Energize Yourself 2004

8/9/2019 Energize Yourself 2004

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Energize Yourself

and your family!


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Didyouknow?

Being healthy and active can help give you the energyto keep up with the demands o your busy lie, take better

care o yoursel, and be there or the people who depend on you.

I you are overweight and inactive, you are more likely to get:

type 2 diabetes (high blood sugar)

heart disease

high blood pressure

stroke

certain orms o cancer

You may improve your health i youMove More and Eat Better!This booklet gives you tips on how to get moving

and eat well even when your lie is busy.


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...and your family

I dont have time for

physical activity.

You can sneak it into your day, a ew min-

utes at a time. Get started by making these

small changes in your daily routine:

Get o the bus or subway one stop

early and walk the rest o the way

(be sure the area is sae).

Take the stairs instead o the elevator

(be sure the stairs are well lit).

You do not have to do your entire

workout in one block o time. Break

it up taking three 10-minute walks

during your day may be easier than

taking one 30-minute walk.

Walk and talk with a riend at lunch.

Put more energy into housework and yard work.

Make regular appointments or your workouts and keep

them as you would a hair or nail appointment.

Be active while doing

other things. For

example, lit weights or

march in place while

watching TV. Try

walking around your

home while talking onthe cordless telephone.

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...and your family

Physical activity is a chore.

It can be un! Try to:

Do things you enjoy, like walking, dancing, swimming,

or playing sports.

Walk or take an exercise class with a riend or a group.

This way, you can cheer each other on, have company,

and eel saer when you are outdoors.

Be active with your kidsride bikes, jump doubledutch,toss a sotball, play tag, or do jumping jacks. Physical

activity is good or them too.

Use your daily workouts as time-outs just or yoursel.

Tips on EatingBetter

It may be hard to eat healthy iyou do not have time to cook or

your kids want ast ood. Try these

tips to eat better, save time, andstretch your ood budget.

Help Your FamilyEat Well

Here are some ways that you and

your amily can eat better:

Eat breakast every day. Try a

whole-grain cereal like raisin

bran with at-ree or low-at


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Energize yourself...

milk, or whole-wheat toast spread with jam. Enjoy some

ruit with your breakast too.

Teach kids that healthy oods taste good. Make macaroniand cheese with at-ree milk and low-at cheese. Try a

peanut butter (spread thin) and jam or preserves sandwich

instead o a burger and ries.

Choose at-ree or low-at milk, yogurt, and cheese

instead o ull-at dairy products.

Choose whole-grain oods like whole-wheat bread,

oatmeal, brown rice, or whole-wheat pasta more oten

than refned-grain oods, like white bread, white rice,

and white pasta.

Snack on ruits and

vegetables. Keep a

bowl o ruit on thetable, bags o mini

carrots in the

rerigerator, and

boxes o raisins in the

cupboard.

Do not keep a lot osweets like cookies,

candy, or soda in the

house. Too many

sweets can crowd out

healthier oods.

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...and your family

Save Time and Money When You Cook

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

money to eat well.

Buy oods that are easy

to prepare, like pasta and

tomato sauce, rice and

beans, or canned tuna

packed in water.

Plan ahead and cook

enough ood to have

letovers. Casseroles,

meat loa, and whole

cooked chicken can

eed your amily or

several days. (Besure to reeze or

rerigerate letovers

right away to keep

them sae to eat.)

Buy rozen or canned

vegetables (no salt added)

and canned ruit packed

in juice. They are just as

good or you as resh pro-

duce and will not go bad.

Buy resh ruits

and vegetables that

are in season. Buy only

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

TIPKeepafooddiary.Writingdownwhatyoueat,whenyoueat,andhowyoufeelwhenyoueatcan

helpyouunderstandyoureatinghabits.Youmaybeabletoseewaystomakeyoureatinghabitshealthier.Youcanalsouseyourdiarytoplanweeklymenus,makeshoppinglists,andkeeptrackofrecipesyouwouldliketotry.Formoreinformationaboutkeepingtrackoffoodportions,readWINsbrochureJustEnoughforYou:AboutFoodPortions.


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Try canned beans like kidney, butter, pinto, or black beans.

They are loaded with protein, cost less than meat, and

make quick and easy additions to your meals.

I your local store does not have the oods you want, or the

prices are too high, go to another store or your local armers

market. Share a ride or the cost o a taxi with riends.

Involve your riends by having days o cooking and sharing

healthy meals together. Cut costs by buying the ingredients

together.

Reading Food Labels

Food labels may help you make healthy ood choices.* Butthey can be conusing. Here are some quick tips or reading oodlabels:

Check Serving Size and Calories: All theinormation on a ood label is based on the serving size.

Be careulone serving may be much smaller than you think.

I you double the servings you eat, you double the

calories and nutrients,

including the percent DailyValues (DVs).

Percent DV: This tellsyou i a ood is high or low

in nutrients. Foods that have

more than 20-percent DV

o a nutrient are high. Foodsthat have 5-percent DV or

less are low.

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* For more inormation on reading nutrition labels, visit http://www.cfsan.fda.gov.


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...and your family

Saturated Fat:Saturated at is not healthy

or your heart. Comparelabels on similar oods and

try to choose oods that

have a 5-percent DV or less

or saturated at. Most o

the ats you eat should be

polyunsaturated and

monounsaturated. Keeptotal at intake between

20 percent to 35 percent

o calories.

Trans Fat: Trans at is nothealthy or your heart. When

reading ood labels, add

together the grams otransat and saturated at, and

choose oods with the

lowest combined amount.

Cholesterol: Too much cholesterol is not healthy or your heart.Keep your intake o saturated at, trans at, and cholesterol as low

as possible.

Sodium (Salt): Salt contains sodium. Research shows thateating less than 2,300 milligrams o sodium about (1 teaspoon

o salt) per day may reduce the risk o high blood pressure.

Fiber: Choose oods that are rich in fber, such as whole grains,ruits, and vegetables.

Sugar: Try to choose oods with little or no added sugar (likelow-sugar cereals).


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0

Calcium: Choose oods that are high in calcium. Foods thatare high in calcium have at least 20-percent DV.

For inormation about the 2005 Dietary Guidelines for Americans,

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

Eating on the Go

In real lie, you cannot always cook your meals or eat at thetable. Here are some ways to make healthy choices when youare on the go:

Choose a salad or a grilled chicken sandwich (not ried)

instead o a burger at ast ood restaurants.

I you really want a burger, make it a small

one without sauce. Skip the ries or share themwith a riend.

Take healthy snacks with you to work. Try graham crackers,

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

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

Balance your meals throughout the day. I you have a high-

at or high-calorie

breakast or lunch,

make sure you eat

a low-at dinner. I

you know you will

be having a higher

at dinner, make

lower at choices

earlier in the day.

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...and your family

Keeping Track of Serving Sizes

Many people think that bigger is better. We are so usedto value-sized portions in restaurants that it is easy to eat more than

our bodies need. Eating smaller portions will help you cut down on

calories and at (and might save you money too). Here is a 1,600-

calorie per day sample menu with sensible servings:*

* Adapted rom National Heart, Lung, and Blood Institute (NHLBI) sample menus.

Breakast1/2cupcookedoatmeal1Englishmufnwith1tablespoonlo

w-atcreamcheese1cuplow-atorat-reemilk3/4cuporangejuice

Lunchin(alittle

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2ouncesbahanadeckofcard

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TIP

Use margarine instead of

butter. Choose a soft

margarine that has no more

than 2 grams of saturated fat

per tablespoon and that lists

liquid vegetable oil as the

frst ingredient on the

ingredient list.

(American Heart Association)

You can do it!

Set goals. Move at your own pace. Celebrate your successes.Allow or setbacks. Let your amily and riends help you. And keep

tryingyou can do it!


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...and your family

Cookbooks

Heart-Healthy Home Cooking African American Style

National Institutes o Health (NIH) Publication No. 973792,

1997. This pamphlet tells how to prepare your avorite Arican-American dishes in ways that will help protect you and your

amily rom heart disease and stroke, and includes 20 tested

recipes. Available rom NHLBI or $3; call (301) 5928573 or

(240) 6293255 (TTY).

Down Home Healthy Cookin

National Cancer Institute (NCI), reprinted 2000. This pamphleteatures 12 recipes or traditional Arican-American oods

modifed to be low in at and high in fberbut still tasty.

Available ree rom NCI; call 18004CANCER or 1800

3328615 (TTY).


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Additional WIN PublicationsThe ollowing WIN publications oer more inormation on

weight-loss programs, healthy eating, and physical activity.

Celebrate the Beauty of Youth is a tip sheet on moving more and

eating healthy. September 2008.

WalkingA Step in the Right Direction is a brochure on the ben-

efts o walking that includes suggestions on how you can saely

start your own walking program. March 2007.

Just Enough for You: About Food Portions is a brochure that shows

you how to use serving sizes to help you eat just enough or you.

August 2006.


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...and your family

Additional Resources

National Diabetes Education Program (NDEP)Publications rom NDEP provide inormation about diabetes and

obesity prevention and control. NDEPs publications catalog also

oers resources specifcally or Arican Americans.

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

Phone: (301) 4963583

MyPyramid

This interactive website rom the U.S. Department o Agriculture

has detailed inormation about healthy eating and physical activ-

ity. The site allows you to create a personalized eating and activity

plan. Inormation and tips are provided or both adults and chil-

dren.Internet: http://www.mypyramid.gov

Phone: 18887Pyramid; 18887797264

* Participants in clinical tria ls can play a more active role in their own health care, gain

access to new research treatments beore they are widely available, and help others by

contributing to medical research.


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Weight-controlInformationNetwork

1 WIN Way

Bethesda, MD 208923665

Phone: (202) 8281025

Fax: (202) 8281028

Toll-ree number: 18779464627

Email: [email protected]

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

The Weight-control Inormation Network (WIN) is a service o

the National Institute o Diabetes and Digestive and Kidney

Diseases (NIDDK) o the National Institutes o Health, which is

the Federal Governments lead agency responsible or biomedical

research on nutrition and obesity. Authorized by Congress

(Public Law 10343), WIN provides the general public, healthproessionals, the media, and Congress with up-to-date,

science-based health inormation on weight control, obesity,

physical activity, and related nutritional issues.

Publications produced by WIN are reviewed by both NIDDK

scientists and outside experts. This publication was also reviewed

by Steven Blair, P.E.D., Proessor, Department o ExerciseScience, Arnold School o Public Health, University o South

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

County Health Department, Florida Department o Health.

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

to duplicate and distribute as many copies as desired.

NIH Publication No. 084926September 2008


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Energize Yourself 2004

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Transcript of Energize Yourself 2004