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Want to feel better, look better, and
have more energy? Moving more and eating better is
the best place to start.
Sisters Together: Move More, Eat
Better is a program for Black women to help you
maintain a healthy weight by being active and
eating healthier foods. You can do it!
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Why
Move
More and
Eat Better?
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Being
physically active and making smart food choices is
good for your health. But that is not the only
reason to move more and eat better. You can:
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look good in hip, trendy clothes
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tone your body (without losing your
curves!)
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reduce stress, boredom, or the blues
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feel good about yourself.
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Tips on Moving More
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Physical activity can be
fun! Do things you enjoy like:
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dancing
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rollerblading
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fast walking
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playing sports
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bicycling
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swimming.
If you can, be physically
active with a friend or a group. That way, you can
cheer each other on, have company, and feel safer
when you are outdoors. Find a local school track
where you can walk or run, go for a stroll in a
local park, or join a recreation center near your
home or work.
Think you do not have time for
physical activity? It is easy to move more by
making these small changes to your daily
routine:
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Get off the bus or subway one stop early and
walk the rest of the way (be sure the area is
safe).
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Park your car farther away and walk to your
destination.
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Walk to each end of the mall when you go
shopping.
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Look Good
as You Get Fit
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If you avoid
physical activity because you do not want to ruin
your hairstyle, try:
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Tips
on Eating Better
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Eating right can
be hard when you do not feel like cooking or there
is a fast-food place on every corner. Here are
some simple things you can do to eat
better:
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Start every day with breakfast. Try a
low-fat whole-grain breakfast bar, nonfat or
low-fat yogurt, or whole-grain toast or bagel
spread with a little peanut butter, jam or
low-fat cream cheese.
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Eat more fruits and vegetables, and choose
whole grains like 100 percent whole wheat
bread, oatmeal, or brown rice instead of
refined grains like white bread and white
rice.
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Choose low-fat or nonfat milk instead of
whole milk or a milkshake.
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Order a plain hamburger (without sauce or
mayonnaise) or a grilled (not fried) chicken
sandwich. Skip the fries and try a salad with
fat-free or low-fat dressing instead.
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Go easy on mayonnaise, creamy sauces, and
added butter.
- Don't let sugary soda or other
sweets crowd out healthy foods and beverages.
TIP: Many food
labels say "low-fat," "reduced fat," or
"light." That does not always mean the food
is low in calories. Sometimes fat free or
low-fat muffins or desserts have even more
sugar than the full fat versions. Remember,
fat free does not mean calorie free and
calories do count!
Many people think
that bigger is better. We're so used to value-size
servings that it is easy to eat more than our
bodies need. Eating smaller portions will help you
cut down on calories and fat (and might save you
money too!).
Even take-out and
high-fat foods can be part of a balanced diet
— if you do not eat them every day and do not
eat too much of them. Here are sensible serving
sizes for some favorite foods:
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Out 'n
About
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You can hang out with your
friends and still make healthy food choices.
Try these tips when you are out 'n about:
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Order vegetable toppings on pizza instead of
salty high-fat meats like pepperoni or
sausage.
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Share popcorn (and skip the added butter) at
the movies instead of getting your own bag, or
order the smallest size — you will save
money too!
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Choose bottled water instead of sweetened
soda.
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Munch on pretzels, or vegetables at parties
instead of fried chips or fatty dips.
- If you drink wine, beer, or other alcohol,
limit yourself to one drink — alcohol has
lots of calories but little nutritional
value.
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You Can Do
It!
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Set doable
goals. Move at your own pace. Celebrate your
successes. Allow for setbacks. Let your family and
friends help you. And keep trying — you can
do it!
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Weight-control Information
Network
1 WIN Way
Bethesda, MD 20892-3665
Phone: (202) 828-1025
FAX: (202) 828-1028
Email: win@info.niddk.nih.gov
Toll-free number: 1-877-946-4627
The Weight-control Information Network (WIN) is a
service of the National Institute of Diabetes and
Digestive and Kidney Diseases of the National
Institutes of Health, which is the Federal
Government'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.WIN
answers inquiries, develops and distributes
publications, and works closely with professional
and patient organizations and Government agencies
to coordinate resources about weight control and
related issues.Publications produced by WIN are
reviewed by both NIDDK scientists and outside
experts.This publication is not copyrighted. WIN
encourages users of this brochure to duplicate and
distribute as many copies as desired.
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NIH Publication No.
04-4903
June 2004 |
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