Want to feel better, look better, and have more energy? Being
healthy and active 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!
Being active and making smart food choices is good for your health.
But that’s not the only reason to move more and eat better. You
into hip, trendy clothes
your body (without losing your curves!)
- reduce stress, boredom, or the blues
good about yourself.
activity can be fun!
Do things you enjoy like:
- roller skating
- playing sports
can, be active with a friend or a group—that way, you can cheer each other
on, have company while you exercise, and feel safer when you're 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.
have time to exercise? It’s easy to move more by making these small
changes in your daily routine:
off the bus or subway one stop early and walk the rest of the
up and stretch during TV commercials.
around the house while you talk on a cordless or cell phone.
|Look Good as You Get
If you don’t exercise
because it will ruin your hairstyle, try:
It's hard to eat right when you don't feel like cooking or there's
a fast-food place on every corner. Here are some simple things you can do
to eat better:
the day with breakfast.
a hamburger without sauce or fries, or a grilled chicken sandwich (not
- Choose low-fat or nonfat milk instead of whole milk or a regular
more fruits, vegetables, and whole grains.
easy on mayonnaise, creamy sauces, and added butter.
let soda or other sweets crowd out healthy foods.
eight 8-ounce glasses of water every day.
TIP: Many food labels say “low-fat,” “reduced fat,” or
“light.” That doesn’t always mean the food is low in calories. Sometimes
nonfat or low-fat muffins or desserts have added sugar. Remember,
calories do count!
Many people think that bigger is better. We're so used to super-size
servings that it's easy to eat more than our bodies need. Eating smaller
portions will help you cut down on calories and fat (and save money!).
Even take-out and high-fat foods can be part of a balanced diet, if
you don't eat them every day and don't eat too much of them. Here are
sensible serving sizes for some favorite foods:
- French fries: 1 small serving (equal to a child’s order)
- Shrimp fried rice:1 cup
- Cheese pizza: 2 small slices or 1 large slice
TIP: Do you eat in front of the TV out of habit? Do you
eat when you’re bored, nervous, or sad? Be aware of when, where, and why
you eat, and try to eat balanced meals throughout the day. Instead of
reaching for that cookie, read a book or call a
be part of the scene and still make healthy food choices. Try these when
you're out 'n about:
vegetable toppings on pizza, instead of salty high-fat meats like
pepperoni or sausage.
popcorn (and skip the added butter) at the movies instead of getting
your own bag—you'll save money too!
- Choose bottled water or diet soda instead of regular soda.
on pretzels, vegetables, or unbuttered popcorn at parties instead of
fried chips or fatty dips.
you drink alcohol, limit yourself to one drink—alcohol has lots of
calories but little nutritional value.
|You Can Do
Set doable goals. Move at your own pace. Reward your successes.
Allow for setbacks. Let your family and friends help you. And keep
trying—you can do it!
||Weight-control Information Network
Bethesda, MD 20892-3665
FAX: (202) 828-1028
Weight-control Information Network (WIN) is a national 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 disorders.
|NIH Publication No. 01-4903|