and your family!

Energize

Yourself

...and your family



eing healthy and active can help give you the energy 

to keep up with the demands of your busy life, take 

better care of yourself, and be there for the people who 

depend on you.

If you are overweight and inactive, you are more likely 

to get:

n type 2 diabetes (high blood sugar)

n heart disease

n high blood pressure

n stroke

n certain forms of cancer

You may improve your health if you Move More and Eat 

Better! This booklet gives you tips on how to get moving 

and eat well even when your life is busy.

Did you know?

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Why Move More 

and Eat Better?

eing active and making 

healthy food choices is good for 

your health. But that is not the 

only reason to move more and 

eat better. You can:

n Have more energy and less 

stress.

n Feel better about yourself.

n Tone your body.

n Look better in your clothes.

n Set a good example for your 

children and your friends.

Tips on Moving More

ry to do at least 30 minutes of moderate-intensity 

physical activity (like brisk walking) on most days of the 

week. It is not as hard as you may think, and you do not 

have to do the whole 30 minutes at one time. Try these 

tips to get past things that keep you from being active.

“I don’t have time for physical activity.”

You can “sneak” it into your day, a few minutes at a 

time. Get started by making these small changes in your 

daily routine: 

B

T
...and your family



n Get off the bus or subway 

one stop early and walk the 

rest of the way (be sure the 

area is safe).

n Take the stairs instead of the 

elevator (be sure the stairs 

are well lit).

n Walk and talk with a friend 

at lunch.

n Put more energy into housework and yard work.

“It’s too expensive.”

There are lots of ways to be 

physically active that are free or 

low-cost. You can:

n Find a local park or school 

track where you can walk 

or run.

n Walk around a mall.

n Work out with videos in your home—you can find 

workout videos at bookstores or your local library.

TIP: Most people do not need to see their health 

care provider before getting physically active. If 

you have chronic health problems such as heart 

disease, high blood pressure, diabetes, osteoporosis, or obesity, talk to your health care provider 

before starting a vigorous physical activity program. You do not need to talk to your provider before you start a less strenuous activity like walking.
Energize yourself...



n Join a recreation center or fitness center at work or 

near your home.

n Walk your dog. If you do not have a dog, pretend 

that you do.

“Physical activity is a chore.”

It can be fun! Try to:

n Do things you enjoy, like walking, dancing, 

swimming, or playing sports.

n Walk or take an exercise class with a friend or a 

group. This way, you can cheer each other on, have 

company, and feel safer when you are outdoors.

n Be active with your kids—ride bikes, jump doubledutch, toss a softball, play tag, or do jumping jacks. 

Physical activity is good for them too.
...and your family



n Break it up into short blocks of time—taking three 

10-minute walks during your day may be easier than 

taking one 30-minute walk.

n Use your daily workouts as time-outs just for yourself.

TIP: Keep a physical activity log. Write down your 

workouts in a notebook or on a calendar that lets 

you see how many times you have been physically active in a week. You can also use your log to 

track your physical activity and health goals.

Tips on Eating Better

t may be hard to eat healthy if 

you do not have time to cook or 

your kids want fast food. Try these 

tips to eat better, save time, and 

stretch your food budget.

Help Your Family Eat Well

Here are some ways that you and your family can eat 

better:

n Eat breakfast every day. Try a whole-grain cereal like 

raisin bran with nonfat or low-fat milk, or wholewheat toast spread with jam. Enjoy some fruit with 

your breakfast too.

n Teach kids that healthy foods taste good. Make 

macaroni and cheese with nonfat milk and low-fat 

cheese. Try a peanut butter (spread thin) and jam or 

preserves sandwich instead of a burger and fries. 

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n Choose nonfat or low-fat milk, yogurt, and cheese 

instead of full-fat dairy products.

n Choose whole-grain foods like whole-wheat bread, 

oatmeal, brown rice, or whole-wheat pasta more 

often than refined-grain foods, like white bread, 

white rice, and white pasta.

n Snack on fruits and vegetables. Keep a bowl of fruit 

on the table, bags of mini carrots in the refrigerator, 

and boxes of raisins in the cupboard. 

n Do not keep a lot of sweets like cookies, candy, or 

soda in the house. Too many sweets can crowd out 

healthier foods.

TIP: If you cannot digest lactose (the sugar found 

in milk), try nonfat or low-fat lactose-reduced 

milk. Or try nonfat or low-fat yogurt or hard 

cheeses like cheddar, which may be easier to 

digest than milk. You can also get calcium from 

calcium-fortified juices, soy-based beverages, and 

cereals. Eating dark leafy vegetables like collard 

greens and kale, and canned fish with soft bones 

like salmon, can also help you meet your body’s 

calcium needs.

Save Time and Money When You Cook

You do not have to spend a lot of time in the kitchen or a 

lot of money to eat well.

n Buy foods that are easy to 

prepare, like pasta and 

tomato sauce, rice and 

beans, or canned 

tuna packed in water. 
...and your family



n Plan ahead and cook enough food to have leftovers. 

Casseroles, meat loaf, and whole cooked chicken 

can feed your family for several days. (Be sure to 

freeze or refrigerate leftovers right away to keep 

them safe to eat.) 

n Buy fresh fruits and vegetables that are in season. Buy 

only as much as you will use, so they will not go bad.

n Buy frozen or canned vegetables (no salt 

added) and canned fruit packed in 

juice. They are just as good for 

you as fresh produce, and will 

not go bad.

n Try canned beans like kidney, 

butter, pinto, or black beans. 

They are loaded with protein, 

cost less than meat, and make 

quick and easy additions to your 

meals.
Energize yourself...



* For more information on reading nutrition labels, visit www.cfsan.fda.gov.

n If your local store does not have the foods you want, 

or the prices are too high, go to another store or your 

local farmers’ market. Share a ride or the cost of a 

taxi with friends.

Reading Food Labels

 ood labels may help you make 

healthy food choices.* But they can be 

confusing. Here are some quick tips for 

reading food labels:

Check serving and calories. All the 

information on a food label is based on 

the serving size. Be careful—one serving 

may be much smaller than you think. 

If you double the servings you eat, you 

double the calories and nutrients, including the percent Daily Values (DVs). 

Percent DV: This tells you if a food 

is high or low in nutrients. Foods that 

have more than 20-percent DV of a 

nutrient are high. Foods that have 

 5-percent DV or less are low.

Saturated Fat: Saturated fat is not healthy for your 

heart. Compare labels on similar foods and try to choose 

foods that have a 5-percent DV or less for saturated fat.

Most of the fats you eat should be polyunsaturated and 

F
...and your family



monounsaturated. Keep total 

fat intake between 20 percent 

to 35 percent of calories.

Trans Fat: Trans fat is not 

healthy for your heart. When 

reading food labels, add together the grams of trans fat and 

saturated fat, and choose foods 

with the lowest combined 

amount.

Cholesterol: Too much cholesterol is not healthy for your 

heart. Keep your intake of saturated fat, trans fat, and cholesterol as low as possible.

Sodium (Salt): Salt 

contains sodium. Research 

shows that eating less than 

2,300 milligrams of sodium 

about (1 teaspoon of salt) per 

day may reduce the risk of high 

blood pressure. 

TIP: Many food labels say “low fat,” “reduced 

fat,” or “light.” That does not always mean the 

food is low in calories. Remember, fat-free does 

not mean calorie-free, and calories do count!

Fiber: Choose foods that are rich in fiber, such as whole 

grains, fruits, and vegetables.

Sugar: Try to choose foods with little or no added sugar 

(like low-sugar cereals).

Calcium: Choose foods that are high in calcium. Foods 

that are high in calcium have at least 20-percent DV.

Nutrition Facts

Serving Size 1 cup (228g)

Servings Per Container 2

Amount per Serving

Calories 250 Calories from Fat 110

% Daily Value*

Total Fat 12g 18%

Saturated Fat 3g 15%

Trans Fat 1.5g

Cholesterol 30mg 10%

Sodium 470mg 20%

Total Carbohydrate 31g 10%

Dietary Fiber 0g 0%

Sugars 5g

Protein 5g

Vitamin A 4%

Vitamin C 2%

Calcium 20%

Iron 4%

* Percent Daily Values are based on a 2,000 calorie diet.

Your Daily Values may be higher or lower depending on

your calorie needs:

Calories 2,000 2,500

Total Fat Less than 65g 80g

Sat Fat Less than 20g 25g

Cholesterol Less than 300mg 300mg

Sodium Less than 2,400mg 2,400mg

Total Carbohydrate 300g 375g

Dietary Fiber 25g 30g
Energize yourself...

10

Eating on the Go

n real life, you cannot always 

cook your meals or eat at the 

table. Here are some ways to make 

healthy choices when you are on 

the go:

n Choose a salad or a grilled 

chicken sandwich (not fried) 

instead of a burger at fast food 

restaurants.

n If you really want a burger, 

make it a small one without 

sauce, and skip the fries—or 

share them with a friend. 

n Take healthy snacks with you 

to work. Try graham crackers, 

For information about the U.S. Department of Agriculture 

and the U.S. Department of Health and Human Services’ 

2005 Dietary Guidelines for Americans, see www.healthierus.

gov/dietaryguidelines.

I

pretzels, baby carrots, or a small amount of raisins or nuts 

(but remember that nuts and raisins are high in calories).
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11

n Balance your meals 

throughout the day. If 

you have a high-fat or 

high-calorie breakfast or 

lunch, make sure you eat 

a low-fat dinner. If you 

know you will be having 

a higher fat dinner, make 

lower fat choices earlier 

in the day.

TIP: Fried foods, high-fat 

foods, and take-out foods 

can be part of a balanced 

eating plan—as long 

as you do not eat them 

every day and only eat 

small amounts.

Keeping Track of 

Serving Sizes

 any people think that bigger is better. We are so 

used to value-sized portions in restaurants 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). Here is a 1,600-calorie per day 

sample menu with sensible servings:*

* Adapted from National Heart, Lung, and Blood Institute 

(NHLBI) sample menus.

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12

Breakfast

1⁄2 cup cooked oatmeal

1 English muffin with 1 tablespoon low-fat cream cheese

1 cup low-fat milk

3⁄4 cup orange juice

Lunch

2 ounces baked chicken without 

skin (a little smaller than a deck 

of cards)

Lettuce, tomato, and cucumber 

salad with 2 teaspoons oil and 

vinegar dressing

1⁄2 cup white rice seasoned with 

1⁄2 teaspoon tub or liquid margarine

1 small whole-wheat roll with 

1 teaspoon margarine

Dinner

3 ounces lean roast beef (about 

the size of a deck of cards) 

with 1 tablespoon beef gravy

1⁄2 cup turnip greens seasoned 

with 1⁄2 teaspoon margarine

1 small baked sweet potato 

with 1⁄2 teaspoon margarine

TIP: Use margarine 

instead of butter. 

Choose a soft margarine that has no 

more than 2 grams of 

saturated fat per tablespoon and that lists 

“liquid vegetable oil” 

as the first ingredient on the ingredient 

list. (American Heart 

Association)
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13

popcorn

11⁄2 teaspoons margarine

TIP: Keep a food diary. 

Writing down what you eat, 

when you eat, and how you 

feel when you eat can help 

you understand your eating 

habits. You may be able to 

see ways to make your eating habits healthier. You can 

also use your diary to plan 

weekly menus, make shopping lists, and keep track of 

recipes you would like to try. 

For more information about 

keeping track of food portions, read WIN’s brochure Just Enough for You: 

About Food Portions.

You can do it!

et 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 slice cornbread

1⁄4 honeydew melon

Snack

21⁄2 cups low-fat microwave 

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Energize yourself...

14

Cookbooks

Heart-Healthy Home Cooking African American Style.

National Institutes of Health (NIH) Publication No. 97-

3792, 1997. This pamphlet tells how to prepare your 

favorite African-American dishes in ways that will help 

protect you and your family from heart disease and 

stroke, and includes 20 tested recipes. Available from 

NHLBI $3; call (301) 592-8573 or (240) 629-3255 (TTY).

Down Home Healthy Cookin’. National Cancer Institute 

(NCI), reprinted 2000. This pamphlet features 12 recipes 

for traditional African-American foods modified to be low 

in fat and high in fiber—but still tasty. Available free from 

the NCI; call 1-800-4-CANCER or 1-800-332-8615 (TTY).
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15

Weight-control Information Network

1 WIN Way

Bethesda, MD 20892-3665

Phone: (202) 828-1025

FAX: (202) 828-1028

Toll-free number: 1-877-946-4627

Email: WIN@info.niddk.nih.gov

Internet: www.win.niddk.nih.gov

The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and 

Kidney Diseases (NIDDK) 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. 

Publications produced by WIN are reviewed by both NIDDK scientists 

and outside experts. This publication was also reviewed by Steven 

Blair, P.E.D., President and Chief Executive Officer, Cooper Institute 

and Ellen Feiler, M.S., Health Education Director, Broward County 

Health Department, Florida Department of Health.

This publication is not copyrighted. WIN encourages users of this brochure to 

duplicate and distribute as many copies as desired. This publication is also available at www.win.niddk.nih.gov.

NIH Publication No. 04-4926 

June 2004

Revised July 2006