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Did you know? 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:
  • Type 2 diabetes (high blood sugar)
  • Heart disease
  • High blood pressure
  • Stroke
  • Breast or colon cancer.

You can improve your health if you Move More and Eat Better!


Illustration of three women walking outdoors

About
Sisters
Together

Sisters 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.


Why Move
More and
Eat Better?
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 can:
  • Have more energy
  • Fit into hip clothes
  • Tone your body
  • Reduce stress
  • Feel better about yourself
  • Set a good example for your children and your friends.

Tips on Moving More 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 daily routine:
  • Get off the bus or subway one stop early and walk the rest of the way.
  • Take the stairs instead of the elevator.
  • Take 2 or 3 short walking breaks at work each day.
  • Walk around the house while you talk on a cordless phone.
  • Walk and talk with a friend at lunch.
Physical activity 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 can:
  • Find a local school track where you can walk or run
  • Walk around a mall before the stores open
  • Go for a brisk walk in a local park
  • Join your local recreation center or fitness center at work or near your home
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!
TIP: If you are over 50 or have chronic health problems, talk to your health care provider before starting a vigorous activity program.

Illustration of mother and daughter riding bicycles

Tips on
Eating
Better
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:
  • Start the day with breakfast.
  • Buy foods that are easy to prepare, like pasta, tuna, or rice and beans.
  • Plan 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.)
  • Cook the night before (and refrigerate right away).
  • Teach 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.
  • Try kidney or butter beans. Beans are loaded with protein and cost less than meat.
  • Buy 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 bad.
  • Choose nonfat or low-fat milk, yogurt, and cheese.
  • Choose whole-grain foods more often.
  • Don’t let soda, fruit-flavored drinks, or other sweets crowd out healthy foods.
  • Drink eight 8-ounce glasses of water (the size of a household measuring cup) every day.
  • If 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.
    Tip: If 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).

Reading
Food
Labels

Image of a Nutrition Facts food labelFood 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 fat.**

% 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 grams)
  • 1 medium apple (about 3 grams).

Sugar: Try to choose foods with little or no added sugar (like low-sugar cereals).

* For more information on reading nutrition labels, see Using the Dietary Guidelines for Americans, available from the Federal Consumer Information Center, 1-888-878-3256.

** 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 Association


Making Healthy
Meals That
Taste Good!
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 vinegar
  • 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)
  • Baked potatoes topped with salsa or low-fat sour cream

Illustration of a businesswoman walking in the city

Eating on the Go 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 go:
  • Choose a salad or a grilled chicken sandwich (not fried) instead of a burger at fast-food restaurants.
  • If you really want that burger, make it a small one without sauce, and pass up or split an order of fries with a friend.
  • Skip 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.

Illustration showing the relative appropriate servings of meat and vegetables

This illustration shows proper serving sizes of a pork chop, potatoes, green beans, and bread.

Serving Sizes

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!). Here is a 1,600 calorie/day sample menu with sensible servings:*

Breakfast
1/2 cup oatmeal
1 English muffin with
1 tablespoon low-fat
cream cheese
1 cup low-fat milk
3/4 cup orange juice

Lunch
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 margarine

Dinner
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 teaspoon margarine
1 slice cornbread
1/4 honeydew melon

Snack
21/2 cups plain popcorn
11/2 teaspoons margarine

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.
American Heart Association
Fried foods, 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)
Shrimp fried rice: 1 cup
Cheese pizza: 2 medium slices (if it’s the only high-fat food you eat that day) or 1 large slice
* Adapted from National Heart, Lung, and Blood Institute sample menus.
You Can Do It!

Set 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!

Illustration of three women dancing


Cookbooks

Heart-Healthy 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) 592-8573.

Down Home 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
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 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.


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NIH Publication No. 01-4926
March 2001