|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
You can improve your health if you Move More and Eat Better!
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.
|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
|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:
NOTE: If you have diabetes, high blood pressure, heart disease, osteoporosis, or obesity, or you are over 50, check with your doctor before starting an exercise program.Physical activity can be a social occasion. 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 when you’re outdoors.There are lots of ways to be active that are free or low-cost. You can:
|Eating a mixture of fruit, vegetables, and protein each day is key
to a healthy lifestyle. Try these tips to eat better, stay healthy, save
time, and stretch your food budget:
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 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. Sometimes nonfat or low-fat muffins or desserts have added sugar. Remember, calories do count!Fiber: You should eat at least 20 grams of fiber per day.*** Here are examples of high-fiber foods:
TIP: It’s important for post-menopausal women to get enough calcium—at least 1200mg per day (120% Daily Value, about four servings)—to help prevent bone loss. Eight ounces of milk has 300mg of calcium; one ounce of cheese has about 200mg.
* 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
|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:
|Eating Away From Home||In real life, you can’t always cook your meals. Here are some ways
to make healthy choices when you’re away from home:
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:*
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.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)
* Adapted from National Heart, Lung, and Blood Institute sample menus.
This illustration shows proper serving sizes of a pork chop, potatoes, green beans, and bread.
|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!
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
|NIH Publication No.