/measuring/heartrate.html" >Find out how to determine your activity level by measuring your heart rate</a>.How much muscle-strengthening activity do I need each week? Do muscle-strengthening activities at least 2 days a week. Muscle-strengthening activities include push-ups, sit-ups, and lifting weights.Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms. Do these activities to the point where it’s hard for you to do more without help. If you can, do several sets of each exercise.Is physical activity for everyone? Yes! People of all ages and body types benefit from physical activity. Even if you feel out-of-shape or haven’t been active in a long time, you can find activities that will work for you.Visit these Web sites to learn more about physical activity for:<ul ><li><a href="http://go4life.nia.nih.gov/get-started" > Older Adults</a></li><li><a href="http://www.cdc.gov/physicalactivity/everyone/guidelines/children.html" > Children</a></li><li><a href="http://www.letsmove.gov/active-families" >Families</a></li><li><a href="http://www.cdc.gov/physicalactivity/everyone/guidelines/pregnancy.html" > Healthy Pregnant or Postpartum Women</a></li><li><a href="http://www.ncpad.org/content/10/Fun~and~Leisure" > People with Disabilities</a> </li></ul>If you have a health condition, be as active as you can be. Your doctor can help you choose the best activities for you. <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=50">Use these tips to stay active with a disability</a>.What if I’m overweight? If you are overweight or obese, getting active can help you lower your risk of:<ul><li>Type 2 diabetes</li><li>High blood pressure</li><li>Heart disease</li><li>Stroke</li><li>Some types of cancer</li></ul><a href="http://win.niddk.nih.gov/publications/active.htm" >Find out more about how you can be active at any size</a>.What if I have a health condition? If you have a health condition, talk to a doctor about what types of activity are best for you. Physical activity can help you manage your type 2 diabetes or high blood pressure. Visit these Web sites to learn more:<ul ><li><a href="http://www.diabetes.niddk.nih.gov/dm/pubs/physical_ez/index.htm" > What I Need to Know About Physical Activity and Diabetes </a></li><li><a href="http://www.nhlbi.nih.gov/hbp/prevent/p_active/p_active.htm" > Physical Activity: Your Guide to Lowering High Blood Pressure</a></li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/phy_active.pdf" > Your Guide to Physical Activity and Your Heart [PDF - 1 MB]</a></li></ul>

Take Action! Take a brisk walk around the neighborhood after dinner this evening. First, think about your current physical activity level. How active are you now?<ul ><li><a href="http://healthfinder.gov/HealthTopics//HealthTopics/Category/nutrition-and-physical-activity/physical-activity/get-active#take-action_2">I’m just getting started</a>.</li><li><a href="http://healthfinder.gov/HealthTopics//HealthTopics/Category/nutrition-and-physical-activity/physical-activity/get-active#take-action_5">I’m doing a little, but I’m ready to get more active</a>.</li><li><a href="http://healthfinder.gov/HealthTopics//HealthTopics/Category/nutrition-and-physical-activity/physical-activity/get-active#take-action_6">I’m already physically active, and I want to keep it up</a>.</li></ul>The tips in this section are for adults. Check out these resources for getting your kids more active:<ul ><li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=62">Help your child stay at a healthy weight</a>.</li><li><a href="http://www.letsmove.gov/active-families" >Create fun physical activities for your kids</a>.</li></ul>I’m just getting started. Start out slowly and add new physical activities little by little. After a few weeks or months, do them longer and more often. If you aren’t sure where to start, <a href="http://www.cdc.gov/physicalactivity/everyone/getactive/index.html" >check out these sample schedules for weekly physical activity</a>.<a href="https://www.presidentschallenge.org/celebrate/active-lifestyle.shtml" >For help getting motivated, sign up for the Presidential Active Lifestyle Award (PALA+) challenge</a>. Choose an activity that you enjoy. Team up with a friend or join a class. Ask your family and friends to be active with you. Play games like tennis or basketball, or take a class in dance or martial arts.Everyday activities can add up to an active lifestyle. You can:<ul ><li>Go for a brisk walk around the neighborhood</li><li>Ride a bicycle to work or just for fun</li><li>Play outdoor games with your children</li></ul><a href="http://win.niddk.nih.gov/publications/tips.htm" >Get more tips on getting active</a>.Have fun with your family. If you have children, be a role model for making healthy choices. <a href="http://www.letsmove.gov/lets-move-outside" >Encourage your whole family to get outside and get active</a> – go for a hike or organize a family soccer game.<a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=45">Use these tips to talk with a family member about getting more active</a>.Be realistic. Remember, it’s not all or nothing. Even 10 minutes of activity is better than nothing! <a href="http://win.niddk.nih.gov/publications/walking.htm" > Try walking for 10 minutes a day a few days a week</a>.Strengthen your muscles. Try some of these activities a few days a week:<ul ><li>Sit-ups</li><li>Heavy gardening (digging or shoveling)</li><li>Doing push-ups on the floor or against the wall</li><li>Lifting small weights (you can even use cans of food as weights)</li></ul>Find a time that works for you. Try fitting in 10 minutes of activity before work or in the evening after dinner.Track your progress. <a href="http://www.cdc.gov/physicalactivity/downloads/fitness_score_chart.pdf" >Use this score chart to measure your current fitness level [PDF - 80 KB]</a>. Fill out the chart again after you get moving, and see your score go up over time.<div ><img alt="Red Pedometer" height="124" src="http://healthfinder.gov/HealthTopics/glmedia/icons/red_pedometer.gif" width="141" />A pedometer counts the number of steps you take.</div>Use a pedometer. A pedometer clips onto your belt or waistband and counts the number of steps you take. Increase the number of steps you take each day until you are taking at least 10,000 steps a day.<a href="http://dnrc.nih.gov/move-health/pedometer-use.asp" >Check out these tips for using a pedometer</a>.Learn how to do strength training. Watch these videos for tips on how to do:<ul ><li><a href="http://www.cdc.gov/physicalactivity/everyone/videos/index.html#MuscleHome" >Strengthening activities at home</a></li><li><a href="http://www.cdc.gov/physicalactivity/everyone/videos/index.html#MuscleGym" > Muscle strengthening at the gym</a></li></ul><a href="http://www.mayoclinic.com/print/weight-training/SM00028/METHOD=print" >Check out the do’s and don’ts of strength training with weights</a>. I’m doing a little, but I’m ready to get more active. You may be feeling the benefits of getting active, such as sleeping better or getting toned. Here are 2 ways to add more activity to your life.<ul ><li>Be active longer each time. If you are walking 3 days a week for 30 minutes, try walking for an additional 10 minutes or more each day.</li><li>Be active more often. If you are riding your bike to work 3 days a week, try riding your bike to work 5 days a week.</li></ul>Get to know your schedule. Look at your schedule for the week. Find several 30-minute time periods you can use for physical activity. Write them on your calendar. <a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/get-active/activity-plan.htm" >Think about new ways to build more active time into your busy week</a>.<a href="http://www.health.gov/paguidelines/adultguide/keepingtrack.pdf" >Keep track of your activities with this activity log [PDF - 123 KB]</a>.I’m already physically active, and I want to keep it up. If you are already active for 2 hours and 30 minutes each week, you can get even more health benefits by stepping up your routine.Work your way up to 5 hours or more of activity each week. More activity can further lower your risk for:<ul><li>Heart disease</li><li>Diabetes</li><li>Breast cancer</li><li>Colorectal cancer</li></ul>Add more vigorous activities. In general, 15 minutes of vigorous activity provides the same benefits as 30 minutes of moderate activity. Try jogging for 15 minutes instead of walking for 30 minutes.Mix it up. Mix vigorous activities with moderate ones. Try joining a fitness group or gym class. Don’t forget to do muscle-strengthening activities 2 days a week.Challenge yourself. <a href="http://www.presidentschallenge.org/challenge/champions/index.shtml" >Check out the Presidential Champions program</a> to get personalized activity logs, training tips, and more. See just how high you can raise your activity level!

Start Today: Small Steps <ul><li><a href="http://www.cdc.gov/physicalactivity/downloads/pa_examples.pdf">Pick an activity routine and write it on your calendar [PDF - 68 KB]</a>.</li><li><a href="http://www.consumer.ftc.gov/articles/0051-tips-buying-exercise-equipment">Get smart shopping tips for buying exercise equipment</a>.</li><li><a href="http://go4life.nia.nih.gov/sites/default/files/SpendingDime.pdf">Check out these ideas for free physical activities [PDF - 283 KB]</a>. </li></ul>

The Basics To stay at a healthy weight, balance the calories you eat with the calories you burn (use up). To stay at a healthy weight, balance the calories you eat with the calories you burn (use up). To lose weight, you need to use more calories than you eat. A healthy diet and physical activity can help you control your weight.Calories are a measure of the energy in the foods you eat. You burn calories when you are physically active.How do I know if I’m eating the right number of calories? <a href="http://www.choosemyplate.gov/myplate/index.aspx" >Use this tool to find out how many calories your body needs each day</a>. This is the number of calories you need to maintain your current weight. If you are overweight or obese, burn more calories than you eat to lose weight.How do I know if I’m at a healthy weight? Finding out your body mass index (BMI) is the best way to learn if you are at a healthy weight. <a href="http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html" >Use this Body Mass Index (BMI) calculator to find out your BMI and what it means for you</a>.If you are already at a healthy weight, continue to get regular physical activity and choose healthy foods.What can losing weight do for me? If you are overweight or obese, losing weight can lower your risk for serious health conditions like:<ul><li>Type 2 diabetes</li><li>Heart disease</li><li>High blood pressure</li><li>Early death</li></ul>Plus, eating healthy and being physically active can give you more energy throughout the day. Move more and eat healthy foods to help:<ul><li>Lower your blood pressure</li><li>Lower your blood sugar</li><li>Raise your “good” cholesterol</li><li>Lower your “bad” cholesterol</li></ul>You may start to see these benefits by losing just 5 to 10 percent of your body weight. For example, if you are 200 pounds, this could mean losing as little as 10 pounds.

Take Action! Keep a food and activity diary to help you learn more about your habits. Make a promise to eat well, move more, and get support from family and friends. If you need to lose weight, do it slowly over time.Remember that to lose weight, you need to eat fewer calories than you burn.Set realistic goals. Start out by setting small goals, like:<ul ><li>I want to lose 1 to 2 pounds a week.</li><li>I will add 10 minutes of physical activity to my daily routine.</li><li>I will avoid second helpings of meals this week.</li></ul>Keep a food and activity diary. Write down:<ul><li>When you eat</li><li>What you eat</li><li>How much you eat</li><li>Your physical activity</li></ul><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/diaryint.htm" >Print a food and activity diary</a> or make your own. When you know your habits, it’s easier to make changes.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Get active</a>. Move more to balance the calories you take in with the calories you use.<ul ><li>Aim for 2 hours and 30 minutes of activity a week.</li><li>Try to be active for 30 minutes 5 times a week.</li><li>If you don’t have time for 30 minutes of activity, get moving for shorter 10-minute periods throughout the day.</li></ul>Remember that some physical activity is better than none. Check out these resources for tips and ideas:<ul ><li><a href="http://win.niddk.nih.gov/publications/active.htm" >Get tips on how to be active at any size</a>.</li><li><a href="http://www.cancer.org/docroot/PED/content/PED_6_1x_Exercise_Counts.asp" >Find out how many calories your activity can burn</a>. </li></ul><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a>. Make your calories count. Use this interactive tool to <a href="http://www.accessdata.fda.gov/videos/CFSAN/HWM/hwmintro.cfm" >practice using the nutrition facts label</a> to make smart food choices.Here are some easy ways you can eat healthy.<ul ><li>Choose fat-free or low-fat versions of your favorite foods.</li><li>Drink water or fat-free milk instead of soda or other sugary drinks.</li><li>Fill half your plate with vegetables and fruit.</li><li>When you eat out, ask for sauces or dressings “on the side” so you can control how much you use.</li><li><a href="http://hp2010.nhlbihin.net/menuplanner/menu.cgi" >Try this menu planner for healthy meal ideas</a>. </li></ul>Eat smaller portions. Eating healthy food is important. But you also need to pay attention to how much food you eat. <a href="http://hp2010.nhlbihin.net/portion/portion.cgi?action=question&number=1" >Take the Portion Distortion Quiz to test your knowledge</a>. Here are some tips for watching your portions:<ul ><li>Start the day with a healthy breakfast.</li><li>Eat small, healthy snacks during the day. This will keep you from overeating at mealtimes.</li><li>Put a small amount of food in a bowl instead of eating out of the package or container.</li><li>Serve food on plates and leave the main dish on the stove. You will be less tempted to go back for seconds.</li><li>If you are eating out, only eat half of your meal. Take the other half home.</li><li>Read the label to find out how many servings are in a package. There may be more than one!</li><li>Eat slowly – this will give you time to feel full.</li><li>Don’t eat in front of the TV. It’s harder to keep track of how much you are eating.</li></ul><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet18EnjoyYourFood.pdf" >Get tips to help you enjoy your food while eating less [PDF - 520 KB]</a>.Ask your doctor for help. You may also want to talk to a doctor or nurse about different ways to lose weight. Your doctor can explain your options, like joining a weight-loss program. <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=43">Check out these questions to ask your doctor about losing weight</a>.What about cost? Screening and counseling for obesity are covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. Depending on your insurance plan, you may be able to get these services at no cost to you.Check with your insurance provider to find out what’s included in your plan. <a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.

Start Today: Small Steps <ul><li><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet1ChooseMyPlate.pdf">Get 10 tips for healthier eating [PDF - 926 KB]</a>.</li><li><a href="http://www2c.cdc.gov/podcasts//player.asp?f=11505">Listen to this podcast on how women can get to a healthy weight</a>.</li><li><a href="http://www.cancer.org/healthy/toolsandcalculators/quizzes/app/nutrition-activity-quiz">Take this nutrition and activity quiz</a>. </li></ul>