skip header and go to content

HRSA Logo My Bright Future: Physical Activity And Healthy Eating Guide for Adult Women My Bright Future: Physical Activity And Healthy Eating Guide for Adult Women
skip navigation and go to content
apple icon


apple icon

Getting Started

apple icon

Talking With My Health Care Provider

apple icon

My Health Care Visit

apple icon

Setting My Goals

apple icon

What I Should Know

apple icon

Hints for Reaching My Goals

apple icon

Getting More Information

printer friendly icon

Text-only Guide

PDF Icon

PDF Guide


Download the free Acrobat Reader

Illustration showing a woman exercising in her wheelchair

<<< BACK | NEXT >>>

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

<<< BACK        ^ TOP        NEXT >>>


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.
Omaha, Nebraska

Photo of Mary from Omaha, Nebraska

Department of Health and Human Services