Hints for Reaching My Goals

• Choose to move. Add more physical activity into your daily life.
• Set realistic and safe goals. Build up your strength, endurance, and fitness.
• Involve your friends and family in your physical activity choices.
• Choose a variety of foods from all food groups to eat balanced meals.
• Try to limit fats, oils, and sweets, as they can be high in calories.
• Share and enjoy mealtimes with friends and family.
• Be sure to start your day with breakfast and eat regular meals and snacks that fit into your daily schedule. Think about what, when, and how much you eat.
• Your body needs several key vitamins and minerals. Remember to eat:
  • Low-fat and fat-free foods from the milk group for calcium.
  • Lean meats; shellfish such as shrimp; ready-to-eat cereals with added iron; spinach; cooked dry beans, peas, and lentils; and enriched and whole grain breads for iron.
  • Fortified breakfast cereals; dark green, leafy vegetables; and citrus fruits for folic acid.
• Eat healthy and be physically active to improve your health and energy level today and later in life.

For more information on reaching your goals, ask your health care provider for copies of Bright Futures for Women’s Health and Wellness Reaching My Goal Tip Sheets or visit www.hrsa.gov/WomensHealth.

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My friend’s daughter passed away from diabetes complications. At the time, I weighed 365 pounds and knew that obesity can set off diabetes. Since this disease runs in my family, I knew I had to take control of my weight. I read a lot about how to eat healthy and I made changes. Instead of breading and frying chicken like I used to, I grill it or bake it now. I’ve not only lost 165 pounds, I’ve learned how to be healthy for many years to come.
Mary
Omaha, Nebraska