U.S. Department of Health and Human Services
Health Resources and
Services Administration
This booklet will help you learn about healthy eating and physical activity. With the help of your health care provider, it will also show you what areas might need some improvement and how to set and reach your goals. Heres what youll find inside:
Getting Started: Questions to answer on your own and talk about with your health care provider.
Health Care Provider: Ideas on how to start a conversation with your health care provider and examples of questions you can ask.
My Health Care Visit: Section for your health care provider to fill out during your visit.
Setting My Goals: Charts for setting goals with your health care provider (or on your own).
Reaching My Goals: Information and ideas to help you reach your goals.
For More Information: Other resources to help you meet your goals.
Wallet Card: Companion to this booklet.
This section asks questions about your current level of physical activity and healthy eating. Check the box that best answers each question and/or write your answer on the line.
When answering the next questions, think about the variety of foods you eat from each of the food groups from the time you wake up until the time you go to bed. Include all foods and beverages that you eat and drink at home, school, restaurants, and from vending machines.
"I know that getting at least 60 minutes of physical activity a day is
important for staying healthy but, with school and a part-time job, I
dont have a lot of time for it. My doctor told me that even small amounts
of physical activity throughout the day make a big difference, and she gave me
some ideas of things I can do. My favorite? Walking briskly through the mall
with my friends! Who knew exercising could be so fun?"
Brenda
Baltimore, MD
"By the time I get home from school, Im starving and cant
wait until dinner to eat! Last time I saw my doctor, she recommended some
healthy foods that make good after-school snacks. Now, I ask my mom to buy
raisins and apples for me to snack on. It keeps the hunger pangs away and my
energy up while Im doing my homework, too."
Shannette
Des
Moines, Iowa
Many health care providers will answer your questions about physical activity and healthy eating. Let them know that you have some questions at the start of your visit. Here are some examples of questions that you may want to ask.
In the space below, write questions you would like to ask your health care provider.
My own questions:
1.__________________________________________
2.__________________________________________
3.__________________________________________
Date:______________
This page is for your health care provider to fill in. Now is the time for you and your health care provider to review this information together.
BMI (body mass index) is an estimate of body fat. BMI is calculated from your height and weight.
Weight (lbs.): |
________________ | |
Height (inches): |
________________ | |
BMI: |
________________ | |
Age: |
________________ | |
BMI percentile for age and sex:* |
________________ | |
Growth comment: |
___________________________________________ ___________________________________________ ___________________________________________ |
BMI-for-age percentile |
What it means |
95th percentile |
Overweight |
85th to 95th percentile |
Risk of Overweight |
5th to 84th percentile |
Healthy Weight |
5th percentile |
Underweight |
* See http://www.cdc.gov/nchs/data/nhanes/growthcharts/set3/chart%2016.pdf
Current Physical Activity Level Assessment:
Current Nutrition and Eating Habits Assessment:
Health Care Providers Recommendations:
1._____________________________________
2._____________________________________
3._____________________________________
"Julie is not only my best friend - shes my exercise buddy! On
days when I just dont feel like exercising, she pumps me up and motivates
me to get going because she knows physical activity keeps us strong and
healthy. And I do the same for her. Some days we go running together. Other
days we go out dancing!"
Vanessa
El Centro, CA
To set goals that are right for you, think about what you want to change and why, and what steps youll take to reach your goal. These changes dont have to be big; even small steps can make a difference. Also, think about who can help you and how youll reward yourself for making progress.
Use this chart to set simple goals for your physical activity and healthy eating with your health care provider. You can also ask your family or friends to help.
Sample Goal |
Get calcium with every meal |
My reason for this goal |
To have stronger bones so I can play better basketball. |
Steps Ill take |
|
Who will help me |
My family |
When Ill achieve my goal |
Two weeks to get more calcium with every meal |
How Ill reward myself for making progress toward my goal |
Buy a new basketball |
My Goal |
|
My reason for this goal |
|
Steps Ill take |
|
Who will help me |
|
When Ill achieve my goal |
|
How Ill reward myself for making progress toward my goal |
My Goal |
|
My reason for this goal |
|
Steps Ill take |
|
Who will help me |
|
When Ill achieve my goal |
|
How Ill reward myself for making progress toward my goal |
Here is some information for you to keep and read that can help you reach the goals that you just set. The sections that have the list ideas and tips. Look for the , and circle the ones youd like to try.
A little here and there goes a long way! Try fitting a few minutes of physical activity in the morning, afternoon, and evening into your routine. Your goal should be to get at least 60 minutes of physical activity most days of the week, preferably daily. You can keep track of your progress by keeping a physical activity diary. Make small changes and see how much better youll feel.
Physical activity is rewarding! It can improve emotional well-being and self-esteem, reduce feelings of anxiety and stress, increase energy, and lower your risk of many diseases. Different kinds of physical activities also provide different kinds of benefits.
Physical Activity
For... |
Try... |
Flexibility |
Stretching, yoga, swimming, martial arts |
Strength |
Gymnastics, lifting weights, sit-ups, push-ups |
Healthy Heart |
Basketball, soccer, biking, track and field, running, brisk walking, dancing, jumping rope, roller skating |
To get at least 60 minutes of physical activity most days of the week, preferably daily, try these ideas:
Move safely, move often, move for fun.
Dance, jump rope, or roller skate.
Take your dog for a brisk walk.
Move to music.
Ask a family member to join you for a physical activity date.
Play soccer, tennis, or softball.
Walk briskly with friends through the shopping mall or to school.
Try a fun new activity that pumps up your heart like aerobics.
Spend less time watching television or sitting at the computer.
Wear a step counter and walk 10,000 steps everyday.
Take the stairs instead of the elevator or escalator.
Try a new activity each season such as swimming, skating, soccer, or biking.
Stretch and strengthen your arms and legs every day.
Illustration of Move It! Choose your FUN! pyramid--Your body counts on you to be active to help strengthen your bones and heart, and build muscles. How much physical activity do kids need? Get at least 60 minutes a day of moderate activity, most days of the week. Do... Spend less time sitting around watching TV or using the computer. Do enough strengthening activities to keep your muscles firm. Do more intense activities that warm you up and make you grow! Walk, wiggle, dance, clime the stairs. Just keep moving whenever you can.
STOP PHYSICAL ACTIVITY RIGHT AWAY IF YOU:
Eat a variety of foods within your calorie needs from all food groups (see chart below).
Avoid skipping meals since you may overeat later in the day.
Eat foods that are low in added sugars and sodium (salt), including fruits, vegetables, low-fat or fat-free milk and milk products like yogurt.
Eat foods and drink beverages that contain calcium to build strong bones.
Eat fruits and vegetables for snacks instead of sweets and chips.
Drink low-fat or fat-free milk or water instead of soda or high-sugar drinks.
Limit foods that are high in saturated and trans fat since they raise the risk for heart disease – the number one cause of death among women. Saturated fats are found in whole milk, regular cheeses and ice creams, many meats, butter and lard. Margarine and snack foods, such as cakes, cookies, and chips may be foods which have trans fat.
The Grains Group gives you carbohydrates for energy, vitamins such as folate, and minerals. Whole-grains foods such as whole wheat bread, brown rice, and oatmeal can have fiber that along with a healthful diet may help protect you against certain diseases and keeps your body regular.
The Fruit and Vegetable Groups give you vitamins such as vitamin A and C, and folate; minerals such as potassium magnesium, and iron; fiber; and other nutrients that are important for good health. They can also help protect you against disease and keep your body regular.
The Milk Group gives you minerals such as calcium and vitamins such as vitamin D to build strong bones and teeth. Foods in this group also have carbohydrates for energy and protein for important body functions. Whole-milk and milk products foods contain more fat, including saturated fat, so it’s a good idea to choose low-fat or fat-free milk and milk products.
The Meat and Beans Group gives you protein, fat, vitamins, and minerals such as iron. Meats, especially high-fat processed meats such as deli meats and hot dogs contain saturated fats and cholesterol, so it’s a good idea to limit these or try lower fat varieties.
Making Healthy Choices |
||
* Recommendations are based on a 1600 – 2400 calorie diet. Young women who are very active should aim for the higher amounts and women who are less active should aim for the lower amounts. For more information and a personalized plan, visit www.mypyramid.gov. | ||
Daily amount * |
Reaching the daily amount
|
Things to keep in mind |
---|---|---|
Grains |
1 ounce = ½ cup of cooked rice, pasta, cous cous or cereal; 1 slice of bread; 1 small tortilla; 1 small muffin; 1 cup ready-to-eat cereal. |
Choose whole grains at least half the time, such as whole grain bread, oatmeal, brown rice. |
|
1 cup = 1 cup cut-up raw or cooked vegetables; 1 cup vegetable juice; 2 cups leafy salad greens. |
Vary the types of vegetables you eat. Eat more dark green and orange vegetables, and cooked dry beans like pinto beans. |
Fruits |
1 cup = 1 cup cut-up raw or cooked fruit; 1 cup fruit juice; ½ cup dried fruit. |
Eat a variety of fruits. Choose fresh, frozen, canned, or dried fruit. Go easy on fruit juices. |
Milk |
1 cup = 1 cup milk or yogurt, 1 ½ ounces low-fat or fat-free natural cheese; 2 ounces processed cheese like American cheese. |
Choose low-fat or fat-free milk products. If you can’t tolerate milk, try lactose-free milk products. |
Meat and Beans |
1 ounce = 1 ounce lean meat , poultry, or fish; 1 egg, ¼ cup cooked dry beans or tofu; 1 tablespoon Tbsp) peanut butter; ½ ounce nuts or seeds. |
Choose low-fat or lean meats. Bake, broil, or grill your meat, instead of frying. Eat more fish, beans like black beans, peas, nuts, and seeds. |
Oils and Fats |
1 teaspoon (tsp) = 1 tsp vegetable oil or soft margarine; 1 Tbsp low-fat margarine, 2 Tbsp light salad dressing. |
Limit solid fats like butter, stick margarine, shortening, and lard. |
Eat breakfast in the morning for an energy boost and to help you perform better in school.
Start the day with a high-fiber breakfast cereal, like bran cereal with a banana.
Choose foods made with little or no added fat like baked chicken or grilled fish.
Be snack smart and pack healthy snacks like low-fat crackers, fruit, or a small bag of nuts.
Choose healthful snacks from vending machines, such as raisins, pretzels, low-fat popcorn, or baked potato chips.
Read food labels to learn about serving sizes and make decisions about healthy foods. (See Understanding the Nutrition Facts Label in this booklet for more information.)
Serve your food in dishes rather than eating out of the box or bag to make sure you are eating the correct serving sizes.
Keep a food diary for 2 days and write down everything you eat and drink. Discuss this with your health care provider to find out how your choices can help you be healthy.
"After reading an article about serving sizes, I checked the food label
on my favorite snack - peanuts - to see what one serving was. I found out that
I was eating two servings and getting double the calories and fat. So I stopped
eating out of the bag and started pouring one serving in a bowl. Now I'm making
better decisions about how much I eat."
Anna
Atlanta, Georgia
Social Eating
Make cooking fun. Get together with friends and family to create healthy, balanced meals.
Participate in food shopping to help choose healthy foods that you like to eat.
Reward yourself for healthy food choices; go out to a movie, read a new book, or go shopping with friends.
Eating out can be healthy. Try grilled chicken sandwiches or salads, use mustard instead of mayonnaise, and try smaller sizes. You can also ask to switch french fries with grilled vegetables.
Understanding the Nutrition Facts Label
The Nutrition Facts label can help you make smart food choices by giving you information on serving sizes, calories, and nutrients, such as saturated and trans fats, cholesterol, sodium, fiber, vitamins, and minerals. Just look on the back of most food packages to find the label.
For more information on the Nutrition Facts label, see
http://www.cfsan.fda.gov/~dms/foodlab.html.
[Graphic of
Macaroni & Cheese]
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 a balanced meal plan within your calorie needs.
Be careful to limit saturated and trans fat, sodium (salt), and added sugars.
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.
All foods fit into a healthy meal plan when eaten in moderation. Your body needs many vitamins and minerals. Remember to eat:
Eat healthy and be active to improve your health and energy level today and later in life.
"My teacher said that physical activity is a good way to boost energy so
I started riding my bike to school with friends instead of the bus whenever the
weather is nice. She was right - I get to school feeling great and ready to
take on the day!"
Megan
Daleville, Alabama
Bright Futures for Womens Health and Wellness
www.hrsa.gov/womenshealth/
MyPyramid
www.mypyramid.gov
4 Girls Health
www.girlshealth.gov
The National Bone Health Campaign
www.cdc.gov/powerfulbones
VERB Campaign
www.verbnow.com
Milk Matters
www.nichd.nih.gov/milk/milk.cfm
Other resources that I can use to help me meet my physical activity and healthy eating goals:
This is a companion to this booklet.
My Bright Future
* Try to get at least 60 minutes of physical activity most days of the week.
There are many nutrients that are important for you, including:
Calcium: Builds healthy bones and teeth.
Folate: Builds healthy blood and body proteins.
Iron: Helps prevent iron-deficiency anemia, which can make you feel tired.
Important Nutrients |
How to get them |
---|---|
Calcium |
Low-fat or fat-free milk and milk products like yogurt or cheese; calcium-fortified orange juice, cereals, and calcium-fortified soy-based beverages. |
Folate |
Oranges, orange juice, dark green leafy vegetables. Check the food label for folic acid-fortified breakfast cereals. |
Iron |
Lean meats; shellfish such as shrimp; ready-to-eat cereals with added iron; spinach; cooked dry beans and peas. |
Bright Futures for Womens Health and Wellness
www.hrsa.gov/womenshealth/
4 Girls Health
www.girlshealth.gov
The National Bone Health Campaign
www.cdc.gov/powerfulbones
VERB Campaign
www.verbnow.com
MyPyramid
www.mypyramid.gov
Back to My Bright Future: Physical Activity and Healthy Eating Guide