BRIGHT FUTURES FOR WOMEN’S HEALTH AND WELLNESS

HEALTHY WOMEN 

BUILD HEALTHY 

COMMUNITIES 

TOOLKIT

For physical activity and healthy eating

Introduction—What Is In This Toolkit? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1

Where To Start? Building Block #1—Learning About Your Community . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

Understanding Your Community’s Strengths and Needs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Checklists To Understand Your Community’s Needs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

What To Do? Building Block #2—Activity Ideas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

Community Activity Interest Form . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

Who Can Help? Building Block #3—Teaming Up With Partners . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15

Forming Partnerships . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

Sample Meeting Letter to Partners . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

Sample Thank You Letter to Partners . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20

When To Do It? Building Block #4—Setting a Date . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

How To Do It? Building Block #5—Planning the Activity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29

Steps for Successful Planning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29

Sample Planning Timeline and Checklist . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31

How To Get the Word Out? Building Block #6—Promoting the Activity . . . . . . . . . . . . . . . . . . . . . . . . . 33

Creating Promotional Materials . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34

Working With the Media . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34

Sample Flyer or Poster . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36

Sample Flyer or Poster . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37

TABLE OF CONTENTS
Sample News Advisory . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40

Sample News Release . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41

Sample 30-Second Radio Public Service Announcement (PSA) . . . . . . . . . . . . . . . . . . . . . . . . . . . 42

How Did It Go? Building Block #7—Lessons Learned . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43

Evaluating the Activity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43

Activity Tracking Form . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45

Participant Feedback Form . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47

What To Use? Building Block #8—Materials . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

A Report of the Surgeon General: Physical Activity and Health for Women . . . . . . . . . . . . . . . . . . 51

Bright Futures for Women’s Health and Wellness: Overview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53

Get Moving for the Health and Fun of It . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55

Get Moving: Fun Physical Activities . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56

Sample Walking Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59

Physical Activity Safety Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60

Healthy Eating Across the Lifespan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61

Important Nutrients . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63

Understanding the Nutrition Facts Food Label . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65

Serving Sizes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66

Healthy Tips for Eating Out . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67

Healthy Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68

Setting Healthy Goals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71

Where To Go for More Help? Building Block #9—Other Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73

What Is Your Story? Building Block #10—Sharing Your Story . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 77

My Success Story . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78
INTRODUCTION

WHAT IS IN THIS TOOLKIT?

INTRODUCTION

Welcome to the Healthy Women Build Healthy Communities

Toolkit for Physical Activity and Healthy Eating! This toolkit from

the Bright Futures for Women’s Health and Wellness (BFWHW)

Initiative is for women who want to improve the health of their

communities. Women like you can take action to help people: 

Be more physically active 

Eat healthier

You can start by planning a physical activity or healthy eating

event for your community. You DO NOT need special training 

to start a community activity. What you DO need is enthusiasm

and the drive to make a difference in your community.

INTRODUCTION: 

WHAT IS IN THIS TOOLKIT? 

1
The Healthy Women Build Healthy Communities

Toolkit is meant to be fun and useful. It will help 

you plan, carry out, and evaluate a physical 

activity and/or healthy eating event. The toolkit

provides 10 Building Blocks—ideas and tools to

help you. Each building block starts with a question

to get you thinking about the “who, what, when,

where, why, and how” of planning a community

activity. You can read the toolkit from front to

back or one section at a time—however it best 

suits your needs.

The toolkit also includes real-life stories from

women who took action in their communities to

get people moving and eating healthier. Join other

women across the Nation to boost physical activity

and healthy eating in their communities! Then tell

BFWHW about your activity, using the form at the

end of this toolkit. You CAN make a difference!

2
SUCCESS STORY: 

SISTERS IN MOTION

“I used to exchange clothes with my girlfriends at a local

program, and I found that a lot of my clothes were going to

the ‘too small’ pile. When I had to give up my favorite brown

suit, I decided that there would be no more giving away

clothes that didn’t fit. Instead, it was time to start an exercise

plan. My friends and I borrowed a fun exercise tape, cleared

out the furniture in my living room a few times a week, and

started Sisters in Motion!

We had so much fun that we wanted to ask other women to

join us. So we came up with a program that was exciting and

appealing. We invited three good-looking, single men to

teach us different kinds of exercise. We got the okay from a

local community clinic to hold a ‘Brothers Working Bodies’

physical fitness class. We knew these men were popular in

the community, but we didn’t expect the response we got.

People called, asking about what exercise clothes to wear,

and on the first day of class, 80 women showed up!

We built a solid group with these women. Now we have all

sorts of programs to keep us healthy—a walking group; a

monthly support group; classes in vegetarian cooking (with

no meat); and line, salsa, and belly dancing. We also took on

the Black Women for Wellness 100-day challenge—walking 

1 mile a day for 100 days.

To reach even more women, we found funding through

Johnson & Johnson’s Center for Excellence in Women’s

Health. This helped us grow into a more organized program.

When we started, the most important thing we did was to

focus on ourselves. We found our needs were the same as

the community’s needs. We planned activities to help make

lasting changes in our lives, not just quick fixes. We went

from dealing with our own weight gain to a program of

health and well-being through physical fitness, healthy

food, friendship, and fun.” 

Janette F., 40s—Los Angeles, California 3
PHYSICAL ACTIVITY AND 

HEALTHY EATING ARE 

IMPORTANT BECAUSE THEY:

Promote good health

Lower the risk for heart disease, high 

blood pressure, certain types of cancer, 

type 2 diabetes, obesity, and osteoporosis

(bone loss)

Help to control weight 

Give you energy and make you feel good 

Help to build healthy bones and keep 

them strong

4
WHERE TO START?

BUILDING BLOCK #1

LEARNING ABOUT 

YOUR COMMUNITY

WHERE TO START? 

To build a healthy community, you must first decide what part 

of your community to serve (your “target audience”). Then you

must learn about the community’s needs and strengths—the 

first building block. 

Choose a community where you feel comfortable and where you

feel you can make a difference. This can be your neighborhood,

workplace, school, faith-based or community center, club, or

even your favorite hair salon. 

WHERE TO START? 

BUILDING BLOCK #1

LEARNING ABOUT YOUR 

COMMUNITY 

5
6

UNDERSTANDING YOUR COMMUNITY’S

STRENGTHS AND NEEDS

Once you choose your community, take a few minutes to think

about the community and answer these questions about its

strengths and needs: 

Do people in your community have a way to get information

about why physical activity and healthy eating are important?

Does the community offer ways to learn about healthy 

eating and cooking?

Does the community offer ways to join different types of

physical activities? 

The Checklists To Understand Your Community’s Needs on the

next page will help you answer these questions and guide you

in finding out about the needs of your community.

CHECKLISTS TO UNDERSTAND YOUR

COMMUNITY’S NEEDS

The checklists ask questions about several types of communities—

your neighborhood, your school, your workplace, and your faithbased or community center or club. These checklists can help

you understand the community’s strengths and needs when it

comes to physical activity and healthy eating. Check the boxes

that apply to your community. The unmarked boxes will help 

you decide what type of activity to focus on. You can use these

questions or make up your own to look at the strengths and

needs in other types of communities. 
Your Neighborhood

Are there sidewalks, walking paths, or 

biking routes?

Are low-priced or free group exercise 

classes available?

Are there parks with tennis courts, 

basketball courts, swimming pools, playgrounds, or walking/running trails?

Are low-priced or free gyms or fitness 

centers nearby?

Are there any sports teams open to 

community members?

Do local grocery stores have information 

on healthy eating or tours that explain 

healthy eating?

Do grocery stores have signs to explain and

promote healthier foods, such as lean meats,

fat-free and low-fat milk, fruits and vegetables,

and foods made from whole grains?

Is there a farmers’ market that sells locally

grown fruits and vegetables?

Are classes available on healthy eating 

and cooking?

Is there a community garden where people

grow their own food?

Do local restaurants offer and point out 

low-calorie, low-fat, and low-salt foods 

on their menus?

Your School

Are physical education (PE) classes part of 

the regular school schedule?

Are the school’s gyms, pools, tracks, fields,

courts, and/or trails open to the community

during nonschool hours (before or after

school, weekends, evenings, holidays, 

summer vacation)?

Do student or family events—such as dances,

field days, carnivals, and fundraisers—take

place at the school? 

Are there activity programs for children with

disabilities?

Do vending machines offer healthy drinks 

and snacks, such as bottled water, 100% fruit

juices, fat-free and low-fat milk, pretzels,

nuts, and dried fruits?

Are fruits and vegetables served for breakfast

and lunch?

Does the school cafeteria offer healthy foods

each day?

Does the school have garden projects?

Are children and parents encouraged to 

bring healthy foods for parties, bake sales,

fundraisers, and sporting events?

Are classes offered that teach about healthy

food choices?

7
Your Workplace

Is information on physical activity and 

healthy eating posted on bulletin boards 

or in break rooms or cafeterias?

Are stairs well lit and clearly marked with

signs that point out their location?

Is using the stairs instead of elevators and

escalators encouraged at work? Are there

posters that explain why using the stairs 

can help improve health?

Are low-priced gym fees, an onsite gym, 

or exercise classes offered to employees?

Does the cafeteria offer healthy foods 

each day?

Are healthy potluck lunches encouraged?

Are healthy drinks and foods, such as bottled

water, 100% fruit juices, and fruit, offered

during meetings?

Are there healthy drinks and snacks, such as

bottled water, 100% fruit juices, fat-free or

low-fat milk, pretzels, nuts, and dried fruits,

in the vending machines?

Your Faith-based or Community Center/Club

Is information on physical activity and 

healthy eating posted on bulletin boards 

or in newsletters?

Are there special events such as health 

fairs that focus on physical activity and

healthy eating?

Are members encouraged to bring healthy

foods to events?

Are there healthy drinks and snacks, such as

bottled water, 100% fruit juices, fat-free or

low-fat milk, pretzels, nuts, and dried fruits,

in the vending machines?

Are classes available on healthy eating 

and cooking?

Are low-priced or free group exercise 

classes available?

8
WHAT TO DO? 

BUILDING 

BLOCK #2

ACTIVITY IDEAS

WHAT TO DO? 

Once you decide on your community and what its needs are, 

the second building block will help you choose an activity that

promotes physical activity and/or healthy eating. Activities 

can be one-time events (for example, a community health fair), 

a series of events (for example, healthy cooking classes), or

ongoing programs (for example, a weekly exercise group). To

make a difference in your community, you could start out with

one activity, and then build on it. For example, Mildred J. from

Philadelphia, Pennsylvania, started a walking group at her 

workplace. A group of employees walked together three times 

per week—then they started lunchtime sessions with invited

speakers to learn more about healthy lifestyles. 

WHAT TO DO? 

BUILDING BLOCK #2

ACTIVITY IDEAS 

9
ACTIVITY IDEAS

Use the list of ideas below to choose and plan a fitness or healthy eating activity. In the blank rows,

you can add your own ideas or those of other community members. (See the Community Activity

Interest Form on page 14.)

10

NEIGHBORHOOD ACTIVITIES

Focus on Healthy Eating

Start a garden to grow fruits and vegetables.

Set up a farmers’ market or a stand to sell fresh

fruits and vegetables.

Plan a picnic or a block party with healthy foods

from around the world.

Ask restaurants to offer and point out healthy food

choices on their menus.

Ask grocery stores to give out information 

on healthy eating, cooking, and food safety 

and storage.

Hold a healthy recipe contest.

Plan tours of grocery stores that focus on 

healthy eating.

Work with dietitians from the local health 

center, clinic, or hospital to start classes on healthy

eating and cooking.

Focus on Physical Activity

Start a walking, hiking, or stroller club.

Plan a walk or dance.

Lead active games or sports during a neighborhood

picnic or block party.

Start a group to take part in classes at a gym 

or fitness center.

Start sports teams and competitions, 

including those for people with disabilities.

Start a group to take part in a walkathon.

Ask officials to build tennis and basketball courts,

playgrounds, soccer fields, and swimming pools.

Ask officials to build well-lit, safe trails and 

activity stations in parks.
SCHOOL ACTIVITIES

SEASONAL ACTIVITIES

Focus on Healthy Eating

Start a school garden project for growing fruits

and vegetables. 

Ask the school principal about serving more fruits

and vegetables in the cafeteria.

Check to see if the school vending machines can

offer bottled water, 100% fruit juices, fat-free or

low-fat milk, pretzels, nuts, and dried fruits.

Ask the school to post information on healthy 

eating in cafeterias.

Ask if you can teach kids about fruit and 

vegetables through games or “edible art.”

Hold a contest for kids to make cafeteria table

tents or tray liners that explain about fruits, 

vegetables, and other healthy foods. 

Ask the school principal if you can plan a 

“Taste of the World.” Give out samples of 

healthy foods from around the world. 

See if kids can prepare and taste healthy snacks

during school hours.

Focus on Physical Activity

Start a Walk-to-School Day.

Ask the school principal about keeping the 

gym open during nonschool hours.

Ask the school to set up active field trips, 

such as nature hikes.

Encourage the school to offer regular 

PE classes.

Start dances at a local high school.

Hold a contest for kids to make cafeteria 

table tents or tray liners that promote 

physical activities that are fun.

Check to see if the school can get a 

physical fitness expert to lead active 

games during recess.

Encourage the school to start activity 

programs for children with disabilities.

Focus on Healthy Eating

Plan a summer picnic with healthy foods.

Pick apples or berries, and then prepare a 

healthy dessert. 

Hold a healthy holiday recipe contest.

Plan holiday potluck dinners with healthy foods.

Focus on Physical Activity

Start a group to rake leaves.

Lead a group to shovel snow.

Start a group to wash cars.

Lead beach sports, such as volleyball 

or Frisbee.

1
SUCCESS STORY: 

CROSSROADS’ ANNUAL

FOURTH-GRADE EXCELLENT

BIKING ADVENTURE (CAFEBA)

I am a fourth-grade teacher who loves telling kids that there are

many fun physical activities they can do instead of watching TV.

Since 1978, I have organized the Crossroads’ Annual Fourth-Grade

Excellent Biking Adventure (CAFEBA) at Crossroads Park Elementary

School. The idea for a bike ride grew from my hope to get kids 

moving and excited about biking—something I enjoy so much.

We get a lot of help from the parents, school, and community, so the

1-day, 20-mile event is free. In the weeks before CAFEBA, volunteers

from the local bike shop and hospital come to tell the kids about

wearing helmets for safety. A police officer also teaches them about

bicycle laws and places they can ride. On the day of the ride, all 

of our fourth graders—about 75 students—and as many parents as

possible come. They bring their own sack lunches and coolers. A

donated truck carries the bicycles to the trails. If a student doesn’t

own a bike, I arrange to borrow one.

Besides the bikes, the parents and school provide cell phones 

and first aid kits. Cell phones are a good way to reach people 

at different points along the trail and to alert others if there are

any problems.

One of my proudest memories is CAFEBA’s 20th anniversary ride. 

We increased the distance from 15 miles to 20 miles that year. The

school had some doubts about whether the kids could ride that far.

But I knew they could—and they did! Every fourth grader finished

that ride with a big sense of success and satisfaction. Now, at least

three other schools in the district have a bike ride like ours, and

other kids throughout the community want to ride too! It is great to

be a part of that.”

Carol M., 54—Des Moines, Iowa

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FAITH-BASED OR COMMUNITY CENTER/CLUB ACTIVITIES

WORKPLACE ACTIVITIES

Focus on Healthy Eating

Place articles, tips, and recipes about healthy 

eating on bulletin boards and in newsletters.

Plan a health fair—give out information on healthy

eating, recipes, and food samples.

Ask for bottled water, 100% fruit juices, fat-free

or low-fat milk, pretzels, nuts, and dried fruits to

be offered in vending machines.

Work with dietitians from the local health center,

clinic, or hospital to start classes on healthy 

eating and cooking.

Promote healthy foods or potlucks at events.

Focus on Physical Activity

Place articles and tips about physical activity 

on bulletin boards and in newsletters.

Plan a health fair—give out information on 

physical activity and show how to do some 

sports or exercises.

Plan a walk or dance.

Put up posters about the benefits of walking 

up and down stairs.

Start group exercise classes.

Focus on Healthy Eating

Place articles, tips, and recipes about healthy 

eating on bulletin boards and in break rooms 

and the cafeteria. 

Ask the cafeteria to serve more fruits and 

vegetables.

Ask for bottled water, 100% fruit juices, fat-free 

or low-fat milk, pretzels, nuts, and dried fruits 

to be offered in vending machines.

Promote healthy potlucks.

Hold a contest for the best healthy recipe.

Focus on Physical Activity

Place articles or tips about physical activity 

on bulletin boards and in break rooms and the

cafeteria. 

Start a group to do stretching exercises 

during breaks.

Put up posters about the benefits of walking 

up and down stairs. 

Start a walking club at lunchtime or after work.

Arrange a group physical activity class at or 

near the workplace.

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14

COMMUNITY ACTIVITY INTEREST FORM

To help plan your physical activity or healthy eating event, ask members of your community about their

interests. Make copies of the form below and give them to people in your community. Ask them to fill out

the forms and collect them, or have them mail the forms back to you. Please remember to add a return

address and due date at the end of the form if people are asked to mail it back.

COMMUNITY ACTIVITY INTEREST FORM

Would you like to learn more about physical activity and healthy eating? 

Please take a few minutes to fill out this form. Tell us if you would take part in a community event on 

physical activity and/or healthy eating. Your answers are needed to help us plan a community activity.

Age_________ Male Female

1. Would you like to learn how to eat healthier? Yes No

2. Would you like to learn how to do more physical activities? Yes No

3. Would you take part in any of these activities? (Put a check next to the activities that interest you.)

Classes:

Healthy eating and cooking Gym or fitness center classes 

Groups or clubs:

Healthy cooking club Walking group (neighborhood or work)

Grocery store tours Sports team Stroller club

Community picnic, block party, or health fair:

Play active games or sports Sample healthy foods and snacks

Learn new sports Take part in healthy recipe contests

Take part in a health screening Get information and recipes on healthy eating

Others: ____________________________________________________________________________

4. What time of the week or day would be best for you to join a community activity?

__________________________________________________________________________________

5. Would you bring children to the activity? Yes No

6. Would you like to help plan a community healthy eating or physical activity event? Yes No

If yes, please write down your name and contact information so we can reach you.

Name: __________________________________________ Phone: ______________________________

Address: _____________________________________________________________________________ 

E-mail: ______________________________________________________________________________ 

Thank you for taking the time out of your busy day to complete this form. 

Please return this form by ________________ to ___________________________________________ 

(date) (address)
WHO CAN HELP? 

BUILDING 

BLOCK #3

TEAMING UP 

WITH PARTNERS

WHO CAN HELP?

Teaming up with people and groups in your community will go 

a long way toward making your activity happen. Teaming up—or

partnering—is the third building block. 

Why are partners important? They can help you with:

Ideas, support, and/or feedback. 

Reaching your target audience. 

Site or facility space.

Experts and skills in physical activity and healthy eating. 

Materials, staff (including volunteers), and/or funding.

Promoting the activity.

WHO CAN HELP? 

BUILDING BLOCK #3

TEAMING UP WITH PARTNERS 

1
FORMING PARTNERSHIPS

Think about involving the following people and

community groups as partners:

Family and friends: Ask family and friends,

neighbors, church members, and coworkers

early on to help plan your activity or to give

you feedback and support.

Community groups: These include groups 

such as Boys and Girls Clubs, YMCAs, YWCAs,

neighborhood and social organizations, park

and recreation departments, and community

centers. Community groups may be able to

offer building or other facility space, staff

(including volunteers), help with reaching

people and spreading the word, and skills 

in planning activities and fundraising. 

Places of worship and faith-based groups:

Many places of worship and faith-based

groups already have community service and

health-related programs. They may be able 

to give you space and staff, help to reach 

people, and offer skills in activity planning. 

Health care providers: Local hospitals, community health centers and clinics, and health

departments often have experts who can 

teach a healthy eating class, carry out health

screenings, and give you materials on 

physical activity and healthy eating. Often

these services are free or very low cost.

16
Local businesses: Grocery stores, supermarkets, sporting goods stores, fitness centers,

beauty salons, dance studios, and restaurants

can help. Local businesses may be able to

cosponsor an activity or give prizes and free

items, such as water bottles and food samples.

They can also help to reach people by posting

flyers and other information.

Community leaders: School, faith-based, 

and health care leaders; neighborhood 

councils; chamber of commerce members; 

and fundraisers are just some of the 

community leaders who can help find extra

funds and facilities. They can also spread 

the word about your activity.

Media: Local television and radio stations,

newspapers, magazines, and newsletters can

help spread the word about your activity. 

They may also want to have someone attend

the activity to write or air a story about it.

Approaching Partners

The best partners are the ones that share a common interest in your activity. Take a few minutes

and write down a list of people and groups that

you’d like to approach. Include names, titles,

phone and fax numbers, and street and e-mail

addresses. If you’re already working with other

people, ask them to help write the list. 

Reaching Out to Partners

Call or write to potential partners and set up 

a time to talk about your ideas for a community

activity. (See page 19 for a Sample Meeting

Letter to Partners.) 

Take notes when you meet with or talk 

to partners.

Let the partners know what you’d like to do

(your activity ideas and goals).

Find out if and how the person or group wants

to be involved in the activity.

Talk about a few ways that the person or 

group might help as a partner. For example,

the partner might give you space; funds; 

materials; staff; volunteers; free items, 

such as food samples and food items for 

cooking classes; and publicity. The partner

could also help reach participants or find

expert speakers. 

Review the main points of the meeting.

Set up the next meeting date and time.

1
18

WORKING WITH PARTNERS

Call or send thank you notes, and go over the

partners’ roles in the activity. (See page 20

for a Sample Thank You Letter to Partners.)

Send the partner any extra information 

about the activity, such as goals, an outline 

or agenda, materials, and a timeline. 

(Refer to Building Block #5 for the Sample

Planning Timeline and Checklist.)

Set up the next meeting(s) that brings all 

the partners together. 

Get items ready for the next meeting, for

example, a list of topics to discuss (agenda)

and any other materials. 

During meetings, go over activity goals, 

partners’ roles, how you’re moving ahead 

with plans, and any activity needs.

Learn from your partners, and use their 

ideas and feedback to plan the activity.

Keep in touch, and thank the partners for 

their help during the activity. 

After the activity has ended, ask your partners

to tell you what they thought went well, and

what they thought could be made better. This

“evaluation” is important for future planning.

Let your partners know what participants

thought about the activity. 
1

October 5, 2005

John Smith

Rosedale Recreation Center

349 Washington Street

Rosedale, PA 31279

Dear Mr. Smith:

I am planning a community event that will focus on physical activity. The overall goals of the activity

are to help build healthier communities by (1) informing people of the benefits of physical activity,

(2) providing them with information on how to start and keep up a physical activity program, and (3)

showing them proper warm-up techniques to avoid injury. 

Since your group is already involved in the community, I would like to invite you to a meeting to 

learn more about the event and how we can team up to meet the activity goals. The meeting will 

be on October 20, 2005, at 2 p.m. at the Rosedale Library. Other groups in the community also are

invited to attend this meeting. I hope that you or a coworker will attend.

Enclosed is information about the benefits of physical activity. If you have any questions or cannot

attend the meeting, please call me at 393–6732.

I look forward to meeting you.

Sincerely,

Mary Brown

109 Jackson Street

Rosedale, PA 31278

SAMPLE MEETING LETTER TO PARTNERS

Be sure to change the letter so that it fits your physical activity and/or healthy eating event.

Type or print on letterhead or unlined, white paper.
20

SAMPLE THANK YOU LETTER TO PARTNERS

Be sure to change the letter so that it fits your physical activity and/or healthy eating event. 

Type or print on letterhead or unlined, white paper.

October 21, 2005

John Smith

Rosedale Recreation Center

349 Washington Street

Rosedale, PA 31279

Dear Mr. Smith:

I would like to thank you for attending the recent meeting on October 20, 2005, to discuss 

how we can team up to plan and hold a community event that will focus on physical activity. 

I am so pleased that your group would like to take part in planning this activity to help build

healthy communities. I am grateful that you have agreed to provide facility space and will help 

to promote the activity on March 16, 2006. 

The next meeting with all partners is scheduled for November 3, 2005, at 2 p.m. at the 

Rosedale Recreation Center. 

Enclosed is a draft agenda. If you have any questions or cannot attend the meeting, 

please call me at 393–6732. 

I look forward to our next meeting.

Sincerely,

Mary Brown

109 Jackson Street

Rosedale, PA 31278
WHEN TO DO IT? 

BUILDING 

BLOCK #4

SETTING A DATE

WHEN TO DO IT? 

Consider holding your community activity around a national

health observance. Many health organizations, teachers, and

community groups use a special day, month, or occasion to 

tell people about health risks, how to prevent disease, and to

promote health events. 

Use the list on the next few pages to help you decide when to 

have your community event. Or refer to www.healthfinder.gov/

library/nho/nho.asp for more information on the special days,

weeks, and months listed. Many of the groups that sponsor

these observances also offer free or low-cost materials. 

WHEN TO DO IT? 

BUILDING BLOCK #4

SETTING A DATE 

2
22

Health Observance

JANUARY

Healthy Weight Week

FEBRUARY

American Heart Month

National Girls and

Women in Sports Day

National Wear Red Day

(women’s heart health

campaign)

MARCH

National Nutrition Month

National School

Breakfast Week

American Diabetes 

Alert Day

APRIL

National Youth Sports

Safety Month

National Public Health

Week

World Health Day

YMCA Healthy Kids Day

Organization

Healthy Weight Network

American Heart

Association

Women’s Sports

Foundation

National Heart, Lung, 

and Blood Institute

American Dietetic

Association

American School Food

Service Association

American Diabetes

Association

National Youth Sports

Safety Foundation

American Public Health

Association

World Health

Organization

YMCA of the USA

Phone Number

701–567–2646

800–242–8721

800–227–3988

301–592–8573

800–877–1600 

ext. 4853

703–739–3900 or

800–877–8822

800–342–2383

617–367–6677

202–777–APHA

202–974–3156

888–333–YMCA

Web Site

www.healthyweight.net

www.americanheart.org

www.womenssportsfoundation.org

www.nhlbi.nih.gov

www.eatright.org

www.asfsa.org

www.diabetes.org

www.nyssf.org

www.apha.org

www.who.int/world-health-day

www.ymca.net

NATIONAL HEALTH OBSERVANCES 

(RELATED TO PHYSICAL ACTIVITY AND HEALTHY EATING) 
Health Observance

MAY

National High Blood

Pressure Education

Month

National Physical Fitness

and Sports Month

National Osteoporosis

Awareness and

Prevention Month

National Stroke

Awareness Month

National Bike Month

National Women’s 

Health Week

National Running and

Fitness Week

National Employee

Health and Fitness Day

National Physical

Education Day

National Walk to 

Lunch Day

World Walking Day

Tennis Across 

America Day

National Senior Health

and Fitness Day

Organization

National Heart, Lung, 

and Blood Institute

President’s Council 

on Physical Fitness 

and Sports

National Osteoporosis

Foundation

National Stroke

Association

League of American

Bicyclists

U.S. Department of

Health and Human

Services, Office on

Women’s Health

American Running

Association and American

Athletic Association

National Association for

Health and Fitness

President’s Council 

on Physical Fitness 

and Sports

America Walks

World Walking Day

President’s Council 

on Physical Fitness 

and Sports

Mature Market 

Resource Center

Phone Number

301–592–8573

202–690–9000

202–223–2226

800–STROKES

202–822–1333

800–994–9662

800–776–2732

716–583–0521

202–776–0377

617–367–1170

N/A

800–USPTA–4U

800–828–8225

23

Web Site

www.nhlbi.nih.gov

www.fitness.gov

www.nof.org

www.stroke.org

www.bikemonth.com

www.4woman.gov

www.americanrunning.org

www.physicalfitness.org 

www.pe4life.org

www.americawalks.org

www.ivv.org/englishweltwandertag

www.uspta.com

www.fitnessday.com
24

Health Observance

JUNE

National Trails Day

JULY

National Therapeutic

Recreation Week

AUGUST

World Breastfeeding

Week

SEPTEMBER

National Cholesterol

Education Month

National Food Safety

Education Month

Healthy Aging Month

National 5 A Day Month

National Family Health

and Fitness Day USA

National Women’s Health

and Fitness Day

Organization

American Hiking Society

National Recreation and

Park Association

World Alliance for

Breastfeeding Action

and La Leche League

International

National Heart, Lung,

and Blood Institute

International Food

Safety Council

Educational Television

Network, Inc.

Produce for Better

Health Foundation 

and National Cancer

Institute

Health Information

Resource Center

Health Information

Resource Center

Phone Number

301–565–6704

800–649–3042

847–519–7730 

ext. 286

301–592–8573

312–715–1010 

ext. 712

610–793–0979

302–235–2329 and

800–4–CANCER

800–828–8225

800–828–8225

Web Site

www.americanhiking.org 

www.nrpa.org

www.lalecheleague.org 

www.nhlbi.nih.gov

www.nraef.org/index.asp

www.healthyaging.net

www.5aday.org and 

www.5aday.gov

www.fitnessday.com

www.fitnessday.com
Other national holidays 

Events can also be planned around a national holiday such as Mother’s Day. In Omaha, Nebraska, for

example, a local Sisters Together group held a Mother’s Day of Wellness, Mind, Body, and Spirit. This

health fair offered screening for blood pressure, cholesterol, and diabetes; a healthy cooking class; and

health information. (See Success Story: Sisters Together—Omaha Chapter on the next page.)

Local events

Another choice is to plan an activity around a local event, such as a neighborhood party, the opening of a

new grocery store or restaurant, or a communitywide festival—especially since you may be able to join

advertising efforts. 

Other considerations

Make sure the date and time you choose do not get in the way of other local events that would stop people

from attending your activity. Also think about weather and time of year, especially for outdoor activities.

2

Web Site

www.asfsa.org

www.nche.org 

www.iwalktoschool.org 

www.walktoschool-usa.org 

www.worldfooddayusa.org

www.diabetes.org

www.runday.com 

Phone Number

703–739–3900 or 

800–877–8822

212–463–4053

919–962–7419

919–962–2358

202–653–2404

800–232–3472

917–626–9623

Organization

American School Food

Service Association

National Center for

Health Education

Pedestrian and Bicycle

Information Center

Partnership for a

Walkable America

U.S. National Committee

for World Food Day

American Diabetes

Association

World Run Day

Health Observance

OCTOBER

National School 

Lunch Week

National Health

Education Week

International Walk to

School Week

Walk to School Day

World Food Day

NOVEMBER

American Diabetes Month

World Run Day
SUCCESS STORY: 

SISTERS TOGETHER—

OMAHA CHAPTER

“My girlfriend’s daughter passed away from diabetes complications.

When the doctor first told her she was diabetic, he gave her a prescription for medication, but didn’t give her any more information

on how to manage her illness. At that time, I weighed 365 pounds,

and I knew that obesity could set off diabetes. Since diabetes

already ran in my family, I knew I had to take control of my weight.

I learned from my girlfriend’s experience that if I didn’t get a hold

of my own health problems, no one else would.

I looked into what I could do to help myself. I cut back on fried 

and fatty foods, and I really took care of myself. As a result, I have

lost 165 pounds, gained a lot of knowledge, and started the Omaha

chapter of Sisters Together.

While I was losing weight, someone gave me a book about Sisters

Together and how to start healthy living activities in your own town.

I knew that no group in my community was doing this, and I had so

many ideas—walking groups, healthy cooking displays, and exercise

classes. I linked up with two women who were also interested, and

we set up the Omaha chapter working from my home.

We held our first big activity in May 2000 with a Mother’s Day of

Wellness, Mind, Body, and Spirit health fair. Booths were set up 

for the groups that attended. The American Diabetes Association,

for example, did a healthy cooking class and screened people for

diabetes, high cholesterol, and high blood pressure at their booth. 

We had donated materials and created a positive buzz by going to

26
2

community meetings and talking

up our plans. We also had articles

in local newspapers; announcements

on the Christian radio station; and

flyers in the library, banks, beauty

shops, and churches. We planned

for 100 participants but got 225.

This told me that our efforts to get

noticed were well worth it! The

great turnout also told me that our 

community needed the program.

Since then, we’ve signed up 195 members and have held 

other activities. We had a healthy holiday cooking workshop,

and a day in the park for the community to meet our participants. At “The Doctor’s In” event at the Urban League Family

Resource Center, three doctors answered questions from the

public. We also have an exercise group, whose participants

have lost 286 pounds and 101 inches this year all together. 

Our walking group of 45 women has lost 190 pounds and 200

inches all together.

I consider those facts my success story. Hearing that someone

was able to lose weight or get off blood pressure medicine or

lower his or her blood sugar level is what makes this rewarding

for me. I tell everyone that the program is not about me—it is

about them and their personal commitment. I can only tell

them my story, and hope I can move them to say, ‘If she can do

it, I can too.’”

Mary H., 56—Omaha, Nebraska 

HOW TO DO IT? 

HOW TO DO IT? 

BUILDING

BLOCK #5

PLANNING 

THE ACTIVITY

STEPS FOR SUCCESSFUL PLANNING

Set goals

After you choose an idea for your physical activity or healthy 

eating event, set a few clear, easy goals. This will keep you

focused and help make your activity successful. Use the

Examples of Event Goals box on the next page as a guide and

change them to meet your community’s needs.

Plan with partners (See Building Block #3)

Most partners will help with ideas for activities and ways to

reach the target audience. Partners will also give you great

advice on how to plan the activity and find expert speakers. 

They may give you support and resources. Involve partners 

early on!

HOW TO DO IT? 

BUILDING BLOCK #5

PLANNING THE ACTIVITY

2
Think about costs

Most activities will involve some costs. These costs may include:

Photocopying materials for partners, the media, and participants

Buying postage for flyers

Buying supplies, such as posters and pens

You may also wish to have healthy food or drinks at your activity,

or giveaway items. 

Keep in mind that partners may be able to help with some or all 

of these costs. 

Create a schedule or timeline

Allow as much time as possible to plan your activity. Having plenty

of time will help you make sure that all parts of the activity are

taken care of, including any possible problems. (Refer to the

Sample Planning Timeline and Checklistat the end of this section.)

Prepare materials

Look over the physical activity and healthy eating materials in

Building Block #8. With your partners, decide what to give out 

during the activity. Remember that you can get other materials

from the groups that sponsor national health observances or from

partners and expert speakers. Work with partners to prepare 

materials, such as flyers and posters, that you will need to promote

the community activity. (See Building Block #6.)

30

EXAMPLES OF EVENT GOALS

Healthy eating:

To tell people about the benefits 

of healthy eating 

To give people information 

and recipes to help them and 

their families eat healthier

To show people how to prepare

healthy and tasty food

Physical activity:

To tell people about the benefits 

of physical activity

To give people information 

on how to start and keep up 

a physical activity program 

To show people how to warm 

up to avoid getting hurt
SAMPLE PLANNING TIMELINE AND CHECKLIST

The amount of time needed to plan a community activity depends

on the type of event or program, the number of people expected,

and the partners or resources needed. In general, you will need

about 3–6 months to plan most activities. The earlier you start, 

the better. For some large events, such as a community health fair,

you may need up to 1 year to plan. 

The checklist below is a sample guidefor planning an activity. 

Your activity may not require all of these steps. It also might

require other steps. For more information, please review the 

community planning resources listed in Building Block #9.

Before the Activity

Choose the audience and the type of activity to plan.

Write down the goals for your physical activity or healthy 

eating event.

Set up and hold planning meetings with potential partners.

Set a date and place for the activity. (Get permission to 

use the place if needed.)

Write an agenda for the activity.

Invite speakers and make sure they are available.

Prepare items to promote the activity, such as flyers and posters.

Obtain educational materials, supplies, prizes, and giveaway items.

Arrange for audiovisual and other equipment as needed.

Prepare a media list and media tools. (See Building Block #6.)

Mail flyers and posters and/or post them on community 

bulletin boards.

3

KEYS TO A SUCCESSFUL

PHYSICAL ACTIVITY OR HEALTHY

EATING COMMUNITY EVENT

Select the community to serve—your

target audience. (Building Block #1)

Choose a physical activity or healthy 

eating event idea. (Building Block #2)

Form partnerships with family and

friends, community or faith-based

groups, local businesses, health care

providers, community leaders, and

the media. (Building Block #3)

Hold planning meetings with partners.

(Building Block #3)

Choose a date and place for the 

activity. (Building Block #4)

Write down the goals for your 

physical activity or healthy eating

event. (Building Block #5) 

Use a checklist to help plan the 

activity. (Building Block #5)

Get the word out to the community 

and the media. (Building Block #6)
Send out media tools to those on your 

media contact list.

Pack and bring materials and supplies to 

the activity site.

As early as possible, set up the room or 

area where the activity will take place.

During the Activity

Greet participants, other guests, partners, 

and speakers. Ask them to sign in so you 

can track who came to the activity.

Hand out educational materials to the 

participants.

Publicly thank your partners, speakers, and

anyone else who helped plan the activity.

Give out and collect the Participant Feedback

Forms. (See Building Block #7.)

After the Activity

Follow up on any special requests made 

during the activity.

Send thank you letters to partners, speakers,

media, and anyone else who helped to plan

the activity or call to thank them.

Look over the Participant Feedback Forms, and

share results with your partners and anyone

else who helped plan the activity.

Share results with the media and ask them to

write a follow-up article about the activity.

32
HOW TO GET THE 

WORD OUT? 

BUILDING BLOCK #6

PROMOTING THE ACTIVITY

HOW TO GET THE WORD OUT?

Whether you plan a one-time event, a series of events, or an

ongoing activity, you’ll need to promote it—the sixth building

block. This means getting the word out so that people will know

about and take part in your activity. 

Here are some ideas for getting the word out:

Mail, fax, or hand out flyers, brochures, and newsletters

to the community. For example, you can hand out flyers to

parents at sports games.

Place flyers, newsletters, and posters on neighborhood,

workplace, grocery store, or community group bulletin boards.

Use word of mouth—tell everyone you know about the activity

and encourage them to attend.

HOW TO GET THE WORD OUT?

BUILDING BLOCK #6

PROMOTING THE ACTIVITY

33
Get the media involved, especially if you’re

planning a large event—send news releases,

advisories, articles, and public service

announcements (PSAs) to the local media.

Find people such as nutritionists or coaches

who are experts on healthy eating or physical

activity. Provide their names and phone numbers to local media stations for interviews.

CREATING PROMOTIONAL

MATERIALS

Flyers, brochures, posters, newsletters, and/or

media tools are needed to get the word out to the

community. These materials should tell the story

about your activity in a simple and clear way. 

(See pages 36–42 for examples.)

What information should you include? The who,

what, when, where, why,and how:

Name of activity

Who the sponsors are

Whom the activity is for 

What you want people to do (activity goal)

When it will take place

Where it will take place

Why you are having the activity 

How to sign up or get more information

WORKING WITH THE MEDIA

Television, radio, and newspaper media can help

get people’s attention about your activity, so think

about contacting the media or ask partners to do

this for you. Media will find your event newsworthy if it’s new, if the topic is already getting wide

coverage (such as the problem with obesity in the

United States), or if it’s part of a national health

observance or local festival. 

Create a media list

This is a list of the media people you will contact

about your activity. Depending on where you live,

your media list may be a few names and stations

or more. Ask your partners to help you make a list

of reporters, television channels, radio stations,

newspapers, and news editors. Include names,

titles, telephone and fax numbers, and e-mail

addresses. The library can also help you find

information on the media. Try to find out about

deadlines for sending news and about each

media’s preferences for how they would like to

receive information, for example, by e-mail or

fax, and add this to your list. 

34
Prepare media tools

Here are some general tips for creating media

tools. Examples of media tools are found at the

end of this building block. 

News advisories or releases: These are the most

common tools for communicating with the media.

A news (or media) advisory is a short announcement or invitation to an event or activity. A news

(or press) release is usually more detailed and

should include information about the activity and

related health issues. 

Tips:

Use letterhead or good quality paper and

include organization or contact name, address,

and telephone number.

Put “For immediate release” directly under, 

or to the left of, your contact information.

Use a catchy title.

Include the who, what, when, where, why,

and how.

For a news release, include interesting 

details or facts about physical activity or

healthy eating in your community. 

Use short, clear sentences.

Keep news releases short—one or two pages;

news advisories should be one page.

Go over news advisories and news releases

carefully. Make sure there are no errors.

Public Service Announcements (PSAs): There are

many different types of PSAs, such as prerecorded

PSAs or PSA scripts for radio and television. PSAs

are very short—usually 10, 30, 60, or 90 

seconds in length. Consider writing a radio PSA

script that will then be read on the air by a radio

announcer. Unlike advertisements, PSAs are free

to place, but you can’t choose the times when 

your PSA will be read. 

Tips:

Have a catchy title.

Give specific information or an action to take.

Read the PSA to yourself and time it to make

sure the length is correct.

Send information to the media

Send media tools—news advisories, releases, and

PSAs—to the people on your media list at least 

1–2 weeks before the activity. Also include background information about the benefits of physical

activity or healthy eating. (See Building Block

#8.) Give information about the organizers and

partners, such as where they’re located and what

they do. Make a follow-up call to each contact 

on your media list to make sure that the tools

were received, and answer any questions they

may have about them.

3
36

TAKE A 

WALK BREAK

Join the Premier Workers Lunchtime Walking Group!

Be more physically active 

Build and keep strong bones, muscles, and joints

Lower your stress level and have more energy

Lower your risk of disease

Feel good

The walking group is Fun, Free, and a great way to Get

Moving. Plus you can socialize with your coworkers at 

the same time!

When: Tuesdays and Thursdays from noon to 1 p.m.

Where: Meet in the lobby at 11:55 a.m. We will walk 

on a neighborhood trail.

For more information, contact: 

Denise Jackson at extension 113.

SAMPLE FLYER OR POSTER
COOKING FOR 

HEALTHY FAMILIES

Join the “Cooking for Healthy Families” Classes!

Prepare healthy meals for yourself and your family

Lower the risk of disease for yourself and your family

Help control your weight

Feel good

Classes will be Fun and Informative! And you will meet others like you 

in the community who want to cook tasty, healthy food for their families!

Carol Jones, a mother and registered dietitian, will teach classes.

When: 4-week session, Wednesday, February 10, through Wednesday, 

March 10, from 6 to 7 p.m.

What: Class 1: Healthy Eating Basics

Class 2: Cutting Saturated Fat, Cholesterol, and Calories

Class 3: Losing the Salt 

Class 4: Healthy Potluck and Recipe Exchange

Where: Forest Lake Community Center, 145 Patterson Street

Cost: $10 to cover the cost of materials

Sign up by January 10 by calling or e-mailing Sharon Walker at 

342–7895 or swalker@forestlakecc.org.

For more information, contact: Sharon Walker at 342–7895.

The Forest Lake Community Center serves children, teenagers, and adults in the 

community by offering a range of services and classes, including fitness and nutrition

classes. For more information on classes, please contact Sharon Walker at 342–7895.

SAMPLE FLYER OR POSTER

3
SUCCESS STORY: 

THE LIFESTYLE CHALLENGE

“The idea for the Challenge was born out of a need. A few years ago,

a group from the hospital where I work came to me because they

wanted help losing weight. It was important for me, as a dietitian,

to give them information about how to make healthy eating choices,

but I also wanted to teach them about fitness—and I wanted them to

have fun! I started the Lifestyle Challenge as a competition

between departments.

I taught the group about nutrition and physical activity and then

watched their progress, cheering them on all the way. At the end of

the 15-week program, teams with the most combined weight loss or

exercise minutes won small prizes—massage coupons or pedometers

that were bought with the $2 that everyone chipped in to join. The

teams were more excited to win “bragging rights” than the goodies.

That sort of personal pride created a positive buzz. Before I knew it,

other businesses, the local radio station, and even the state health

agency jumped on the bandwagon! With so much interest, I have

been able to get funding to expand the Challenge community wide.

It has now grown from 72 hospital employees to about 350 people

from the general public. This is exciting, because our town only has

7,500 residents.

The participants come from all walks of life. One team called “Three

Generations” was a grandmother, parents, and teens. Some persons

with physical and mental challenges do chair aerobics and upper-body

exercises. Wherever they are in life, each person is as motivated,

energetic, hard working, and positive about their health as the next.

38
3

Not only are these people making

changes, our community is seeing

a need for services that promote

physical activity and healthy eating.

Restaurants have started offering

healthy meal options, and our

town—which never had fitness

facilities—raised $2.25 million

from private donations to build 

a $10 million wellness center.

It’s been amazing for me to watch

this whole process. Something I 

do outside of my regular job has

taken on a life of its own because

of the enthusiasm of the participants. I’m glad that I was given

the chance to share their story when the U.S. Department of

Health and Human Services invited me to speak at their

Healthy People 2010 Summit in Baltimore, Maryland, in 2003.”

Michelle W., 34—Estherville, Iowa
40

For Immediate Release For More Information Contact: 

February 10, 2005 Carol Baker, Community Outreach Manager 

342–3988; cbaker@YMCAfl.org

Local Dietitian and Chef Bring Healthy Cooking to Forest Lake

What: Free talk and healthy cooking demonstration by Carol Jones, a registered dietitian,

and John Henry, a local chef at City Grill restaurant. 

Why: This event will kick off a series of community classes on healthy eating for 

National Nutrition Month.

Where: The Forest Lake YMCA

1322 Forest Lake Drive

Lakeside, MI 42105

When: Sunday, March 5

1 to 3 p.m.

Who: Sponsored by the Forest Lake neighborhood council, the Forest Lake YMCA, 

and City Grill restaurant.

Other: More than 50 local residents and community partners are expected to attend the event.

Ms. Jones and Mr. Henry will be available for brief interviews immediately following this event. 

# # #

SAMPLE NEWS ADVISORY
For Immediate Release For More Information Contact: 

February 10, 2005 Ann Smith, Community Walk Coordinator 

342–9368; asmith@fl.org.

Forest Lake Starts an Annual Community Walk for Health

Lakeside, MI—The Forest Lake Neighborhood will sponsor an annual Community Walk for Health on May 14—

the first of its kind in the area. Registration for the walk will take place from 8 a.m. to 10 a.m. at the Forest

Lake Community Center. The 2-mile community walk will begin at the Community Center at 10 a.m. Walkers

will follow a marked trail through the neighborhood and end back at the Center.

(Paragraph 1 should include the who, what, when, where, why, and how. Start with the location of the 

activity, both city and State.)

The Forest Lake Neighborhood Council is taking an active role to raise awareness of the health benefits of 

physical activity and to find ways to get people in the community to move more. By becoming more active,

adults and children can lower their risks for many diseases; control their weight; build and maintain 

healthy bones, muscles, and joints; lower stress; and improve their self-esteem and feeling of well-being.

“This walk is an important first step in focusing on the health of the community. We are pleased to hold this

annual event for all members of the community,” said Ms. Ann Smith, Community Walk Coordinator.

(Paragraph 2 should give more details about the event or activity.)

The Forest Lake Neighborhood Council and the Forest Lake Community Center sponsor the Community Walk 

for Health. The Council addresses the community’s needs, including outreach and event planning. The Center

serves children, teenagers, and adults in the community by offering a range of services and classes, including

fitness and nutrition classes. For more information on classes, please contact Sharon Walker at 342–7895.

(Paragraph 3 should close with any other information about the organizers or sponsors, such as who the

groups serve and where.) 

More than 150 local residents and community partners are expected to attend the event. Ms. Smith,

Community Walk Coordinator, will be available for a brief interview immediately following this event. 

(Other paragraphs can include details such as expected number of people, photo opportunities, or interview

information.)

# # #

4

SAMPLE NEWS RELEASE
For Immediate Release Contact: Sharon Walker

Telephone number: 342–7895

Radio PSA: 30 seconds

Healthy Cooking Classes

Cooking for Healthy Families

Join us! Take steps to build healthy habits and healthy families by attending cooking classes, now

available through the Forest Lake Community Center. Learn how to prepare well-balanced, healthy

meals to suit the tastes of your entire family. Classes start January 10, at 11 a.m. at the Forest Lake

Community Center. To sign up or get more information, call Sharon Walker at 342–7895.

SAMPLE 30-SECOND RADIO PUBLIC SERVICE ANNOUNCEMENT (PSA)

For longer PSAs, add more information.

42
HOW DID IT GO? 

BUILDING 

BLOCK #7

LESSONS LEARNED

HOW DID IT GO? 

EVALUATING THE ACTIVITY

It’s important to evaluate your activity after it ends to see how 

it went, what people thought of it, and what lessons you’ve

learned. Evaluation is the seventh building block. The information

you collect can be used to plan other activities and to improve

your efforts in the future. 

Evaluation will help you learn:

What worked well

Whether you have met your activity goals

What needs to be improved for next time

How to improve the activity

HOW DID IT GO? 

BUILDING BLOCK #7 

LESSONS LEARNED 

43
How to evaluate an activity: 

The end of this section has an Activity Tracking

Form and a Participant Feedback Form to help you

keep track of:

What participants said about the activity

How many people attended the activity

How many materials were used or given 

to participants

How much media coverage took place

Track people and materials: 

Getting information or feedback from participants

on how they found out about the activity, what

they learned, and what they liked is a must! Ask

people to fill out the Participant Feedback Form

and collect it at the end of the event. If your activity

takes place over a few weeks or months or is

ongoing, you can ask participants to fill out the

form in the middle or at the end of the activity. 

Track promotional efforts:

Compare the number and type of promotional

materials that you created and sent out with how

people found out about your activity. For example,

if you learn that most people heard about the

activity through flyers, then you know that flyers

worked well as a promotional material. (See the

Activity Tracking Form.)

Track media coverage:

Learn what types of media were most interested 

in your activity. For future events, send press

releases, advisories, and PSAs to these contacts.

(See the Activity Tracking Form.)

Track partners and their reactions: 

Write down who your partners were and what they

provided. Also ask your partners what they

thought went well and what needs to be improved.

(See the Activity Tracking Form.)

How to use your evaluation results: 

Go over the results from the Activity Tracking 

Form and the Participant Feedback Forms. Share

this information with your partners and discuss

the lessons you’ve learned. Your results should 

be used to plan and improve future activities. 

For example, as a result of the evaluation you 

may decide to:

Hold activities on a different day or time.

Keep activities that were successful and

change those that weren’t.

Choose materials that better meet your 

community’s needs.

Make sure the activity goals meet the needs 

of the community.

Promote the activity differently next time.

Send information to the same or different

media contacts.

44
ACTIVITY TRACKING FORM

Use the form below to help track and evaluate your activity. The information you collect will 

help you and your partners plan future activities.

ACTIVITY TRACKING FORM

Activity Title: __________________________ Activity Date: __________________________ 

Community (for example, your neighborhood, school, workplace): _________________________

Activity Goal(s): ________________________________________________________________ 

At the Activity:

Number of adults: _______ Number of children: _______

Materials Given Out:

Number of handouts on: Physical activity: _______ Healthy eating: _______

Other: ________________________________________________________________________

Promoting the Activity:

Number of flyers, brochures, or newsletters mailed, faxed, or displayed: _______

Number of posters displayed: _______

Media Coverage:

Did the media attend the activity? Yes No

If so, what type? Radio: ____ Television: ____ Newspaper: ____ Other: ___________________ 

Were articles or stories printed in local newspapers or magazines? Yes No

Were public service announcements (PSAs) aired on local radio or TV stations? Yes No

Partners:

Names of partners and what they provided (for example, Forest Lake Community Center: 

two staff; $200; 1,000 copies of fact sheets).

1. _____________________________________________________________________________

2. _____________________________________________________________________________

4
SUCCESS STORY: 

PHILLY FITNESS FOR LIFE

“I went to a camp, where I lost 65 pounds by learning how to eat

healthy and do more activities like walking and dancing. At the 

end, the mayor gave a speech. He also had lost a lot of weight and

talked about what it would be like outside of camp. He said the best

thing we could do was to stay connected to each other and keep the

support going.

I related to that completely. I did not want to lose the good feeling

I had. I liked my new energy and how I looked. I wanted to share

that with the world! So I started a support group, Philly Fitness for

Life, for the ladies I went to camp with and anyone interested in

healthy living.

It turns out a lot of people were interested. We grew from 9 to 84

members just by inviting our friends and families. We moved our

monthly meetings from our homes to the church community room.

Each person gives $5 so we can have cooking classes and drawings

for prizes, like healthy cooking books. We also have guest speakers,

exercise, and sing and dance together. That is what life is all about—

helping yourself and others to stay healthy!

It’s better to be healthy and have the freedom to enjoy life, not just

talk about aches and pains. My mom passed away from complications

due to diabetes. Most of her later years were spent at the doctor’s

office. Me? I’m spending my older years doing fun things! I find

that my excitement is catching—that is the key to starting a support

group. Be an example, live it, and feel good about yourself—that’s

what motivates others.” 

Louise T., 69—Willow Grove, Pennsylvania

46
PARTICIPANT FEEDBACK FORM

Organizer: Give out the form below at the end of a one-time event or during an ongoing activity.

Make sure you fill in the name of the activity and the activity goal before you copy and hand out

the form. Decide in advance and tell people where they should leave their forms, for example, in

a box in the activity room.

PARTICIPANT FEEDBACK FORM 

Please take a few minutes to fill out and return this form. Your comments will help us plan 

future activities.

Name of activity: _________________________________________________________________ 

Activity goal: ____________________________________________________________________ 

1. How did you hear about this activity? (Please check all that apply):

Flyer

Poster

Radio or TV

Friend or family

Brochure

Newsletter

Newspaper

Other

2. Was this a good time of day for you to attend a community activity? Yes No

If not, what day and time would be better for you? ________________________________

3. Did the activity meet the goal(s) stated above? Yes No

4. Did you enjoy the activity? Yes No 

Why/Why not?_____________________________________________________________

4

Continued
48

5. Describe something new you learned today or during this activity:

_________________________________________________________________________

6. Did the physical activity or healthy eating event give you ideas to do at home? 

Yes No 

7. Were the materials useful? Yes No 

8. Would you attend another physical activity or healthy eating event? Yes No 

9. What topics on physical activity or healthy eating would you like to learn more about? 

If you would like to learn about our future events or help plan them, please provide the 

information below:

Name: __________________________________________________________________________

Address: ________________________________________________________________________ 

Telephone number: _________________________ E-mail address: _________________________

Thank you for filling out this form!

PARTICIPANT FEEDBACK FORM (CONTINUED)
WHAT TO USE? 

WHAT TO USE? 

BUILDING BLOCK #8

MATERIALS

This section includes materials on physical activity and healthy

eating—the eighth building block—that you can copy and give out

during your community activity. You can also use other materials

from the groups that sponsor national health observances (Building

Block #4)and from the groups listed in Building Block #9.

WHAT TO USE? 

BUILDING BLOCK #8 

MATERIALS 

4
Background materials for the media 

(pages 51–54):

A Report of the Surgeon General: Physical

Activity and Health for Women

Bright Futures for Women’s Health and

Wellness: Overview

Physical activity materials for participants 

(pages 55–60): 

Get Moving for the Health and Fun of It

Get Moving: Fun Physical Activities

Physical Activity Safety Tips

Sample Walking Program

Healthy eating materials for participants 

(pages 61–70): 

Healthy Eating Across the Lifespan

Important Nutrients

Understanding the Nutrition Facts Food Label

Serving Sizes

Healthy Tips for Eating Out

Healthy Recipes

Also included is a form to help participants 

set goals for lifestyle changes (pages 71–74):

Setting Healthy Goals

Asking participants to set healthy goals at the

start of an ongoing program can help change and

improve their physical activity and eating habits.

You can ask people to look at their goals at the 

end of the program to see if they have met them.

You can also send out physical activity and healthy

eating tips to remind people about making

lifestyle changes. Another good way to keep 

people on track is to ask them to put their written

goals in a self-addressed envelope and have a

friend mail it back to them in 2 to 4 months. 

This written list will help to motivate and remind

people of their goals and track their success.

50
A REPORT OF THE SURGEON

GENERAL: PHYSICAL ACTIVITY

AND HEALTH FOR WOMEN

Key Messages: 

Physical activity need not be strenuous to

achieve health benefits.

Women of all ages benefit from a moderate

amount of physical activity, preferably daily.

The same effect of activity can be obtained in

longer sessions of moderately intense activities

(such as 30 minutes of brisk walking) or in

shorter sessions of more strenuous activities

(such as 15–20 minutes of jogging).

Additional health benefits can be gained

through greater amounts of physical activity.

Women who can maintain a regular routine of

physical activity that is of longer duration or

of greater intensity are likely to have greater

benefit. However, excessive activity should be

avoided, because risk of injury increases with

greater amounts of activity, as do the risks of

menstrual abnormalities and bone weakening.

Previously sedentary women who begin 

physical activity programs should start with

short intervals (5–10 minutes) of physical

activity and gradually build up to the desired

level of activity.

Women with chronic health problems, such as

heart disease, diabetes, or obesity or women

who are at high risk for these conditions,

should first consult a physician before beginning a new program of physical activity.

Women over age 50 who plan to begin a new

program of vigorous physical activity should

first consult a physician to be sure they do not

have heart disease or other health problems.

The emphasis on moderate amounts of physical

activity makes it possible to vary activities to

meet individual needs, preferences, and life

circumstances.

Facts: 

More than 60 percent of U.S. women do 

not engage in the recommended amount of

physical activity.

More than 25 percent of U.S. women are not

active at all.

Physical inactivity is more common among

women than men.

Social support from family and friends has

been consistently and positively related to

regular physical activity.

Benefits of Physical Activity: 

Reduces the risk of dying from coronary heart

disease and of developing high blood pressure,

colon cancer, and diabetes.

Helps maintain healthy bones, muscles, 

and joints.

Helps control weight, build lean muscle, 

and reduce body fat.

5
Helps control joint swelling and pain associated

with arthritis.

Reduces symptoms of anxiety and depression

and fosters improvements in mood and feelings

of well-being.

Can help reduce blood pressure in some

women with hypertension.

What Communities Can Do: 

Provide environmental inducements to physical

activity, such as safe, accessible, and attractive

trails for walking and bicycling and sidewalks

with curb cuts.

Open schools for community recreation, form

neighborhood watch groups to increase safety,

and encourage malls and other indoor or 

protected locations to provide safe places for

walking in any weather.

Encourage employers to provide supportive

worksite environments and policies that offer

opportunities for employees to incorporate

moderate physical activity into their 

daily lives.

Provide community-based programs to meet

the needs of older women, women with disabilities, women of racial and ethnic minority

groups, and women with low incomes. Include

childcare arrangements to encourage the 

participation of women with children.

Encourage health care providers to talk 

routinely to female patients about incorporating

physical activity into their lives.

For more information contact:

Centers for Disease Control and Prevention

National Center for Chronic Disease Prevention

and Health Promotion

Division of Nutrition and Physical Activity, 

MS K-46 4770 Buford Highway, NE

Atlanta, GA 30341–3724

1–888–CDC–4NRG or 1–888–232–4674 (Toll Free)

http://www.cdc.gov

The President’s Council on Physical 

Fitness and Sports

200 Independence Avenue, SW

Room 738H

Washington, DC 20201

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES

Centers for Disease Control and Prevention

National Center for Chronic Disease Prevention and

Health Promotion

The President’s Council on Physical Fitness and Sports

52
BRIGHT FUTURES FOR WOMEN’S HEALTH AND WELLNESS: OVERVIEW

53

Bright Futures for Women’s Health and Wellness

(BFWHW) is a new Health Resources and Services

Administration (HRSA) initiative that builds on

the successful approach used in the Bright Futures

for Infants, Children, and Adolescents Program.

The mission of BFWHW is to plan, develop,

implement, and evaluate a variety of culturally

competent consumer, provider, and communitybased products to increase awareness and use of

preventive health services for all women across

their lifespan. BFWHW identifies opportunities for

integrating prevention into self-care, culturally

competent health care, and community action

to achieve better physical, mental, social, and

spiritual health through:

Increasing women’s use of preventive 

services

Empowering women to share in health care

decision making

Encouraging women to practice prevention 

in their daily lives

Increasing practitioner utilization of 

preventive health guidelines

Supporting communitywide health promotion

Activities

The development of an organizational and conceptual framework for Bright Futures for Women’s

Health and Wellness began in 2001. Several

guidelines, including those for osteoporosis

screening, heart disease prevention, and depression

screening, have been analyzed to compare age

and periodicity of the recommended interventions.

Professional and consumer preventive health 

literature for women and adolescent girls has

been collected and analyzed. Further analyses 

of the literature, development of communications

and evaluation strategies, and the creation of

BFWHW products is underway. 
54

BFWHW product development is guided by a

Federal executive management committee chaired

by Peter C. van Dyck, M.D., M.P.H., associate

administrator for maternal and child health, HRSA,

and a non-Federal steering committee. Members

of the steering committee represent multiple 

disciplines and include consumer representatives.

Federal and private organizations will be partners

throughout the initiative.

A variety of resources are being created for 

consumers, community organizations, and health

care providers. Evidence-based recommendations

for age appropriate preventive health services

delivery are the cornerstone of these tools.

Communitywide health promotion activities to

improve women’s health are addressed as well.

Resources

Additional information on BFWHW will be 

available in the future from the HRSA Women’s

Health Web page: www.hrsa.gov/womenshealth. 

The HRSA Information Center offers a wealth of

women's health publications and resources. To see

a complete list of offerings, visit www.ask.hrsa.gov

or call toll-free, (888) ASK HRSA (275-4772). 
DO I NEED TO SEE A DOCTOR

BEFORE STARTING OR

INCREASING MY ACTIVITY?

Most adults do not need to see their

doctor before starting or increasing

their activity level. However, you

should speak to your doctor before

starting a very active program if you

are over age 40 (men) or 50 (women),

or if you have one or more of the 

conditions below:

A health problem, such as heart

disease, high blood pressure, 

diabetes, osteoporosis (bone loss),

asthma, or obesity

High risk for heart disease, 

such as a family history of heart

disease or stroke, eating a 

diet high in saturated fat and 

cholesterol, smoking, or having 

an inactive lifestyle

Adapted from the U.S. Department of Agriculture: Get Moving...for the Health and Fun of It, October 2003. 5

GET MOVING FOR THE HEALTH

AND FUN OF IT 

Are You Physically Active?

Physical activity, or moving your body, is a good

way to stay healthy and have fun. Look around—

whether you live in the city, the country, or in

between, you can find many ways to be active. 

You can take a walk, work in the garden, briskly

push a baby stroller, climb the stairs, play soccer,

or dance the night away.

For general health and fitness, adults should get

at least 30 minutes of moderate physical activity

most days of the week, preferably each day.

To prevent gradual, unhealthy weight gain, aim

for 60 minutes of moderate-to-vigorous physical

activity most days of the week. To lose weight,

aim for 60-90 minutes of daily moderate physical

activity while controlling calorie intake. 

Children should get 60 minutes of moderate 

physical activity on most days of the week.

Moderate physical activity is any activity that

takes about as much energy as a brisk walk. 

For the average person, this is a pace of about 2

miles in 30 minutes. No matter what you choose,

you can do it all at once, or divide it into two or

three parts during the day. Even small, 10-minute

bursts of activity count toward your total.
Reasons To Get Moving

Physical activity may give you these benefits: 

Help you feel good

Help you feel more energetic

Boost your fitness level

Help to build bones, muscles, and joints 

and to keep them strong

Build endurance and muscle strength

Improve flexibility and posture

Help control weight

Lower the risk of heart disease, some 

cancers, type 2 diabetes, and bone loss

Help to control blood pressure

Help you beat stress and the blues

Help you sleep better

56

GET MOVING: FUN PHYSICAL ACTIVITIES Make Physical Activity a Part of Your Day

For

Strength

Healthy 

Heart

Try

Stretching, yoga, dancing 

Gymnastics, lifting weights, situps, pushups, carrying groceries or a child

Walking, running, biking, swimming, jumping rope, roller skating
Try these physicalactivity ideas. Remember, 

even chores around the house count!

Everyday Activities and Chores

Clean the house.

Stretch or walk around during breaks at work.

Mow the lawn with a push mower.

Wash and wax your car.

Plant and take care of a garden.

Rake leaves.

Shovel snow.

Take your dog for a walk.

Walk with friends through the shopping mall.

Take the stairs instead of the elevator 

or escalator.

Push your baby in a stroller.

Stretch your arms and legs every day.

Replace your coffee break with a brisk 

10-minute walk.

Walk with a friend to and from the bus stop 

or train station.

Play with your children—tumble in the 

leaves, build a snowman, or dance to your

favorite music.

5
56

Sports and Play

Dance or move to music.

Walk briskly or jog around the neighborhood, park, 

or mall or on a treadmill.

Jump rope.

Ride a bicycle with friends or family.

Take a class in aerobics, martial arts, or dance.

Swim or do water aerobics.

Work out with an exercise tape. 

Play tennis, basketball, volleyball, touch football, or softball.

Play wheelchair sports.

Take a nature walk.

Lift weights.

Work out in a gym.

Exercise while watching TV—stretch, ride a stationary bike, 

or walk on a treadmill.

Take a class in chair aerobics.

Try a new activity each season, such as swimming or skating.

Ask a family member to join you for a physical activity date.

WALKING TIPS:

Hold your head up, 

and keep your back straight.

Bend your elbows as you 

swing your arms.

Take long, easy strides.
SAMPLE WALKING PROGRAM 

Walking is a great way for most people to get regular physical activity. To walk, you do not need special

gear, other than a pair of good, comfortable walking shoes. Try walking around your neighborhood,

park, or mall. Ask friends or family to join you for safety and fun!

If you have not been active for years, do not start with a 3-mile walk. Start slowly and build up the

amount of time and the number of days you walk each week. Try this sample walking program. 

Warm-up

Week 1: 

Walk 5 min

Week 2: 

Walk 5 min.

Week 3:

Walk 5 min.

Week 4:

Walk 5 min.

Week 5:

Walk 5 min. 

Week 6:

Walk 5 min.

Week 7:

Walk 5 min.

Week 8:

Walk 5 min.

Week 9:

Walk 5 min.

Week 10:

Walk 5 min

Week 11:

Walk 5 min.

Week 12:

Walk 5 min.

Week 13:

Exercising

Walk briskly 5 min.

Walk briskly 7 min.

Walk briskly 9 min.

Walk briskly 11 min.

Walk briskly 13 min.

Walk briskly 15 min.

Walk briskly 18 min

Walk briskly 20 min.

Walk briskly 23 min.

Walk briskly 26 min.

Walk briskly 28 min.

Walk briskly 30 min.

Cool Down

Walk more slowly 

5 min.

Walk 5 min.

Walk 5 min.

Walk 5 min.

Walk 5 min.

Walk 5 min.

Walk 5 min.

Walk 5 min.

Walk 5 min.

Walk 5 min.

Walk 5 min.

Walk 5 min.

Total Time

15 min.

17 min.

19 min.

21 min.

23 min.

25 min.

28 min.

30 min.

33 min.

36 min.

38 min.

40 min.

5

Build up your brisk walking time to 30–60 minutes, three to four

times a week. Continue with at least three walking sessions during

each week of the program.

(min.)=minutes 

Adapted from the National, Heart, Lung, and Blood Institute: The Practical Guide. Identification, Evaluation, and Treatment of Overweight

and Obesity in Adults, October 2000.
PHYSICAL ACTIVITY SAFETY TIPS

Slow down if you are out of breath. 

You should be able to talk while exercising

without gasping for breath. 

Drink water before, during, and after exercise. 

Limit hard exercise until 2 hours after a big

meal. A short walk is okay. 

Wear supportive shoes, and use sunscreen

when outdoors.

Use the buddy system. Bring a friend along

when you go swimming or walking so you

have someone around if you need help.

STOP EXERCISING AND CALL 9-1-1 RIGHT

AWAY IF YOU FEEL ANY OF THE SIGNS

BELOW FOR MORE THAN A FEW MINUTES:

Have discomfort or pain in the 

center of your chest 

Have discomfort in your arm(s), 

back, neck, jaw, or stomach 

Feel dizzy or sick 

Feel short of breath

Break out in a cold sweat 

60
HEALTHY EATING ACROSS 

THE LIFESPAN 

A balanced diet and regular physical activity are

the building blocks of good health. Poor eating

habits and too little physical activity can lead to

weight gain and health problems. By eating right

and being active, you can stay at or reach a

healthy weight. Do it for yourself and your family!

What is a Healthy Diet?

A healthy diet means eating a wide range of

foods. Every day, you should try to:

Drink plenty of water. Fruits and vegetables

contain water and can add to how much water

you drink each day. 

Eat a healthy breakfast with fruit, whole

grains, and fat-free or low-fat milk or

yogurt. People who eat breakfast are less

likely to overeat later in the day. Breakfast

also makes you feel energetic and helps you

to think and learn.

Choose whole grains, peas, and beans more

often. Try whole wheat breads, oatmeal,

brown rice, lentils, or dried peas and beans.

These are good sources of fiber. Fiber helps

you feel full with fewer calories.

Eat a mix of colorful vegetables each day 

to get different nutrients. Choose dark, leafy

greens, such as spinach, kale, collards, and

mustard greens. Choose reds and oranges,

such as carrots, sweet potatoes, red peppers,

and tomatoes. 

Eat fresh or canned fruit more often than 

fruit juice to get more fiber. Buy canned 

fruit packed in juice instead of syrup.

Choose lean cuts of meat, skinless chicken 

and turkey, fish, and seafood. For less fat,

bake, broil, and grill these foods.

Choose fat-free or low-fat milk, yogurt, 

or cheese. Eat other calcium-rich foods, such 

as green leafy vegetables and tofu made 

with calcium.

6

Adapted from the National Institute of Diabetes & Digestive & Kidney Diseases: Better Health and You: Tips for Adults, June 2002.
Make sure to get iron and folic acid from

what you eat and drink. Good sources of iron

include lean meats, turkey (dark meat), and

enriched and whole grain products. Good

sources of folic acid include oranges, orange

juice, and folic-acid fortified grains and

breakfast cereals. Cooked dry beans and peas

and spinach are good sources of both iron and

folic acid. 

Use small amounts of fats and oils. Olive,

canola, and peanut oils; avocados; nuts 

and peanut butter; olives; and fish provide 

heart-healthy fat, but they are high in 

calories so use small amounts if you are

watching your weight. Stay away from fats

such as cream, butter, cracklings, and lard,

which are not healthy for your heart.

Eat fewer sweets. Limit foods and drinks that

have a lot of added sugars, such as soft drinks,

other sweetened drinks, and fruit drinks 

(such as lemonade) that aren’t made with

100% fruit juice. 

Eat a healthy snack if you don’t have 

time for a meal. Skipping meals can lead 

to overeating later in the day. 

Take your time! Eat only when you are hungry. Enjoy the taste, feel, and smell of your

meal as you eat it. Remember, it takes about

15 minutes for your stomach to tell your brain

that you are full.

If you choose to eat out, be careful how

much you eat. Restaurants (including fast food

places) often serve amounts that are more

than one serving. Large servings can lead to

overeating and weight gain. Choose smaller

portions. Order an appetizer and a green salad

with low-fat or fat-free dressing. Share a

main dish with a friend, or get a takeout container and save some food for another meal.

Quick and Easy Healthy Snack Ideas

Low-fat or fat-free yogurt 

Oatmeal with low-fat or fat-free milk, 

or soy milk 

Whole wheat toast or rice cakes with a thin

spread of peanut butter 

Fruit smoothie made with frozen fruit, low-fat

or fat-free yogurt and juice 

Low-sugar cereal with low-fat or fat-free

milk, or soy milk 

Fresh or canned fruits packed in water or juice.

Sliced vegetables or baby carrots 

Dried fruit and nut mix 

Low-fat, microwaveable popcorn 

Pretzels

62
What Foods Have Them

• Low-fat and fat-free milk (including 

lactose-free or lactose-reduced

milk) and milk products, such as

yogurt, pudding, and cheese

• Collards, turnip greens, kale, and

Chinese cabbage contain small

amounts of calcium

• Lean meats and turkey (dark meat)

• Shellfish, such as shrimp, clams, 

and mussels

• Cooked dry beans, peas, and lentils 

• Oranges and orange juice 

• Dark green leafy vegetables, such as 

mustard greens or spinach 

• Folic-acid fortified grains, such as

breads and rice

• Calcium-fortified orange juice, 

cereals, bread, and soy-based drinks

• Tofu (read the food label to see if 

it’s made with calcium) 

• Spinach

• Enriched and whole grain products

• Ready-to-eat cereals with added iron

• Cooked dry beans and peas and

peanuts

• Fortified breakfast cereal (check the

food label to see if it’s fortified with

folic acid)

Important Nutrient

Calcium

Iron

Folic acid

63

IMPORTANT NUTRIENTS

Iron, folic acid, and calcium are a few of the 

many nutrients that are important for women.

Why is calcium important?

Calcium is needed for strong, healthy bones and

teeth and for the heart, muscles, and nerves to

work well. Teenagers need

more calcium than women 

in other age groups to build

bones, and women over age

50 need more calcium to 

prevent bone loss during 

and after menopause. 

Why is iron important?

Iron helps prevent iron-deficiency anemia, which

can make you feel tired. This is especially important

for young women who may develop iron-deficiency

anemia due to heavy periods. When eating foods

with iron, make sure that at the same time, you

also eat vitamin C-rich foods, such as orange juice,

red peppers, broccoli, and strawberries, so that

your body can use the iron properly. 

Why is folic acid important?

Folic acid is needed for healthy blood and overall

growth. It also helps to prevent some birth defects

during pregnancy.
HOW TO EAT MORE OF 

THESE NUTRIENTS

Calcium:

Eat cereal with fat-free or low-fat milkfor

breakfast.

Try fat-free or low-fat fruit yogurt, pudding, 

or smoothiesas a snack.

Eat greens and cook them healthy style—

seasoned with smoked turkey breast instead

of fatback.

Iron:

Eat a lean beef or turkey sandwich for lunch.

Eat fortified white rice or brown rice with 

stir-fried vegetables.

Eat raw vegetables with a bean dip.

Folic acid:

Make salads with fresh spinach instead 

of lettuce.

Drink orange juice with breakfast.

Eat hearty and tasty soups like black bean 

and lentil soups.

64
UNDERSTANDING THE NUTRITION FACTS FOOD LABEL

The Nutrition Facts Food Label can help you make smart food choices by giving you information on

serving sizes, calories, and nutrients, such as saturated and trans fats, cholesterol, sodium, fiber,

vitamins, and minerals. Just look on the back of most food packages to find the label. 

Read the label to see if a food is a good source of a nutrient

or to compare similar foods—for example, to find which brand

of macaroni and cheese is lower in fat.

The food label gives you information on the calorie content 

of the portions you eat. Check the serving size and the 

number of servings per container. Compare this to how much

you actually eat. 

The food label must list nutrients that deal with health 

concerns, such as calories, calories from fat, total fat, 

saturated fat, trans fat, cholesterol, sodium, total 

carbohydrate, dietary fiber, sugars, protein, and vitamins 

A and C. Others are optional.

The % Daily Values (DVs) that are listed on the right-hand

side tell what percentage of a certain nutrient you’ll get from

one serving of that food. If you want to limit a nutrient, such

as sodium, then choose foods with a lower % DV. If you want

to eat more of a nutrient such as calcium, then choose foods

with a higher % DV. 

For more information on the Food Label, see

http://www.csfan.fda.gov/~dms/transfat.html. 

6

Nutrition Facts

Servings Per Container 2

Serving Size 1 cup (228g)

Amount Per Serving

Calories 250

Sample label for

Macaroni & Cheese

Total Fat 12g

Cholesterol 30mg

Saturated Fat 3g

Trans Fat 1.5g

Total Carbohydrate 31g

Sodium 470mg

Protein 5g

Vitamin A

Calories from Fat 110

18%

15%

Dietary Fiber 0g

Sugars 5g

0%

4%

10%

20%

10%

Vitamin C 2%

Calcium 20%

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

 Your daily values may be higher or lower depending on 

 your calorie needs:

Total Fat

 Sat Fat

Cholesterol

Sodium

Total Carbohydrate

 Dietary Fiber

2,000

65g

20g

300mg

2,400mg

300g

25g

Calories:

Less than

Less than

Less than

Less than

2,500

80g

25g

300mg

2,400mg

375g

30g

% Daily Value *

Iron 4%
66

Bread, cereal, rice, and pasta: 

1 slice of bread; 1 small tortilla; about 1 cup of

cold breakfast cereal; or 1

/2 cup of cooked cereal,

rice, couscous, or pasta (noodles). Choose more

whole grain foods like whole wheat bread, brown

rice, and oatmeal.

Vegetables: 

1

/2 cup of cooked, canned, or frozen vegetables;

3

/4 cup of 100% vegetable juice; or 1 cup of raw

leafy vegetables, such as spinach or greens.

Fruits:

1 medium piece of fruit; 1/2 cup of chopped,

cooked, frozen, or canned fruit; 1

/4 cup of dry

fruit; or 3

/4 cup of 100% fruit juice.

Meat, poultry, fish, dry beans, eggs, and nuts:

2–3 ounces of cooked lean meat, poultry, or fish;

1

/2 cup of cooked dry beans or tofu; 1 egg; 2 tablespoons of peanut butter; or 1

/3 cup of nuts.

Milk, yogurt, and cheese:

1 cup of low-fat or fat-free milk or yogurt; 11/2

ounces of low-fat natural cheese; or 2 ounces of

low-fat processed cheese.

1

/2 cup = size of a standard computer mouse

1 cup of greens = size of a baseball 

1

/2 cup of vegetables = size of a standard 

computer mouse 

1

/2 cup of fruit = size of a standard 

computer mouse

3 ounces of meat or fish 

= size of a deck of cards or cassette tape

2 tablespoons peanut butter 

= size of a roll of film 

1

1

/2 ounces of cheese = size of four dice

SERVING SIZES 

What is one serving? Here are some ways to help you figure out serving sizes:

Adapted from the National Institute of Diabetes & Digestive & Kidney Diseases: Better Health and You: Tips for Adults, June 2002.
HEALTHY TIPS FOR EATING OUT

If you know how, you can choose healthy foods

when you eat out or order take-out food from

stores and restaurants—including fast food restaurants. Here are some tips to help you watch your

calories, fat (including trans and saturated fat),

and sodium, which are important for overall health

and weight control.

General Tips

“Super value” meals usually mean super size

portions and more calories and fat. Choose 

kid or regular size portions, share your meal

with a friend, or take home half the meal. You

can also order appetizers as your main meal if

you want to cut down on the amount of food

you eat.

Order broth-based vegetable soups instead 

of cream soups.

Leave all butter, gravy, or sauces off a side

dish or main dish. Ask the server to put them

on the side so you can choose how much to add.

Choose broiled, grilled, or baked foods, 

such as a grilled chicken sandwich, instead 

of fried foods. 

Ask the restaurant to skip special sauces 

and to go easy on the mayonnaise and salad

dressings.

Choose sandwiches on whole grain bread

instead of croissants and biscuits. Sandwiches

made with chicken or turkey breast, lean roast

beef or ham are healthier than creamy tuna

and egg salad sandwiches. Use mustard as a

spread instead of mayonnaise.

Order a baked potato with vegetable toppings

instead of ordering French fries. Limit high fat

toppings like butter, margarine, sour cream,

bacon bits, and cheese.

Choose salads and ask for salsa or low-fat 

or fat-free salad dressings on the side. Limit

high fat items, such as bacon bits, cheese, 

and creamy potato salads.

Choose thin crust pizza with vegetable 

toppings instead of sausage, pepperoni, or

extra cheese.

Drink low-fat or fat-free milk, 100% fruit

juices, or water in place of soda, sweetened

teas, and milkshakes.

Have fruit or low-fat or fat-free frozen yogurt

for dessert.

6
68

Bean and Macaroni Soup

This satisfying soup is virtually fat free—it uses

just 1 tablespoon of oil for 16 servings.

2 cans (16 oz each) Great Northern beans

1 tablespoon olive oil

1

/2 pound fresh mushrooms, sliced

1 cup onion, coarsely chopped 

2 cups carrots, sliced

1 cup celery, coarsely chopped

1 clove garlic, minced

3 cups tomatoes, fresh, peeled, cut up 

(or 11

/2 lb canned, whole, cut up)*

1 teaspoon sage, dried

1 teaspoon thyme, dried

1

/2 teaspoon oregano, dried

to taste black pepper, freshly ground

1 bay leaf, crumbled 

4 cups elbow macaroni, cooked

1. Drain beans and reserve liquid. Rinse beans.

2. Heat oil in 6-quart kettle. Add mushrooms,

onion, carrots, celery, and garlic and sauté fo

5 minutes.

3. Add tomatoes, sage, thyme, oregano, pepper,

and bay leaf. Cover and cook over medium

heat for 20 minutes.

4. Cook macaroni according to directions on

package, using unsalted water. Drain when

cooked. Do not overcook.

5. Combine reserved bean liquid with water to

make 4 cups.

6. Add liquid, beans, and cooked macaroni to

vegetable mixture.

7. Bring to boil. Cover and simmer until soup 

is thoroughly heated. Stir occasionally.

*If using canned tomatoes, the sodium content will be higher.

Try “no salt added” canned tomatoes to keep sodium lower.

HEALTHY RECIPES 

Cooking healthy does not call for special ingredients. It just involves making dishes that are lower in

unhealthy fats (saturated fat, trans fat, and cholesterol) and salt. Here are a few tasty recipes for you to try:

Yield: 16 servings (Serving size: 1 cup) Each serving provides:

Calories: 158

Total fat: 1 gram

Saturated fat: less than 1 gram

Trans fat: 0 grams

Cholesterol: 0 milligrams

Sodium: 154 milligrams

Total fiber: 5 grams

Protein: 8 grams

Carbohydrates: 29 grams

Potassium 524 milligrams
Chicken Stew*

Save leftovers for lunch the next day. 

8 chicken pieces (breasts or legs) 

1 cup water 

2 small garlic cloves, minced 

1 small onion, chopped 

1

1

/2 teaspoons salt 

1

/2 teaspoon pepper

3 medium tomatoes, chopped 

1 teaspoon parsley, chopped 

1

/4 cup celery, finely chopped 

2 medium potatoes, peeled and chopped 

2 small carrots, chopped 

2 bay leaves 

Yield: 8 servings (Serving size: 1 piece of chicken) Each serving provides:

Calories: 206

Total fat: 6 grams

Saturated fat: 2 grams

Trans fat: 0 grams

Cholesterol: 75 milligrams

Sodium: 489 milligrams

Total fiber: 2 grams

Protein: 28 grams

Carbohydrates: 10 grams

Potassium 493 milligrams

1. Remove the skin and any extra fat from

the chicken. In a large skillet, combine

chicken, water, garlic, onion, salt, 

pepper, tomatoes, and parsley. 

Tightly cover and cook over low heat 

for 25 minutes. 

2. Add celery, potatoes, carrots, and 

bay leaves and continue to cook for 

15 more minutes or until chicken and

vegetables are tender. Remove bay

leaves before serving. 

6

*This recipe is not a liquid stew; it is more like sautéed chicken and vegetables since it uses a small amount of water.
70

Smothered Greens

These healthy greens get their rich flavor from

smoked turkey, instead of fatback.

3 cups water

1

/4 lb smoked turkey breast, skinless

1 tablespoon hot pepper, freshly chopped

1

/4 teaspoon cayenne pepper

1

/4 teaspoon cloves, ground

2 cloves garlic, crushed

1

/2 teaspoon thyme

1 stalk scallion, chopped

1 teaspoon ginger, ground

1

/4 cup onion, chopped

2 pounds greens (mustard, turnip, collard,

kale, or mixture)

1. Place all ingredients except greens into 

large saucepan and bring to a boil. 

2. Prepare greens by washing thoroughly and

removing stems. 

3. Tear or slice leaves into bite-size pieces. 

4. Add greens to turkey stock. 

5. Cook 20 to 30 minutes until tender. 

Yield: 5 servings (Serving size: 1 cup) Each serving provides:

Calories: 80

Total fat: 2 grams

Saturated fat: less than 1 gram

Trans fat: 0 grams

Cholesterol: 16 milligrams

Sodium: 378 milligrams

Total fiber: 4 grams

Protein: 9 grams

Carbohydrates: 9 grams

Potassium: 472 milligrams 

From the National Heart, Lung, and Blood Institute: Keep the Beat Heart Healthy Recipes, July 2003.
Sample Goal Lose 10 Pounds

My reason for this goal To be at a healthy weight and fit into my favorite 

dress for my sister’s wedding

Steps I’ll take 1. Always eat three balanced meals each day.

2. Eat smaller portions at home and at restaurants.

3. Join the lunchtime walking group at work.

Who will help me My family and friends

When I’ll start Today

When I’ll meet my goal By the wedding — in 3 months

How I’ll reward myself for making Buy myself some flowers

progress toward my goal

7

SETTING HEALTHY GOALS

Setting healthy goals at the start of an ongoing program 

can help you change and improve your physical activity and

eating habits. To set goals that are right for you, think about

what you want to change and why, and what steps you can

take to reach your goal. These changes don’t have to be big.

Even small steps can make a difference. Also, think about

who can help you, and how you’ll reward yourself for making

these changes.

Use the following chart to set some easy goals for physical

activity and healthy eating. Ask family and friends to help. 
72

My Goal

My reason for this goal 

Steps I’ll take 1.

2.

3.

Who will help me

When I’ll start

When I’ll meet my goal

How I’ll reward myself for making

progress toward my goal 

My Goal

My reason for this goal 

Steps I’ll take 1.

2.

3.

Who will help me

When I’ll start

When I’ll meet my goal

How I’ll reward myself for making

progress toward my goal 

HEALTHY GOALS
WHERE TO GO FOR MORE HELP? 

WHERE TO GO 

FOR MORE HELP? 

BUILDING 

BLOCK #9

OTHER RESOURCES

The following list will help you find more information 

from trustworthy sources on women’s health, nutrition/

healthy eating, physical activity, and community activity 

planning related to healthy eating and physical activity. 

These resources are free or low-priced and can be copied 

for your use.

WHERE TO GO 

FOR MORE HELP? 

OTHER RESOURCES 

73
WOMEN’S HEALTH

Health Resources and Services Administration

(HRSA)

U.S. Department of Health and Human Services

5600 Fishers Lane

Rockville, MD 20857

301–443–3376

www.hrsa.gov 

HRSA Information Center

888–AskHRSA (888–275–4772)

www.ask.hrsa.gov 

National Heart, Lung, and Blood Institute

(NHLBI)

Heart Truth Campaign

Health Information Center

P.O. Box 30105

Bethesda, MD 20824–0105

301–592–8573 

nhlbiinfo@rover.nhlbi.nih.gov 

www.nhlbi.nih.gov/health/hearttruth/

National Women’s Health 

Information Center

Office on Women’s Health

U.S. Department of Health and Human Services 

800–994–WOMAN (800–994–9662) 

or 888–220–5446

www.womenshealth.gov

Centers for Disease Control and Prevention 

WISEWOMAN

1600 Clifton Road

Atlanta, GA 30333

800–311–3435

www.cdc.gov/wisewoman/index.htm

NUTRITION/HEALTHY EATING 

AND PHYSICAL ACTIVITY

U.S. Department of Agriculture

Food and Nutrition Information Center

National Agricultural Library

10301 Baltimore Boulevard, Room 304

Beltsville, MD 20705–2351

301–504–5719

www.nal.usda.gov/fnic

National Heart, Lung, and Blood Institute 

See NHLBI above for contact information

U.S. Department of Agriculture

Center for Nutrition Policy and Promotion

North Lobby, Suite 200

1120 20th Street, N.W.

Washington, DC 20036

202–418–2312

www.usda.gov/cnpp 

74
Centers for Disease Control and Prevention 

National Center for Chronic Disease Prevention

and Health Promotion

1600 Clifton Road

Atlanta, GA 30333

800–311–3435

www.cdc.gov/nccdphp/

National Institute of Diabetes & Digestive 

& Kidney Diseases 

Weight-Control Information Network (WIN)

1 WIN Way

Bethesda, MD 20892–3665

202–828–1025 or 877–946–4627

www.niddk.nih.gov/health/nutrit/win.htm 

National Cancer Institute 

5 A Day Program

EPN 232

6130 Executive Boulevard, MSC 7330

Bethesda, MD 20892–7330

800–4–CANCER 

5aday.gov

U.S. Food and Drug Administration

Center for Food Safety and Applied Nutrition

5100 Paint Branch Parkway

College Park, MD 20740

Outreach and Information Center

888–723–3366

www.cfsan.fda.gov/list.html

Steps to a HealthierUS

U.S. Department of Health and Human Services

Office of Public Health and Science

Office of Disease Prevention and Health Promotion

200 Independence Avenue, S.W.

Hubert H. Humphrey Building, Room 738G

Washington, DC 20201

202–401–6295

www.healthierus.gov/steps/

President’s Council on Physical Fitness 

and Sports

200 Independence Avenue, S.W.

Room 738

Washington, DC 20201–0004

202–690–9000

www.fitness.gov 

Other Federal Government Web sites:

www.healthfinder.gov

www.nutrition.gov

7
COMMUNITY PLANNING 

RELATED TO PHYSICAL ACTIVITY

AND HEALTHY EATING

National Women’s Health 

Information Center

“Pick Your Path to Health”

Office on Women’s Health

Department of Health and Human Services 

800–994–WOMAN (800–994–9662) or 

888–220–5446

www.4woman.gov

National Institute of Diabetes & Digestive &

Kidney Diseases

“Sisters Together: Move More, Eat Better”

See WIN above for contact information

www.niddk.nih.gov/health/nutrit/sisters/

sisters.htm

National Heart, Lung, and Blood Institute

“Hearts N’ Parks Community Mobilization Guide” 

See NHLBI above for contact information

www.nhlbi.nih.gov/health/prof/heart/obesity/

hrt_n_pk/index.htm 

United States Department of Agriculture

“Community Nutrition Action Kit—For People

Where They Live, Learn, and Play”

Available online only

www.fns.usda.gov/tn/Resources/cnak.html

76
WHAT IS YOUR

STORY? BUILDING

BLOCK #10

SHARING YOUR STORY

WHAT IS YOUR STORY?

Sharing success stories from women who have made a healthy

difference in their communities can inspire others to do the same—

the tenth and final building block.

Bright Futures for Women’s Health and Wellness encourages you to:

Take action and build healthy communities by planning

physical or healthy eating activities in your area.

Tell us about the healthy differences you are making in 

your communities.

Send us your success stories

BFWHW would like to hear about your success stories and may

publish them in the future with your permission. If you’d like to

tell us about your successful activities, please fill out the form

on the next page and send it to BFWHW. (The BFWHW mailing

address is on the next page.) Also, don’t forget to include your

name, street and e-mail address, and your telephone number, as

well as the name, location, and dates of your activity.

WHAT IS YOUR STORY: 

SHARING YOUR STORY? 

7
78

Name of activity: _________________________________________________________________ 

Date(s): ________________________________________________________________________ 

One-time event: _______________ Ongoing activity: _______________ Length: _______________ 

Location:_____________________________ Target audience: :____________________________ 

Goals:__________________________________________________________________________ 

What inspired you to plan this activity? _______________________________________________

Your role: _______________________________________________________________________

________________________________________________________________________________

Your partner(s) and their role(s): ____________________________________________________

________________________________________________________________________________

Resources used: __________________________________________________________________

________________________________________________________________________________

How did you promote the activity?____________________________________________________

Number of participants: ____________________________________________________________

Did you get feedback from participants? Yes No If yes, what did they say? ____________

________________________________________________________________________________

MY SUCCESS STORY
How do you feel about what you did? _________________________________________________

Would you do it again? Yes No 

What would you do differently? _____________________________________________________

What tips do you have for other women who are interested in your activity idea? _______________ 

________________________________________________________________________________

Name: __________________________________________________________________________

Address: _________________________________________________________________________

________________________________________________________________________________

Telephone number: ____________________ E-mail address:______________________________

Send your success story to:

Bright Futures for Women’s Health and Wellness

Health Resources and Services Administration

Office of Women’s Health

U.S. Department of Health and Human Services

5600 Fishers Lane

Rockville, MD 20857

7