WIN Weight-control Information Network 

Healthy Eating & 

Physical Activity 

Across Your Lifespan

Better Health and You

❑ 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, brown rice, or bulgur. 

❑ Select a mix of colorful vegetables each day. Vegetables of 

different colors provide different nutrients. 

❑ Eat three meals every day instead of skipping meals 

or eating a snack instead of a meal.

❑ 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. 


WIN Weight-control Information Network 

Healthy Eating & 

Physical Activity 

Across Your Lifespan

Better Health and You

❑ 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, brown rice, or bulgur. 

❑ Select a mix of colorful vegetables each day. Vegetables of 

different colors provide different nutrients. 

❑ Eat three meals every day instead of skipping meals 

or eating a snack instead of a meal.

❑ 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. 
Better Health and You

Index

Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1

Healthy Eating

What is a healthy eating plan? . . . . . . . . . . . . . . . . . . . . . . . . . 2

Tips for Healthy Eating . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

Quick Breakfast Ideas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

Easy Snack Ideas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

Healthy Weight

What is a healthy weight? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

What are the health risks of being overweight? . . . . . . . . . . . . 7

Why do people become overweight? . . . . . . . . . . . . . . . . . . . . 8

If You Need to Lose Weight . . . . . . . . . . . . . . . . . . . . . . . . . . 10

Physical Activity

Getting Active . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

Are you ready to be even more active? . . . . . . . . . . . . . . . . . . 13

Be Good to Yourself . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

Tips for Adults . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

Additional Reading . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18

Additional Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

Better Health and You 1

Introduction

A balanced eating plan and regular physical activity are 

the building blocks of good health. Poor eating habits 

and physical inactivity may lead to overweight and related 

health problems. By eating right and being active, you 

may reach or maintain a healthy weight. You may also 

improve your physical health, mental well-being, and set 

an example for others.

Do it for yourself and your family!
2 Better Health and You

Healthy Eating

What is a healthy eating plan?

A healthy eating plan: 

•	 Emphasizes fruits, vegetables, whole grains,

and fat-free or low-fat milk and milk products.

•	 Includes lean meats, poultry, fish, beans,

eggs, and nuts.

•	 Is low in saturated fats, trans fats, cholesterol, 

salt (sodium), and added sugars.

For more specific information about food groups and

nutrition values, visit http://www.healthierus.gov/dietaryguidelines.

Tips for Healthy Eating

•	 Eat breakfast every day. People who eat breakfast are less 

likely to overeat later in the day. Breakfast also gives you 

energy and helps you get your day off to a healthy start.

•	 Choose whole grains more often. Try whole-wheat breads 

and pastas, oatmeal, brown rice, or bulgur.

•	 Select a mix of colorful vegetables each day. Vegetables 

of different colors provide different nutrients. 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.
Better Health and You 3

Healthy Eating

•	 Choose fresh, canned, or frozen fruit more often than

fruit juice. Fruit juice has little or no fiber, and the calories

may be high. Fresh, canned, or frozen fruit is often better

for you. If you eat canned fruit, opt for fruit packed in water 

rather than syrup.

•	 Use fats and oils sparingly. Olive, canola, and peanut oils, 

avocados, nuts and nut butters, olives, and fish provide

heart-healthy fat as well as vitamins and minerals.

•	 Eat sweets sparingly. Limit foods and beverages that are 

high in added sugars.

•	 Eat three meals every day. If you skip meals or replace 

a meal with a snack, you might overeat later on.

•	 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.
4 Better Health and You

Healthy Eating

Quick Breakfast Ideas

•	 low-fat yogurt sprinkled with

low-fat granola 

•	 oatmeal with low-fat or fat-free

milk, or soy-based beverage 

•	 a slice of whole-wheat toast with

a thin spread of peanut butter 

•	 fruit smoothie made with frozen

fruit, low-fat yogurt, and juice 

•	 high-fiber, low-sugar cereal with

soy-based beverage or low-fat 

milk
Better Health and You 5

Healthy Eating

Easy Snack Ideas

•	 low-fat or fat-free yogurt

•	 rice cakes

•	 fresh or canned fruits

•	 sliced vegetables or baby carrots

•	 dried fruit and nut mix (no more

than a small handful) 

•	 air-popped popcorn sprinkled with

garlic powder or other spices 

•	 high-fiber, low-sugar cereal
6 Better Health and You

Healthy Weight

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 BMI of 25 to 29.9 is 

overweight, and a BMI of 30 or greater is considered obese.

In the chart below, find your height in the left-hand column and move

across the row to find your weight. If you are in the overweight or obese

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

Sources

■ George Bray, M.D.,

 Pennington Biomedical

 Research Center. 

■ National Heart, Lung, 

 and Blood Institute’s 

Clinical Guidelines

on the Identification,

 Evaluation, and

 Treatment of

 Overweight and

 Obesity in Adults: 

 The Evidence Report.

BMI (Body Mass Index)

Weight in Pounds **

* Without Shoes **Without Clothes
Better Health and You 7

Healthy Weight

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 is higher.

What are the health risks 

of being overweight?

Extra weight may put you at higher risk for:

•	 type 2 diabetes (high blood sugar)

•	 high blood pressure

•	 coronary heart disease and stroke

•	 some types of cancer

•	 sleep apnea (when breathing stops for

short periods during sleep)

•	 osteoarthritis (wearing away of the joints)

•	 gallbladder disease

•	 irregular periods

•	 problems with pregnancy, such as

gestational diabetes (high blood sugar 

during pregnancy), high blood pressure, 

or increased risk for cesarean section 

(c-section) 
8 Better Health and You

Healthy Weight

Why do people become overweight?

Many factors may play a part in why people gain weight.

•	 Habits. Eating too many calories may become a habit. You may 

also develop a habit of doing sedentary activities like watching 

TV instead of being physically active. Over time, these habits can 

lead to weight gain.

•	 Genes. Overweight and obesity tend to run in families. Although 

families often share diet and physical activity habits that can play 

a role in obesity, their shared genes increase the chance that family members will be overweight.

•	 Illness. Some diseases may lead to weight gain or 

obesity. These include hypothyroidism, Cushing’s 

syndrome, and depression. Talk to your health 

care provider if you think you have a health problem that could be causing you to gain weight.

•	 Medicine. Some medicines may lead to weight 

gain. Ask your health care provider or pharmacist 

about the side effects of any medication you are 

taking.
Better Health and You 9

Healthy Weight

•	 The world around you. You can find food and messages about

food at home, at work, at shopping centers, on TV, and at 

family and social events. People may eat too many foods high 

in fat, sugar, and salt just because they are always there. On top 

of that, our modern world—with its remote controls, drive-in 

banks, and escalators—makes it easy to be physically inactive.

• 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, you can change your eating and physical activity 

habits. And by changing those habits, you may be able to improve 

your weight and your health.
10 Better Health and You

Healthy Weight

If You Need to Lose Weight

A weight loss of as little as 5 to 15 percent of your body weight over 

6 months or longer has been shown to improve health. For example, 

if you weigh 200 pounds, losing 5 percent of your body weight means 

losing 10 pounds. Losing 15 percent of your body weight means losing 30 pounds. A safe rate of weight loss is 1/2 to 2 pounds per week.

Try some of these ideas to support your weight-loss efforts:

•	 Keep a food diary. To get started, see the sample food diary on

page 11.

•	 Shop from a list and shop when you are not hungry.

•	 Store foods out of sight, or do not keep many high-fat, high-sugar

foods in your home.

•	 Dish up smaller servings. At restaurants, eat only half your meal

and take the rest home. See the Weight-control Information 

Network (WIN) brochure Just Enough for You: About Food 

Portions for more tips on controlling portion size.

•	 Eat at the table and turn off the TV.

•	 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 moderate-to-vigorous intensity physical activity to your

weight-loss plan. Doing regular physical activity may help you 

control your weight.
Better Health and You 11

Healthy Weight

Sample Food Diary

Time Food Feelings How I Can Improve

8:00 a.m. Coffee with sugar 

and cream, oatmeal 

with low-fat milk and 

banana

Hungry. Ate my usual 

breakfast.

11:00 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 wholewheat 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 refreshing dessert.

10:30 p.m. Decaf herbal tea Had trouble falling 

asleep.

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 find yourself in this situation, be mindful of that

eating trigger and try to limit your portion sizes.
Physical Activity

Getting Active

You do not have to be an athlete to benefit from regular physical

activity. Even modest amounts of physical activity can improve 

your health. Start with small, specific goals, such as walking

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 13.

Try these activities to add more movement to your daily life:

•	 Take the stairs instead of the elevator. Make sure the stairs

are well lit.

•	 Get off the bus one stop early if you are in an area safe

for walking.

•	 Park the car farther away from entrances to stores, movie

theaters, or your home.

•	 Take a short walk around the block with family, friends,

or coworkers.

•	 In bad weather, walk around a mall.

•	 Rake the leaves or wash the car.

•	 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.

12 Better Health and You
Better Health and You 13

Physical Activity

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 had more energy after I 

walked than I did before!

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. 

Are you ready to be even more active?

As you become more fit, slowly increase your pace, the length of

time you are active, and how often you are active. Before starting 

a vigorous physical activity program, check with your health care 

provider if you are a man over age 40 or a woman over age 50, 

or if you have chronic health problems.
Physical Activity

For a well-rounded workout plan, combine aerobic 

activity, muscle-strengthening exercises, and 

stretching. Do at least 30 minutes a day of moderateintensity physical activity on most or all days 

of the week. Add muscle-strengthening activities 

to your aerobic workout two to three times a week.

If you are trying to lose weight or maintain your 

weight loss, you may need to do more activity.

Aim for 60 to 90 minutes on most days.

To reduce the risk of injury, do a slow aerobic 

warm-up, then stretch before aerobic or strengthening 

activities. Follow your workout with a few more 

minutes of stretching. See WIN’s brochure Walking...

A Step in the Right Direction for stretching exercises.

Aerobic activity is any activity that speeds up your heart and breathing 

while moving your body at a moderate or vigorous pace. (See below for 

examples.) 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 hurting your body.

Regular aerobic activity may help:

•	 Control weight. Aerobic activity burns calories, which may help 

you manage your weight.

•	 Prevent coronary 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.

14 Better Health and You
Better Health and You 15

Physical Activity

•	 Improve your outlook. Aerobic exercise relieves tension and 

decreases stress. It may also help build your confidence and

improve your self-image.

Choose aerobic activities that are fun.

People are more likely to be active if they 

like what they are doing. It also helps to get 

support from a friend or a family member. Try 

one of these activities or others you enjoy:

•	 brisk walking or jogging

•	 bicycling

•	 swimming

•	 aerobic exercise classes

•	 dancing (square dancing, salsa,

African dance, swing)

•	 playing basketball or soccer

Strengthening activities include lifting weights, using resistance 

bands, and doing push-ups or sit-ups. Besides building stronger 

muscles, strengthening activities 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.
16 Better Health and You

Physical Activity

Strengthening exercises should focus on working the major muscle 

groups of the body, such as the chest, back, abdominals, legs, and 

arms. Do exercises for each muscle group two or three times a 

week. Allow at least 1 day of rest for your muscles to recover and 

rebuild before another strengthening workout. (It is safe to do aerobic activity every day.)

Lifestyle activities are the day-to-day activities that you do.

These activities can really add up and increase the number of 

calories you burn each day. They may also boost your energy and 

mood by getting your blood and muscles moving. Examples of 

lifestyle activities include:

•	 Taking the stairs instead of the elevator.

•	 Walking to your coworker’s office instead of using the phone

or email.

•	 Gardening and doing household chores.

•	 Walking inside the bank rather than using the drive-through window.

•	 Parking farther from store entrances and walking the extra distance.

•	 Taking short breaks at work to get up, stretch, and walk.

•	 Playing with your children, nieces and nephews, and pets.

Be 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. Regular physical 

activity can give you more energy. Try some of these other ideas 

to help relieve stress and stay on track with your fitness and

nutrition goals:

•	 Get plenty of sleep.

•	 Practice deep breathing while relaxing your muscles one at a time.
Better Health and You 17

Physical Activity

•	 Take a break and go for a walk.

•	 Take short stretch breaks throughout the day.

•	 Try taking a yoga or tai chi class to energize

yourself and reduce stress.

•	 Try a new hobby, like a pottery class 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 can help you stay healthy for life.

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 whole-wheat breads

and pastas, oatmeal, brown rice, or bulgur.

•	 Select a mix of colorful vegetables each day. Vegetables of

different colors provide different nutrients.

•	 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.
18 Better Health and You

Additional Reading From the National Institutes of 

Health and the Weight-control Information Network

Aim for a Healthy Weight

National Heart, Lung, and Blood Institute

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

lose_wt/

Diabetes Prevention and Control Publications

National Diabetes Education Program

Internet: http://www.ndep.nih.gov/diabetes/pubs/catalog.htm

Just Enough for You: About Food Portions

Phone: 1–877–946–4627

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

htm 

Tips to Help You Get Active

Phone: 1–877–946–4627

Internet: http://www.win.niddk.nih.gov/publications/tips.htm

Walking...A Step in the Right Direction

Phone: 1–877–946–4627

Internet: http://www.win.niddk.nih.gov/publications/walking.htm

Internet: http://www.win.niddk.nih.gov/publications/caminar.htm

Additional Reading From Other Organizations

2005 Dietary Guidelines for Americans

U.S. Department of Agriculture and U.S. Department 

 of Health and Human Services

Phone: 1–888–878–3256

Internet: http://www.healthierus.gov/dietaryguidelines

Exercise and Weight Control

The President’s Council on Physical Fitness and Sports

Internet: http://www.fitness.gov
Better Health and You 19

Additional Resources

American Dietetic Association

120 South Riverside Plaza, Suite 2000

Chicago, IL 60606–6995

Phone: 1–800–877–1600

Internet: http://www.eatright.org

National Heart, Lung, and Blood Institute

P.O. Box 30105

Bethesda, MD 20892–0105

Phone: 1–800–575–9355

Internet: http://www.nhlbi.nih.gov

National Diabetes Education Program

1 Diabetes Way

Bethesda, MD 20814–9692

Phone: 1–800–438–5383

Internet: http://www.ndep.nih.gov

The President’s Council on Physical Fitness and Sports

Department W

200 Independence Avenue, SW, Room 738–H

Washington, DC 20201–0004

Phone: (202) 690–9000

Internet: http://www.fitness.gov

Food and Nutrition Information Center

U.S. Department of Agriculture

Agricultural Research Service, National Agricultural Library 

10301 Baltimore Avenue, Room 105

Beltsville, MD 20705–2351

Phone: (301) 504–5719

Internet: http://www.nal.usda.gov/fnic
20 Better Health and You

Weight-control 

Information Network

1 WIN Way

Bethesda, MD 20892–3665

Phone: (202) 828–1025

FAX: (202) 828–1028

Toll-free number: 1–877–946–4627

Email: WIN@info.niddk.nih.gov

Internet: http://www.win.niddk.nih.gov
Better Health and You 21

The Weight-control Information Network (WIN) is a service of the 

National Institute of Diabetes and Digestive and Kidney Diseases 

(NIDDK) of the National Institutes of Health, which is the Federal 

Governement’s lead agency responsible for biomedical research 

on nutrition and obesity. Authorized by Congress (Public Law 

103–43), WIN provides the general public, health professionals, 

the media, and Congress with up-to-date, science-based health 

information on weight control, obesity, physical activity, and 

related nutritional issues.

Publications produced by WIN are reviewed by both NIDDK scientists and outside experts. This publication was also reviewed 

by Rena Wing, Ph.D., Professor of Psychiatry and Human Behavior, Brown University, and F. Xavier Pi-Sunyer, M.D., M.P.H., 

Director, Obesity Research Center, St. Luke’s Roosevelt Hospital 

Center.

This publication is not copyrighted. WIN encourages users of this 

brochure to duplicate and distribute as many copies as desired.

This publication is also available at http://www.win.niddk.nih.gov.

http://www.win.niddk.nih.gov.
22 Better Health and You

WIN Weight-control Information Network 

Healthy Eating & 

Physical Activity 

Across Your Lifespan

Better Health and You

❑ 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, brown rice, or bulgur. 

❑ Select a mix of colorful vegetables each day. Vegetables of 

different colors provide different nutrients. 

❑ Eat three meals every day instead of skipping meals 

or eating a snack instead of a meal.

❑ 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.