Healthy Weight

Your health is affected by how much you weigh. A healthy weight means not weighing too much and not weighing too little. To see if you are at a healthy weight, click here. The best way to control your weight is to eat a healthy diet and get regular exercise. A healthy diet can help you get all the nutrients your body needs. Staying active with regular exercise can help keep your heart strong, decrease your risk of developing diabetes, and help you look and feel your best. Being at a healthy weight now is also important in case you get pregnant in the future. New research shows that women who are not at a healthy weight may have trouble getting pregnant and are more likely to have babies with birth defects. The children of women who are overweight are more likely to be overweight themselves, putting them at risk for life-long health problems.

How to eat healthy foods:

  • Eat a balanced meal by filling half of your plate with vegetables, one-quarter with a whole grain, and one-quarter with a lean protein. Include a glass of milk and a piece of fruit to round out the meal!
  • Decrease the size of your meals to keep your calories in check.
  • When you want a snack, reach for a vegetable or a fruit. You can also add vegetables to rice, soups, and eggs and add fruits to cereals.
  • Try other healthy snacks such as yogurt, rice cakes, nuts, or popcorn without butter.
  • Buy whole grain cereals, breads, rice or pasta.
  • Choose non-fat or low-fat milk, yogurt and cheese. 
  • Choose lean meats and poultry. Bake, broil, microwave, or grill it instead of frying.
  • Drink plenty of water. Limit soda, fruit drinks or sport drinks that are high in sugar.
  • Limit fast foods and instant foods. If you must have fast food sometimes, order a smaller entrée size, choose grilled foods instead of fried, and order a salad or fruit instead of fries.

How to stay active:

  • Be active for at least 30 minutes every day.
  • Go for a brisk walk or jog.
  • Ride a bike, play tennis, or do water aerobics.
  • Mow the lawn or do other active gardening.
  • Take breaks from work. Try taking a 10 minute brisk walk 3 times during the day.
  • Get up and stretch at least every hour while sitting at a desk.
  • Get moving and have fun! Anything that gets your heart pumping is good for you, such as dancing in your house.

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