||Being healthy and active are important—for you and for the people
who depend on you.If you are overweight and inactive, you are more
likely to get:
2 diabetes (high blood sugar)
- Breast or colon cancer.
improve your health if you Move More and Eat Better!
Together: Move More, Eat Better is a program for Black women to
help you maintain a healthy weight by being active and making healthy food
choices. This booklet gives you tips on how to get moving, how to prepare
healthy, tasty meals, and how to eat right when you’re on the go.
|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 clothes
- Reduce stress
better about yourself
- Set a
good example for your children and your friends.
|Tips on Moving
||Physical activity doesn't have to be a chore. You can “sneak” it
into your day, a few minutes at a time. To get a total of at least 30
minutes of activity most days, try making these small changes in your
can be fun. Do things you enjoy, like dancing, roller skating, or playing
sports. If you 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
outdoors. There are lots of ways to be active that are free or low-cost. You
off the bus or subway one stop early and walk the rest of the
the stairs instead of the elevator.
2 or 3 short walking breaks at work each day.
around the house while you talk on a cordless phone.
and talk with a friend at lunch.
Don’t have time to exercise? There are things you can
do around the house, like getting up and stretching during TV commercials,
or lifting weights (you can even use two soup cans as hand weights). Doing
housework and working in the yard are good ways to be active. And you can
use time with your kids to be active—take them for a bike ride, jump
double-dutch, toss a softball, play tag, or do jumping jacks. It’s good
exercise for them too!
a local school track where you can walk or run
around a mall before the stores open
for a brisk walk in a local park
your local recreation center or fitness center at work or near your
TIP: If you are over 50 or have chronic health
problems, talk to your health care provider before starting a vigorous
|It’s hard to eat right if you don’t have time to cook
or your kids want fast food. Try these tips to eat better, save time, and
stretch your food budget:
the day with breakfast.
foods that are easy to prepare, like pasta, tuna, or rice and beans.
ahead and cook enough to last. Casseroles, meat loaf, and whole cooked
chicken can feed your family for several days. Leftovers save time and
money! (Be sure to freeze or refrigerate leftovers right away to keep
them safe to eat.)
the night before (and refrigerate right away).
kids that healthy foods taste good. Make macaroni and cheese with nonfat
milk and low-fat cheese. Try a peanut butter sandwich instead of a
burger and fries. Offer kids more fruits and vegetables.
kidney or butter beans. Beans are loaded with protein and cost less than
frozen or canned vegetables (no salt added) and canned fruit packed in
juice. They are just as good for you as fresh produce but won’t go
- Choose nonfat or low-fat milk, yogurt, and cheese.
- Choose whole-grain foods more often.
let soda, fruit-flavored drinks, or other sweets crowd out healthy
eight 8-ounce glasses of water (the size of a household measuring cup)
your local store doesn’t have the foods you want, go to another store
that has more choices. Start a weekly shopping carpool or share the cost
of a taxi with friends.
you can’t digest lactose, the sugar found in milk and foods made with
milk, try products made for people with lactose intolerance. Or try
yogurt, which may be easier to digest than milk. You can also get the
calcium your body needs by eating dark leafy vegetables like collard
greens and kale, calcium-fortified juice and bread, and canned fish
with soft bones (like salmon).
Food labels help you make smart choices. But they can
be confusing. Here are some quick tips:*
Serving Size: All the information on a food label is based
on the serving size. Be careful—one serving may be much smaller than you
think! Compare what you eat to the serving size on the label.
Calories: Most women need to eat about 1,600 calories per
day, with no more than 30 percent (about 480 calories) from total
Daily Value: This tells you whether a food is high or low in
nutrients. Foods that have more than 20 percent daily value of a nutrient
are high. Foods that have 5 percent or less are low.
Saturated Fat: Saturated fat is the least healthy kind of
fat. Compare labels on similar foods and try to choose foods with a lower
% Daily Value of saturated fat.**
Sodium: Salt contains sodium. High sodium intake is linked
to higher blood pressure. Look for labels that say “low-sodium.”
TIP: Many food labels say “low-fat,” “reduced fat,” or
“light.” That doesn’t always mean the food is low in calories. Remember,
calories do count!Fiber: You should eat at
least 20 grams of fiber per day.*** Here are examples of high-fiber foods:
- 1/2 cup all-bran
cereal (about 8 grams of fiber)
- 1/2 cup cooked
beans (about 6 grams)
- 1 cup corn (about 4
- 1 medium apple
(about 3 grams).
Sugar: Try to
choose foods with little or no added sugar (like low-sugar
* For more information
on reading nutrition labels, see Using the Dietary Guidelines for
Americans, available from the Federal Consumer Information Center,
** From Dietary
Guidelines for Americans, 2000, U.S. Department of Agriculture and U.S.
Department of Health and Human Services. If you need a special diet, check
with your health care provider before following these guidelines.
*** American Dietetic
|Fried foods and fatty meats taste good but can put
too much saturated fat in your diet if you eat them often or in large
amounts. There are other ways you can add flavor to your food. Try:
- Baked, roasted, broiled, grilled, or oven-fried chicken,
flounder, or bluefish made with herbs, spices, lemon, lime, or
- Collard greens or kale made with onions, garlic, chicken broth or
bouillon, smoked turkey, turkey bacon, or turkey ham (use broth and
cured meats in small amounts—they are high in sodium)
potatoes topped with salsa or low-fat sour cream
|Eating on the
||In real life, you can’t always cook your meals or eat at the dinner
table. Here are some ways to make healthy choices when you’re on the
- Choose a salad or a grilled chicken sandwich (not fried) instead
of a burger at fast-food restaurants.
you really want that burger, make it a small one without sauce, and pass
up or split an order of fries with a friend.
thick, creamy sauces.
- Take ready-made,
low-fat snacks with you to work. Try graham crackers or pretzels. Or,
make your own snack bag with baby carrots (as many as you want),
raisins, or nuts (no more than a small handful, since nuts and raisins
are high in calories).
- Balance your meals
throughout the day. If you have a high-fat or high-calorie breakfast or
lunch, make sure you eat a low-fat dinner.
This illustration shows proper serving
sizes of a pork chop, potatoes, green beans, and
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!). Here is a
1,600 calorie/day sample menu with sensible servings:*
1/2 cup oatmeal
1 English muffin with
1 cup low-fat milk
2 ounces baked chicken without skin (a little
smaller than a deck of cards)
Lettuce, tomato, and cucumber salad with
2 teaspoons oil and vinegar dressing
1/2 cup white rice seasoned with
1/2 teaspoon margarine
1 small biscuit with 1 teaspoon
3 ounces lean roast beef (about the size of a deck
of cards) with 1 tablespoon beef gravy
1/2 cup turnip greens seasoned
with 1/2 teaspoon margarine
1 small baked sweet potato with 1/2
1 slice cornbread
1/4 honeydew melon
21/2 cups plain popcorn
TIP: Use margarine instead of butter. Choose soft
margarines that have no more than 2 grams of saturated fat per
tablespoon and that list liquid vegetable oil as the first ingredient.
high-fat foods, and take-out foods can be part of a balanced diet, if you
don’t eat them every day and only eat small amounts. Here are sensible
serving sizes for some favorite foods:
French fries: 1 small serving (equal to a child’s
order)* Adapted from National Heart, Lung, and Blood
Institute sample menus.
Shrimp fried rice: 1 cup
Cheese pizza: 2
medium slices (if it’s the only high-fat food you eat that day) or 1
|You Can Do
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
Home Cooking African American Style. NIH Publication No. 97-3792,
1997. This pamphlet tells how to prepare your favorite African American
dishes in ways that will help protect you and your family from heart
disease and stroke, and includes 20 tested recipes. Available from the
National Heart, Lung, and Blood Institute for $2.50; call (301)
Healthy Cookin’. National Cancer Institute, reprinted 1996. This
pamphlet features 14 tested recipes for traditional African American foods
modified to be low in fat and high in fiber—but still tasty. Available
from the National Cancer Institute; call 1-800-4-CANCER.
||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. 01-4926|