Better Health and You

Healthy Eating & Physical Activity Across Your Lifespan

TIPS FOR ADULTS
CONTENTS

INTRODUCTION ...........................................1

How can I use this booklet?......................................1

HEALTHY WEIGHT ........................................2

What is a healthy weight?.........................................2

What are the health risks of being overweight 

or obese? ..................................................................3

Why do people become overweight? ......................4

HEALTHY EATING .........................................6

What kinds of foods should I eat? ............................6

How can I follow a healthy eating plan?...................7

What if I need to lose weight?..................................9

PHYSICAL ACTIVITY ................................... 12

How much physical activity do I need?...................12

How do I get started?.............................................16

BEING GOOD TO YOURSELF ....................... 19

RESOURCES ...............................................20

Additional Reading from the Weight-control 

Information Network...............................................20

Additional Resources ..............................................20

LIFESPAN TIP SHEET FOR ADULTS (see tear-off)
Introduction | 1

INTRODUCTION

This booklet is part of the Healthy Eating & 

Physical Activity Across Your Lifespan Series from 

the Weight-control Information Network (WIN). 

The series offers health tips for readers at various 

life stages, including adulthood, pregnancy, 

parenthood, and later life. The entire series is also 

available in Spanish.

How can I use this booklet? 

This publication is one of many handy guides from 

WIN that can help you and your family. This booklet 

gives you tips on how to eat better and be more active. 

Eating healthy foods and doing physical activity on 

a regular basis may help you reach and maintain a 

healthy weight. They may also help prevent some 

health problems.

Start taking steps now to move more and eat 

better—for yourself and your family!

Visit WIN’s 

website to 

view all WIN 

publications at 

http://www.win.

niddk.nih.gov.

Practice staying 

physically active 

as a family.
2 | Better Health and You: Tips for Adults

HEALTHY WEIGHT

More than two-thirds of American adults are 

considered overweight or obese. Excess weight 

may lead to heart disease and diabetes. Creating 

and following plans for healthy eating and physical 

activity may help you improve your health.

What is a healthy weight?

Body mass index (BMI) is one way to tell whether 

you are at a healthy weight, overweight, or obese. 

It measures your weight in relation to your height. 

A BMI of 18.5 to 24.9 is in the healthy range. A 

person with a BMI of 25 to 29.9 is considered 

overweight, and someone with a BMI of 30 or 

greater is considered obese.

Go to the tear-off tip sheet at the back of this 

booklet to find a BMI table you can use to find 

your BMI score. You may also check the Resources 

section at the end of this booklet for a link to an 

online tool for measuring BMI.

Another way to find out if you are at risk for health 

problems caused by overweight and obesity is to 

measure your waist. If you are a woman and your 

waist is more than 35 inches, or if you are a man 

and your waist is more than 40 inches, your risk of 

disease may be higher.

Body mass 

index (BMI) 

measures 

your weight 

in relation to 

your height.

LEARN MORE
Healthy Weight | 3

What are the health risks of being 

overweight or obese?

Extra weight may increase your risk for

 type 2 diabetes

 heart disease and stroke

 high blood cholesterol

 high blood pressure

 kidney disease

 non-alcoholic fatty liver disease (a fat buildup in 

the livers of people who drink little or no alcohol)

 problems with pregnancy (see box)

 certain cancers 

Excess weight 

may increase 

your risk for 

heart disease 

and diabetes.

HEALTH RISKS OF BEING OVERWEIGHT 

OR OBESE DURING PREGNANCY

Extra weight can cause these health problems with 

pregnancy:

•	gestational diabetes (high blood sugar during pregnancy)

•	high blood pressure

•	increased risk for cesarean section (C-section) 

Talk to your health care provider if you have concerns. You 

may also want to see the WIN brochure Fit for Two: Tips 

for Pregnancy available at http://www.win.niddk.nih.gov.
4 | Better Health and You: Tips for Adults

Why do people become overweight?

Over time, if you eat and drink more calories than 

your body uses or “burns off,” your body may store 

the extra energy, leading to weight gain. Many 

factors may play a part in weight gain.

The World around You

Communities, homes, and workplaces can all affect 

people’s health decisions. Foods high in fat, added 

sugar, and calories are easy to find. They also often 

cost less than healthier choices like fruits and 

vegetables. Also, many people lack access to safe 

places where they can be physically active. On top 

of that, many tools and devices, like remote controls 

and drive-in banks, make it easy to be inactive.

Families 

Overweight and obesity tend to run in families. 

Research shows that genes can play a role in obesity. 

Families also share eating habits that can affect 

how, when, and what we eat. 

Check out 

your local 

farmers market 

for deals on 

fruits and 

vegetables.
Healthy Weight | 5

Medicine

Some medicines, such as steroids (drugs used to 

reduce swelling) and some drugs for depression 

and other psychiatric disorders, may lead to 

weight gain. Ask your health care provider or 

pharmacist about the side effects of any medicines 

you are taking.

Ask your health 

care provider 

or pharmacist 

about the side 

effects of any 

medicines you 

are taking.

Emotions 

Many people eat when they are bored, sad, angry, 

or stressed, even when they are not hungry.

Although you may not be able to control all the 

factors that lead to overweight, making small 

changes to your eating and physical activity habits 

may improve your health.
6 | Better Health and You: Tips for Adults

HEALTHY EATING

Paying attention to what, when, how often, and 

how much you eat can be the first step to helping 

you eat better.

What kinds of foods should I eat?

Every 5 years the Government releases dietary 

guidelines that recommend what kinds of food to eat 

and to limit so you can have a healthy eating plan.

Eat more of these nutrient-rich foods

Nutrients—like vitamins, minerals, and dietary 

fiber—nourish our bodies by giving them what 

they need to be healthy. The guidelines advise 

adults to eat the following foods because they 

are rich in nutrients:

 fruits and vegetables 

 whole grains, like oatmeal, whole-wheat bread, 

and brown rice

 seafood, lean meats, poultry, and eggs

Eat more 

nutrient-rich 

foods like the 

ones pictured 

here.
Healthy Eating | 7

 fat-free or low-fat milk and cheese, or substitutes 

(like soy or rice milk) that are high in vitamin D 

and calcium

 beans, nuts, and seeds

Eat less of these foods

Some foods have many calories but few of the 

vitamins, minerals, or fiber your body needs. Added 

sugars, solid fats, and refined grains pack a lot of 

calories into food but do not add nutrients. The 

Government’s dietary guidelines recommend that 

you limit foods such as these:

 sugar-sweetened drinks and desserts 

 foods with butter, shortening, or other fats that 

are solid at room temperature

 white bread, rice, and pasta that are made from 

refined grains

How can I follow a healthy eating plan?

These tips may help you stay on track with your 

plan to eat better:

 Have low-fat, low-sugar snacks on hand. 

Whether you are at home, at work, or on the 

go, healthy snacks may help to combat hunger 

and prevent overeating.

 Select a mix of colorful vegetables each day.

Choose dark leafy greens, such as spinach, 

kale, collards, and mustard greens, and reds 

and oranges such as carrots, sweet potatoes, 

red peppers, and tomatoes.

EASY SNACK IDEAS

•	low-fat or fatfree yogurt 

•	fresh, canned, 

or dried fruit

•	 sliced vegetables 

or baby carrots
8 | Better Health and You: Tips for Adults

 Eat breakfast every day. People who eat 

breakfast are less likely to overeat later in the 

day. 

 Choose whole grains more often. Try wholegrain breads and pastas, oatmeal, brown rice, 

or bulgur.

 Choose fresh fruit more often than fruit juice.

Fruit juice has little or no fiber, the calories may 

be high, and many juices have added sugar. 

 Use fats and oils sparingly. Olive, canola, and 

peanut oils; avocados; nuts and seeds; olives; 

and fish provide heart-healthy fat as well as 

vitamins and minerals. 

 Limit foods and beverages that are high in sugar.

•	oatmeal with low-fat or 

fat-free milk or a soy-based 

drink, topped with walnuts 

and fresh or dried fruit

•	 a slice of whole-wheat toast 

with a thin piece of low-fat 

cheese

•	fruit smoothie made with 

frozen fruit and low-fat 

yogurt 

•	high-fiber, low-sugar cereal 

with a soy-based beverage 

or fat-free milk

QUICK BREAKFAST IDEAS
Healthy Eating | 9

How much should I eat?

How much you should eat depends on your genes, 

sex, age, and how active you are. In general, men 

need more calories than women do, and younger 

adults need more calories than adults in midlife and 

older. At all ages, adults who are more physically 

active need to eat more calories than those who 

are less active. 

What if I need to lose weight?

What defines a healthy weight varies from person 

to person. Ask your health care provider about 

what a healthy weight is for you. 

If you are overweight or are experiencing health 

problems linked to overweight or obesity, ask 

your health care provider if a modest weight loss 

would be helpful. A weight loss of 5 to 7 percent 

of your body weight over 6 months or longer has 

been shown to improve health. 

Use a food diary to track what you eat

To keep a food diary, write down all the food 

you eat in a day. Also write down the time you 

eat and your feelings at the time. Writing down 

your feelings may help you identify your eating 

triggers. For example, you may notice that you 

sometimes overeat when you are in a big group, 

simply because everyone around you is eating. 

The next time you are eating with a big group, be 

mindful of that trigger and try to limit how much 

you eat.

What defines 

a healthy 

weight varies 

from person to 

person. 
10 | Better Health and You: Tips for Adults

IDEAS TO SUPPORT YOUR

 WEIGHT-LOSS EFFORTS

 EATING

•	Keep a food diary. To get 

started, see the sample food 

diary on page 11. 

•	Make a shopping list and stick 

to it. Don’t shop when you’re 

hungry.

•	Don’t keep many foods high in 

fat or sugar in your home.

•	Dish up smaller servings. 

At restaurants, eat only half 

your meal and take the rest 

home. 

•	Eat at the table. Turn off the TV so you don’t overeat.

BEHAVIOR

•	Be realistic about weight-loss 

goals. Aim for a slow, modest 

weight loss.

•	Seek support from family and 

friends.

•	Expect setbacks and forgive 

yourself if you regain a few 

pounds.

•	Add moderately intense or vigorous physical activity to 

your weight-loss plan. This kind of activity increases your 

heart rate and makes you break a sweat. Examples are 

brisk walking, swimming, and dancing.
Healthy Eating | 11

 SAMPLE FOOD DIARY

TIME FOOD FEELINGS HOW I CAN 

IMPROVE

8 a.m. Coffee with 

sugar and 

cream, oatmeal 

with lowfat milk and 

banana

Hungry. Ate my 

usual breakfast.

11 a.m. Low-fat yogurt Stomach 

starting to 

rumble.

Adding fresh 

fruit or whole 

grains will help 

keep me from 

overeating 

later.

12:30 p.m. Roast beef 

and cheese 

sandwich on 

whole-wheat 

bread, potato 

chips, can of 

soda

Probably ate 

more than I 

was hungry for 

because of the 

“lunch deal” 

the deli offered 

me.

If I pack my 

lunch, I won’t 

be tempted in 

the lunch line.

2:30 p.m. 1/2 chocolate 

bar from 

coworker, 

large coffee 

with sugar and 

cream

Feeling bored, 

not truly 

hungry.

A snack like 

veggie slices 

with salsa is 

more nutritious.

7:30 p.m. Caesar salad, 

dinner roll, 

ravioli (didn’t 

finish the 

whole serving), 

1/2 slice of 

chocolate cake

Out to dinner 

with friends, so 

we all ate big 

portions! We 

split dessert, 

which made me 

feel healthy.

Next time, I’ll 

have a salad 

with low-fat 

dressing. 

Sweet, fresh 

fruit is good as 

a light dessert.

10:30 p.m. Decaf herbal 

tea

Had trouble 

falling asleep.
12 | Better Health and You: Tips for Adults

LEARN MORE

PHYSICAL ACTIVITY

How much physical activity do I need?

According to the Government’s physical activity 

guidelines, healthy adults should regularly do 

aerobic and strengthening activities. See the 

Resources section at the end of this brochure for 

more information on how to find these guidelines.

Aerobic Activity

Aerobic activity uses your large muscle groups 

(chest, legs, and back) to increase your heart rate. 

This activity may cause you to breathe harder. You 

should be able to speak several words in a row 

while doing aerobic exercises, but you should not 

be able to have a long chat. 

Aim for at least 150 minutes (2 1/2 hours) each week.

Aim for at least 

150 minutes of 

aerobic activity 

each week.

BENEFITS OF AEROBIC ACTIVITY

Regular aerobic activity may help you... 

•	Control weight. Aerobic activity burns calories, which may 

help you manage your weight.

•	Prevent heart disease and stroke. Regular aerobic activity 

can strengthen your heart muscle and lower your blood 

pressure. It may also help lower “bad” cholesterol and 

raise “good” cholesterol.

•	Maintain strong bones. Weight-bearing aerobic activities 

that involve lifting or pushing your own body weight, such 

as walking, jogging, or dancing, help to maintain strong 

bones.
Physical Activity | 13

Choose aerobic 

activities that 

are fun. People 

are more likely 

to be active if 

they like what 

they are doing. 

Studies suggest that being fit at midlife may help 

prevent heart disease and stroke as you get older. 

To get more health benefits or to lose weight, you 

may need to do more activity. Aim for 300 minutes 

(5 hours) a week of moderate activity like walking 

at a pace of about 4 miles an hour. 

Choose aerobic activities that are fun. People are 

more likely to be active if they like what they are 

doing. Getting support from a friend or a family 

member may also help. Try one of these activities 

or others you enjoy:

 brisk walking or jogging

 bicycling (with a helmet)

 swimming

 playing basketball or soccer
14 | Better Health and You: Tips for Adults

Activity to Strengthen Muscles

These activities make you push or pull against 

something, such as gravity, weights, or exercise 

bands. 

Aim for at least 2 days a week.

Strengthening exercises should focus on working 

the major muscle groups of the body, such as the 

chest, back, abdominals, legs, and arms. Allow at 

least 1 day of rest for your muscles to recover and 

rebuild before working the same muscle groups. 

Try these options:

 Lift weights.

 Use canned food or books as weights.

 Do push-ups or pull-ups.

 Work with resistance bands (large rubber bands).

 Do heavy gardening (digging, lifting, carrying).

Strengthen 

muscles by 

doing heavy 

gardening.
Physical Activity | 15

BENEFITS OF ACTIVITY TO 

STRENGTHEN MUSCLES

Doing regular activities to strengthen your muscles may 

help you...

•	Use more calories. Not only do strengthening exercises 

burn calories, but having more muscle means you will 

burn slightly more calories throughout the day—even 

when you are sitting still.

•	Reduce injury. Stronger muscles improve balance and 

support your joints, lowering the risk of injury.

•	Maintain strong bones. Doing strengthening exercises 

regularly helps build bone and may prevent bone loss as 

you age. 

Stronger muscles 

improve balance 

and support your 

joints, lowering 

the risk of injury.
16 | Better Health and You: Tips for Adults

How do I get started?

You don’t have to be an athlete to benefit from 

regular physical activity. Even modest amounts of 

physical activity can improve your health. 

If you have been inactive for a while, you may 

want to start with easier activities, such as walking 

at a gentle pace. This lets you build up to more 

intense activity without getting hurt. 

Start with small, specific goals, like walking briskly 

10 minutes a day, 3 days a week, and build up 

slowly from there. Keep an activity log to track 

your progress. You can refer to the sample activity 

log on page 17. As you become more fit, slowly 

increase your pace, the length of time you are 

active, and how often you are active. 

Start with 

easier activities, 

such as walking 

at a gentle pace.
Physical Activity | 17

SAMPLE ACTIVITY LOG

DATE ACTIVITY TOTAL TIME HOW I FELT

Mon., Mar. 1 Walking

Free weights at 

home

2 x 15 minutes 

20 minutes

I kept a good 

pace.

Tues., Mar. 2 Walking

Stretching

30 minutes

15 minutes

Stretching felt 

great.

Wed., Mar. 3 Extra walking 

at work—used 

the stairs 3 

times

Yoga video at 

home

About 20 

minutes total

20-minute 

video

I was busy, so 

I just tried to 

move more all 

day.

Yoga helped 

me relax.

Thurs., Mar. 4 Walking 15 minutes at 

lunch and 15 

minutes after 

work

Walking with 

my coworker 

was fun and 

relaxing.

Fri., Mar. 5 Walking

Free weights at 

home

30 minutes at 

lunch

20 minutes 

My coworker 

and I picked up 

the pace today!

Sat., Mar. 6 Water aerobics 

class

Stretching

45 minute class

15 minutes

This class is fun 

but exhausting. 

Sun., Mar. 7 Gardening 60 minutes A surprisingly 

good workout. 
18 | Better Health and You: Tips for Adults

Try these activities to add more movement to your 

daily life:

 Choose parking spots that are farther away from 

where you are going and walk the last few blocks. 

(Make sure the places you park and walk are 

well lit.)

 Walk around the inside of a mall in bad weather.

 Rake the leaves, wash the car, or do brisk 

housecleaning.

Try activities 

such as raking 

leaves to add

more movement 

to your daily 

life.

 Visit museums or the zoo. Many of these places 

are free. You and your family can walk for hours 

and not realize it.

 Take a break from sitting at the computer or TV. 

Go for a short walk or stretch.

 If your time is limited, do 10 minutes of exercise 

at a time. Spread these bursts of activity out 

throughout the day. Every little bit counts!
Being Good to Yourself | 19

Healthy eating 

and regular 

physical activity 

may help offset 

the effects of 

stress.

BEING GOOD TO YOURSELF

Many people feel stress in their daily lives. Stress 

can cause you to overeat, feel tired, and not want 

to do anything. Healthy eating and regular physical 

activity may help offset the effects of stress. 

Try some of these other ideas to help relieve stress 

and stay on track with improving your health:

 Get plenty of sleep.

 Practice deep breathing while relaxing your 

muscles one at a time.

 Take a break and go for a walk.

 Add short stretch breaks to your day.

 Try a new hobby or any activity that sparks your 

interest.

 Surround yourself with people whose company 

you enjoy.

A balanced eating plan, regular physical activity, 

and stress relief may help you stay healthy for life.

Surround 

yourself with 

people whose 

company you 

enjoy.
20 | Better Health and You: Tips for Adults

RESOURCES

Additional Reading from the Weightcontrol Information Network

The following publications are available online at 

http://www.win.niddk.nih.gov/publications and 

also by calling WIN toll-free at 1–877–946–4627.

Active at Any Size explains the benefits of regular 

physical activity and describes activities that people 

who are overweight or obese can enjoy safely. 

Just Enough for You: About Food Portions

explains the difference between a portion and a 

serving and offers tips to help readers eat healthy 

portions. 

The World Around You provides tips on how to 

use the world around you, no matter who you are 

or where you live, to stay healthy and fit. 

Additional Resources 

2008 Physical Activity Guidelines for Americans

U.S. Department of Health and Human Services (HHS)

http://www.health.gov/paguidelines

Academy of Nutrition and Dietetics

http://www.eatright.org

Aim for a Healthy Weight

National Heart, Lung, and Blood Institute (NHLBI)

http://www.nhlbi.nih.gov/health/public/heart/

obesity/lose_wt
Resources | 21

Diabetes Prevention and Control Publications

National Diabetes Education Program

http://www.yourdiabetesinfo.org

Dietary Guidelines for Americans, 2010

HHS and U.S. Department of Agriculture (USDA)

http://www.health.gov/dietaryguidelines

Food and Nutrition Information Center

USDA 

http://www.nal.usda.gov/fnic

MyPlate

USDA

http://www.choosemyplate.gov

National Diabetes Education Program

http://www.yourdiabetesinfo.org

National Kidney Disease Education Program

http://nkdep.nih.gov/

Online Body Mass Index Calculator

NHLBI

http://www.nhlbi.nih.gov/guidelines/obesity/BMI/

bmicalc.htm

The President’s Council on Fitness, Sports and 

Nutrition

http://www.fitness.gov

USDA Website on Nutrition

http://www.nutrition.gov

Inclusion of resources is for information only and does 

not imply endorsement by NIDDK or WIN.
22 | Better Health and You: Tips for Adults

Why should I participate in clinical trials? 

Clinical trials are research studies involving people. Clinical trials look 

at safe and effective new ways to prevent, detect, or treat disease. 

Researchers also use clinical trials to look at other aspects of care, 

such as improving the quality of life for people with chronic illnesses. 

To learn more about clinical trials, why they matter, and how to 

participate, visit the NIH Clinical Research Trials and You website at 

http://www.nih.gov/health/clinicaltrials. For information about current 

studies, visit http://www.ClinicalTrials.gov.

Weight-control Information Network

1 WIN Way

Bethesda, MD 20892–3665

Phone: 202–828–1025

Toll-free number: 1–877–946–4627

Fax: 202–828–1028

Email: win@info.niddk.nih.gov

Internet: http://www.win.niddk.nih.gov

Like WIN on Facebook:

http://www.facebook.com/win.niddk.nih.gov

The Weight-control Information Network (WIN) is a national 

information service of the National Institute 

of Diabetes and Digestive and Kidney Diseases (NIDDK), part 

of the National Institutes of Health (NIH). WIN provides the 

general public, health professionals, and the media with 

science-based, up-to-date, culturally relevant materials and 

tips. Topics include healthy eating, barriers to physical activity, 

portion control, and eating and physical activity myths.

This publication was produced by WIN and reviewed by 

NIDDK scientists. 

This publication is not copyrighted. WIN encourages you to 

duplicate and distribute as many copies as desired.

This publication is also available at 

http://www.win.niddk.nih.gov.

Photos on pages 14, 15 and 18 courtesy of Centers for Disease Control and 

Prevention/Amanda Mills.
LIFESPAN TIP SHEET FOR ADULTS

 Eat breakfast every day. People who 

eat breakfast are less likely to overeat 

later in the day. 

 Choose whole grains more often. 

Try whole-wheat breads and pastas, 

oatmeal, or brown rice.

 Select a mix of colorful vegetables 

each day. Vegetables of different colors 

provide different nutrients. Try collards, 

kale, spinach, squash, sweet potatoes, 

and tomatoes.

 Have low-fat, low-sugar snacks on 

hand at home, at work, or on the go to 

combat hunger and prevent overeating.

 At restaurants, eat only half your meal 

and take the rest home. 

 Visit museums, the zoo, or an aquarium. 

You and your family can walk for hours 

and not realize it. 

 Take a walk after dinner instead of 

watching TV.

 Get plenty of sleep. 

LEARN MORE

Find more tips on healthy 

eating and physical activity 

for adults within Better Health 

and You available at http://

win.niddk.nih.gov/publications/

better_health.htm.
Instructions: Find your height (in inches) in the left-hand column and move across the row to find the weight closest to yours. If you are in the overweight 

or obese range on the chart, you may be at risk for certain health problems.

BODY MASS INDEX TABLE

Normal Overweight Obese

BMI 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39

Height (in) Body Weight (lbs)

58 91 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167 172 177 181 186

59 94 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173 178 183 188 193

60 97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179 184 189 194 199

61 100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185 190 195 201 206

62 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191 196 202 207 213

63 107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197 203 208 214 220

64 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204 209 215 221 227

65 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210 216 222 228 234

66 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216 223 229 235 241

67 121 127 134 140 146 153 159 166 172 178 185 191 198 204 211 217 223 230 236 242 249

68 125 131 138 144 151 158 164 171 177 184 190 197 203 210 216 223 230 236 243 249 256

69 128 135 142 149 155 162 169 176 182 189 196 203 209 216 223 230 236 243 250 257 263

70 132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 236 243 250 257 264 271

71 136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250 257 265 272 279

72 140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 258 265 272 279 287

73 144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265 272 280 288 295

74 148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272 280 287 295 303

75 152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279 287 295 303 311

76 156 164 172 180 189 197 205 213 221 230 238 246 254 263 271 279 287 295 304 312 320

Source: Adapted from Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults. The Evidence Report. NIH Publication No. 98–4083: National Heart, Lung, and Blood Institute, 1998. 
The Lifespan Series includes the following publications:

 Fit for Two: Tips for Pregnancy

 Helping Your Child: Tips for Parents

 Better Health and You: Tips for Adults

 Young at Heart: Tips for Older Adults

Spanish-language publications in the Lifespan Series include 

the following:

 Consejos para la futura mamá

 Cómo ayudar a su hijo 

 Cómo mejorar su salud: consejos para adultos

 Sugerencias para personas mayores

NIH Publication No. 08–4992 • June 2004 • Updated August 2012

For more information from WIN, visit http://www.win.niddk.nih.gov

NIH...Turning Discovery Into Health®