Many factors affect your health. Some you cannot control, such as your genetic makeup or your age. But you can make changes to your lifestyle. By taking steps toward healthy living, you can help reduce your risk of heart disease, cancer, stroke and other serious diseases:

• Get the screening tests you need
• Maintain a healthy weight
• Eat a variety of healthy foods, and limit calories and saturated fat
• Be physically active
• Control your blood pressure and cholesterol
• Don't smoke
• Protect yourself from too much sun
• Drink alcohol in moderation, or don't drink at all
• Get enough sleep every day
• Work on improving your mental health, for example by practicing mediation, relaxation techniques, or gratitude

Consuming healthy foods, beverages, and snacks, and getting regular physical activity may help you reach and maintain a healthy body weight. Making suitable lifestyle choices may also help men and women prevent some health problems.

Here’s a quick overview of some ways to eat better and be more active.

• Choose whole grains more often. Try whole-wheat breads and pastas, oatmeal, or brown rice.
• Select a mix of colorful vegetables. Vegetables of different colors provide a variety of nutrients. Try collards, kale, spinach, squash, sweet potatoes, and tomatoes.
• At restaurants, eat only half of your meal and take the rest home.
• Walk in parks, around a track, or in your neighborhood with your family or friends.
• Make getting physical activity a priority.
• Try to do at least 150 minutes a week of moderate-intensity aerobic activity, like biking or brisk walking.
• If your time is limited, work in small amounts of activity throughout your day.

Learn more ways to move more and eat better—for yourself and your family!

Healthy Weight

If it is tough to manage your weight, you are certainly not alone in today’s world. In fact, more than 39 percent of American adults have obesity. Excess weight may lead to heart disease, type 2 diabetes, kidney disease, and other chronic health problems. Setting goals to improve your health may help you lower the chances of developing weight-related health problems.

How can you tell if you are at a healthy weight?

Your body mass index (BMI) can help you determine if you are at a healthy weight, overweight, or have obesity. BMI is a measure based on your weight in relation to your height. You can use an online tool to calculate your BMI. A BMI of 18.5 to 24.9 is in the healthy range. A person with a BMI of 25 to 29.9 is considered overweight. Someone with a BMI of 30 or greater is considered to have obesity.

Another important measure is your waist size. Women with a waist size of more than 35 inches, and men with a waist size of more than 40 inches, may be more likely to develop health problems. Men are more likely than women to carry extra weight around their abdomen, or belly. Extra fat, especially in the abdomen, may put people at risk for certain health problems, even if they are not overweight.

What are some health risks of being overweight or having obesity?

Extra weight may increase your risk for

• type 2 diabetes
• heart disease and stroke 
• high blood cholesterol 
• high blood pressure 
• kidney disease
• fatty liver disease
• problems with pregnancy
• certain types of cancer 

Why do some people become overweight?

Many factors, including consuming more calories than you need from food and beverages, lack of sleep, and low levels of physical activity, may play a part in gaining excess weight. Here are some factors that may influence weight and overall health.

The world around you. Your home, community, and workplace all may affect how you make daily lifestyle choices. Food and beverages high in fat, added sugar, and calories are easy to find and sometimes hard to avoid. And they often cost less than healthier choices like fruits and vegetables. On top of that, smartphones and other devices may make it easy for you to be less active in your daily routine.

Families. Overweight and obesity tend to run in families, suggesting that genes may play a role in weight gain. Families also share food preferences and habits that may affect how much, when, and what we eat and drink.

Medicines. Some medicines, such as steroids , and some drugs for depression and other chronic health problems, may lead to weight gain. Ask your health care professional or pharmacist about whether weight gain is a possible side effect of medicines you are taking and if there are other medicines that can help your health without gaining weight.

Emotions. Sometimes people snack, eat, or drink more when they feel bored, sad, angry, happy, or stressed—even when they are not hungry. Consider whether it might be your emotions making you want to eat, and try doing something else to help you cope with negative feelings or celebrate your good mood. That can help you feel better and avoid weight gain.

Lack of sleep. In general, people who get too little sleep tend to weigh more than those who get enough sleep. There are several possible explanations. Sleep-deprived people may be too tired to exercise. They may take in more calories simply because they are awake longer and have more opportunities to eat. Lack of sleep may also disrupt the balance of hormones that control appetite. Researchers have noticed changes in the brains of people who are sleep deprived. These changes may spark a desire for tasty foods. Learn more about sleep deprivation and deficiency and strategies for getting enough sleep.

Consuming Healthy Food and Beverages

Being aware of food portion size, the kinds of foods and beverages you consume, and how often you have them may be a step to help you make healthier food choices.

What kinds of foods and drinks should I consume?

Visit MyPlate.gov External link to learn more about what kinds of food and drinks to consume and what kinds to limit so you can have a healthy eating plan.

Consume more nutrient-rich foods. Nutrients—like vitamins , minerals , and dietary fiber—nourish our bodies by giving them what they need to be healthy. Adults are encouraged to consume some of the following foods and beverages that are rich in nutrients

• fruits and vegetables
• whole grains, like oatmeal, whole-grain bread, and brown rice
• seafood, lean meats, poultry, and eggs
• beans, peas, unsalted nuts, and seeds
• sliced vegetables or baby carrots with hummus
• fat-free or low-fat milk and milk products

If you're sensitive to milk and milk products, try substituting

• nondairy soy, almond, rice, or other drinks with added vitamin D and calcium
• lactose-reduced fat-free or low-fat milk
• dark leafy vegetables like collard greens or kale

Consume less of these foods and beverages. Some foods and beverages have many calories but few of the essential nutrients your body needs. Added sugars and solid fats pack a lot of calories into food and beverages but provide a limited amount of healthy nutrients. Salt does not contain calories, but it tends to be in high-calorie foods. Adults should aim to limit foods and drinks such as

• sugar-sweetened drinks and foods
• foods with solid fats like butter, margarine, lard, and shortening
• white bread, rice, and pasta that are made from refined grains
• foods with added salt (sodium)
• whole milk

Easy snack ideas. Instead of sugary, fatty snacks, try

• fat-free or low-fat milk or yogurt
• fresh or canned fruit, without added sugars

How can I follow a healthy eating plan?

These tips may help you stay on track with your plan to eat healthier.

• Reduce the overall calories you consume. If you consume more calories than you use through daily living, exercise, and other activities, it may lead to weight gain. If you consume fewer calories than you use through physical activity, it may lead to weight loss.
• Have healthy snacks on hand. Whether you are at home, at work, or on the go, healthy snacks may help combat hunger and prevent overeating. Look for snacks that are low in added sugar and salt. Your best bets are whole foods—like baby carrots, fresh fruit, or low-fat or fat-free yogurt instead of chips, cakes, or cookies—rather than packaged or processed foods.
• Select a mix of colorful vegetables each day. Choose dark, leafy greens—such as spinach, kale, collards, and mustard greens—and red and orange vegetables such as carrots, sweet potatoes, red peppers, and tomatoes. If you have had kidney stones, be aware that some vegetables, like spinach and sweet potatoes, are high in oxalate, a chemical that combines with calcium in urine to form a common type of kidney stone. So, if you have kidney stones, you may need to watch how much of this you eat. But for others, these are great choices. Eat a rainbow of food colors!
• Choose whole grains more often. Try whole-grain breads and pastas, oatmeal, or brown rice.
• Shift from solid fats to oils. Try cooking with vegetable, olive, canola, or peanut oil instead of solid fats such as butter, stick margarine, shortening, lard, or coconut oil. Choose foods that naturally contain oils, such as seafood and nuts, instead of some meat and poultry. And use salad dressings and spreads that are made with oils rather than solid fats.
• Switch from frying to baking or grilling. Instead of fried chicken, try a salad topped with grilled chicken. Instead of ordering fries when eating out, ask for a side of steamed veggies.
• Limit foods and beverages that are high in sugar and salt. Avoid snack foods high in salt and added sugars; and keep away from sugary soft drinks.
• Read the Nutrition Facts label on packaged foods. The Nutrition Facts label tells you how many calories and servings are in a box, package, or can. The label also shows how many ingredients, such as fat, fiber, sodium, and sugar—including added sugars—are in one serving of food. You can use these facts to make healthy food choices.

How much should I consume?

How much you should consume each day depends on your weight, sex, age, metabolism, and how active you are. In general, men need more calories than women. Younger adults need more calories than adults in midlife and older. At all ages, adults who get more physical activity need more calories than those who are less active.

Keeping your food and beverage portions in check may help you reach or stay at a healthy weight. To learn more about a healthy eating plan and the amounts of food and beverages that are right for you, visit MyPlate.gov.

What if I need to lose weight?

Talk with your health care provider about what a healthy weight is for you. If you are overweight or have obesity, your health care professional may recommend weight loss. Consider getting help through a structured weight loss program.

Experts recommend beginning with a weight loss of 5 to 10 percent of your starting weight over a period of 6 months.⁴ So if you weigh 200 pounds, that would mean losing 10 to 20 pounds. Modest weight loss has been shown to improve health, and it may bring you other benefits such as better mood and more energy.

Use a diary to track the foods and beverages you consume. Keep a food and beverage diary that lists everything you consume in a day. The diary helps you

• see when you are eating a healthy diet and when you might be slipping into less healthy eating (and drinking) patterns
• find out when your eating pattern is most healthy so you can try to do that more often
• discover when and how your diet could use some changes to help you lose weight and improve your health

More adults are using different ways to track health habits, including what and how much they eat and drink, sleep, and weigh. Using apps on mobile phones, tablets, and other devices has become a popular way to track and improve health. These apps have many features. If you are interested, look for apps that best fit your health goals and lifestyle habits.

If you prefer keeping a written diary, check out the sample food and beverage diary below. It includes a section for writing down what the time was and what your feelings were when you consumed the food or beverage. Writing down your feelings may help you identify your eating triggers. For example, you may notice that you sometimes overeat when you are with a big group, simply because everyone around you is consuming large amounts of food and beverages. The next time you share a meal with a group, think about your triggers and try to limit how much you consume by eating more slowly.

Ideas to support your weight-loss efforts. In addition to keeping a diary, focusing on behaviors related to your eating and physical activity level can help jump-start your weight-loss efforts. It can also help you maintain weight loss for the long term. These ideas may help you lose weight.

Consuming food and beverages

• Make a shopping list and stick to it. Don't shop when you are hungry.
• Don't keep foods high in fat, added sugar, or salt in your home, workplace, or car. You can’t consume what’s not there! Keep healthier snacks ready so that you make the healthy choice the easy choice!
• Ask for smaller servings. At a restaurant, consume only half your meal and take the rest home.
• Eat your meals at a table. Turn off the TV and all other devices so you don't mindlessly eat or drink too much. Enjoy your food without distraction.

Behavior

• Be realistic about weight-loss goals. Aim for a slow, modest weight loss.
• Seek support. Include your family and friends.
• Expect setbacks. Forgive yourself if you regain a few pounds. Adjust your plan to help you get back on track.
• Add moderate- or vigorous-intensity physical activity to your weight-loss plan. This kind of activity increases your heart rate and makes you break a sweat. Examples are brisk walking, swimming, and dancing.

Sample Food and Beverage Diary

Physical Activity

What are the benefits of physical activity?

Experts recommend that you should move more and sit less throughout the day. You can gain some health benefits if you sit less and do any amount of physical activity. 

Keep reminding yourself: Some physical activity is better than none.

Being physically active may help you start feeling better right away. It can help

• boost your mood
• sharpen your focus
• reduce your stress
• improve your sleep

Once you are more active, keep it up with regular activities. That will improve your health even more. Studies suggest that, over time, physical activity can help you live a longer, healthier life. It may

• help prevent heart disease and stroke
• control your blood pressure
• lower your risk of diseases like type 2 diabetes and some cancers

What types of physical activity do I need?

Experts recommend two types of physical activities: aerobic and muscle-strengthening activities.

Aerobic activity. Aerobic activities—also called endurance or cardio activities—use your large muscle groups (chest, legs, and back) to speed up your heart rate and breathing.

Aerobics can be moderate or vigorous. How can you tell what level your activity is? Take the “talk test” to find out. If you’re breathing hard but can still have a conversation easily—but you can’t sing—then you’re doing moderate-intensity activity. If you can only say a few words before pausing for a breath, then you’re at the vigorous level. Start with moderate-intensity activities and then work up to vigorous-intensity activities to avoid injuries.

Choose aerobic activities that are fun for you. You’re more likely to be active if you like what you’re doing. Try getting a friend, family member, or coworker to join you. That may help you enjoy activity and stick with it.

Try one of these activities or any others you enjoy

• brisk walking or jogging
• bicycling (wear a helmet)
• swimming
• dancing
• playing basketball or soccer

Regular aerobic activity can help you

• manage your weight. Aerobic activity uses calories, which may help keep your weight down.
• prevent heart disease and stroke. Regular aerobic activity may strengthen your heart muscle. It may even lower your blood pressure. It may also help lower “bad” cholesterol and raise “good” cholesterol, which may lower your risk of getting heart disease.
• prevent other diseases. Even moderate-intensity aerobic activity each week may lower your risk for type 2 diabetes, some cancers, anxiety, depression, and Alzheimer’s disease and other dementias.
• maintain strong bones. Weight-bearing aerobic activities that involve lifting or pushing your own body weight, such as walking, jogging, or dancing, help to maintain strong bones.

Muscle-strengthening activity. Strength training (or resistance training) works your muscles by making you push or pull against something—a wall or floor, hand-held weights, an exercise bar, exercise bands, or even soup cans.

Try these options

• lift weights—you can even use two full cans of food or gallon-size water containers as weights
• do push-ups, pull-ups, or planks
• work with resistance bands (large rubber bands)
• do heavy gardening (digging, lifting, carrying)

Doing regular activities to strengthen your muscles may help you

• increase bone strength and prevent bone loss as you age
• maintain muscle mass and prevent muscle loss as you age or as you lose weight
• work the major muscle groups of your body, such as the chest, back, abdominals, legs, and arms

How much physical activity do I need?

Experts recommend at least 150 minutes a week (a total of 2 ½ hours) of moderate-intensity aerobic activity. You can spread your activity throughout the week—whatever works best for you. Studies show that if you spread activity across at least 3 days a week, you can improve your health, reduce your risk of injury, and keep yourself from becoming too tired.

If you increase your aerobic activity to 300 minutes a week—instead of the recommended 150 minutes—you may even lower your risk for heart disease or type 2 diabetes. Additionally, if you do more than 300 minutes a week of moderate-intensity aerobic activity, you may even reduce your risk for several cancers.

You should also aim for at least 2 days a week of muscle-strengthening activities. To avoid injury, allow at least 1 day of rest for your muscles to recover and rebuild before working the same muscle groups again.

How do I get started?

You don't have to be an athlete to benefit from regular physical activity. Even modest amounts of physical activity can improve your health.

If you have been inactive for a while, you may want to start with easier activities, such as walking at a gentle pace. For example, you could start by walking 5 minutes at a time, several times a day, 5 to 6 days a week. You could gradually increase your time to 10 minutes per session, 3 times a day, and slowly increase your walking speed. Building up slowly lets you work up to more intense activity without getting hurt.

Be sure to increase your muscle-strengthening activities gradually. Start out 1 day a week at a light or moderate intensity. Over time, increase to 2 days a week, and then possibly to more than 2 days. Increase the intensity until it becomes moderate or greater.

Make a plan to stay on track. You may want to try the Move Your Way interactive activity planner that lets you set your own weekly goals, choose the activities you want to do, and get personalized tips to help you stay motivated.

You can keep an activity log to track your progress, such as the sample log below or an app on your mobile device. After you do an activity, write down how you were feeling while you were active. As you become more fit over time, try to slowly increase your pace, the length of time you are active, and how many days of the week you are active.

Sample Activity Log

Try these activities to add more movement to your daily life.

• Choose parking spots that are farther away for extra steps. (Make sure the places where you park and walk are safe and well lit.)
• Walk around the inside of a shopping mall or other large building, especially in bad weather.
• Rake the leaves, wash the car, or do brisk housecleaning.
• Visit museums or the zoo. Many of these activities are free. You and your family can walk for hours and not realize how far you have gone.
• Take a break from sitting at the computer, TV, or other device.
• Start a walking or other active group where you work, live, or worship. Having a buddy can help keep you focused and add fun to your activity.
• If your time is limited, do 10 minutes of exercise at a time. Spread these bursts of activity throughout the day. Every little bit counts!
• Plan ahead to avoid setbacks. Find a backup activity you can do in case of bad weather or injury. If you do have a setback, regroup and focus on meeting your goal again as soon as you can.

Being Good to Yourself

Many people feel stress in their daily lives. Stress can cause you to overeat, feel tired, and not want to be active. Healthy eating and regular physical activity may help offset the effects of stress.

Try some of these other ideas to help relieve stress and stay on track with improving your health.

• Get adequate sleep.
• Try a new hobby or any activity that sparks your interest.
• Surround yourself with people whose company you enjoy.

There are apps that give helpful tips on stress management practices and help you monitor the situations that prompt stress. Check them out to see if one works for you.

A balanced eating plan, regular physical activity, stress relief, adequate sleep, and other behaviors may help you stay healthy for life!

Take a minute to think about your weight, health, and lifestyle. Are you as fit and healthy as you would like to be? Do you think you might be carrying a little too much weight or body fat?

You can get on track with regular physical activity and healthy eating habits. By making small changes to your lifestyle, you may become leaner and energetic.

Keep reading for tips on how to get on track with healthy habits—chances are, you will find that it is not as hard as you thought.

What is a healthy weight?

Body mass index (BMI) is a tool that is often used to determine if a person is a healthy weight, overweight, or obese, and whether a person’s health is at risk due to his or her weight. BMI is a ratio of your weight to your height. You can refer to the chart below to find your BMI and see what a healthy weight range is for your height.

A BMI of 18.5 to 24.9 is considered healthy. A person with a BMI of 25 to 29.9 is considered overweight, and a person with a BMI of 30 or more is considered obese.

Another way to determine if your health is at risk because of your weight is to measure your waist. Waist measurement does not tell if you are overweight, but it does show if you have excess fat in your stomach. You should know that extra fat around your waist may raise your health risks even more than fat elsewhere on your body. Also, men are more likely than women to carry their extra weight around their stomach.

Men whose waists measure more than 40 inches may be at an increased risk for diabetes, high blood pressure, stroke, and other problems.

A downside of using BMI is that it does not take into account whether body weight is due to muscle or fat. Therefore, someone who is very muscular may be thought to have excess fat, even if he has low or normal body fat. For the vast majority of Americans, though, BMI is a good way to tell if you have increased health risks due to your weight.

Table 1: Body Mass Index

To use the table, find the appropriate height in the left-hand column labeled Height. Move across to a given weight (in pounds).

The number at the top of the column is the BMI at that height and weight. Pounds have been rounded off.

Body Mass Index Table 1 of 2

Body Mass Index Table 2 of 2

Why do weight and lifestyle matter?

Being overweight, obese, or physically inactive may increase your risk for:

• coronary heart disease
• type 2 diabetes
• high blood pressure
• stroke
• some types of cancer, including colorectal and kidney cancer

On the other hand, being active, eating healthier, and achieving and staying at a healthy weight may help:

• Improve mood and energy levels.
• Increase fitness and strength.
• Improve muscles.

Getting Fit

Pick an activity that you enjoy and will do. This activity should get your heart and breathing rates up, but is not so tiring that you cannot talk while doing it.

Tips for Getting Fit

• Start with a level of activity that feels doable and gradually increase the frequency, time, and intensity of your exercise. You might begin with 10 minutes of daily activity for the first week, for example, and then increase your time to 15 minutes a day the next week.
• Work up to an amount of activity that allows you to reach your goal. It may be 45 minutes a day or it may be 90 minutes a day.
• Activities like chores, walking up stairs, and playing outside with the kids count too.
• Remember, you do not have to do 30 minutes of exercise all at once to be healthy. Instead, you can take three 10-minute walks throughout the day.

Exercise Your Options

To get on track and stay on track, you should try different types of exercises and activities. The chart below lists several types of physical activity, provides examples of each, and describes how each activity is good for you.

Most men can safely increase their physical activity without consulting a health care professional, but men over age 40 and those with a history of coronary heart disease or diabetes, should speak with a health care professional before starting a vigorousexercise program.

Eating Smart

• Eating smart may improve your health and your waistline.
• You can also improve your eating habits by adjusting portion sizes and still enjoy delicious foods and an occasional treat.

A Healthy Eating Plan = A Variety of Foods

• whole grains
• vegetables
• fruits
• lean meats and seafood
• low-fat or fat-free milk products

Easy Tips for Eating Smart

• Sneak in fruits and vegetables. Add berries to your cereal or crunchy vegetables to your sandwich.
• Be aware of what you drink as well as what you eat. Sodas, sports drinks, and juices may be high in caffeine or calories, especially from sugar. Choosing water and other low-calorie drinks may help you reduce extra calories and control your weight.
• Do not overdo it with alcohol. Alcohol can be a major source of hidden calories. A single shot of liquor, about 2 ounces, has about 125 calories. A 5-ounce glass of wine or a 12-ounce glass of beer has 160 calories.

Keeping Portions Under Control

Pay attention to the serving sizes listed on Nutrition Facts labels. For example, the label on a loaf of bread may list nutritional information for one slice. But if you eat two slices in a sandwich, you have eaten double the calories, fat, and other nutrients.

In addition to what you eat, how much you eat also affects your weight. The pictures below give you an idea of what portion sizes look like for some foods. Try to "eyeball" your portion sizes using everyday objects—it may help you control how many calories you consume.

Serving Sizes = Everyday Objects

Eating slowly or eating from a smaller plate may help you control how much you eat. Before you reach for a second helping, stop and ask yourself if you are still truly hungry. When you eat out, try splitting a meal or dessert with a friend or significant other, or taking half of your meal home in a take-out container. You may save big on calories, and it is tough to beat two meals for the price of one.

Achieving Your Goals

Goals should be realistic and specific, so set yours carefully. Running a marathon is likely not the best goal for someone just starting to get in shape. Similarly, a goal such as "eating healthier" may not be helpful because it is too vague.

Set the Course

Focus on what you want to achieve in the short-term and over the long run. An example of a short-term goal might be to replace soda with water for a week. A good long-term goal might be to walk or run at least three times a week in preparation for an upcoming charity walk or fun run.

Expect Roadblocks

Everyone runs into roadblocks sometimes, so expect them, think of ways to overcome them, and get back on your feet if they set you back. Common roadblocks include:

• loss of motivation
• lack of time
• an upcoming vacation

To manage or overcome a setback:

• Find a workout partner to boost your motivation.
• Try exercising at lunch if you are short on time in the evening.

Chart Your Progress

To track your efforts, simply jot down your physical activity or healthy eating choices for the day in a small notebook. Several websites also offer online physical activity and nutrition trackers for this purpose. See the "Additional Links" section at the end of the brochure for more information about these websites.

Stay Motivated

Setting goals may boost your motivation to eat smart and stay active. But you may need more sources of inspiration—so set rewards along with your goals. Examples might be new workout clothing after you complete a week of regular workouts, or buying a new CD when you lose 5 pounds.

Finally, try asking friends or family members to join you in eating healthier and being more active. Healthy choices become easier when everyone is working toward similar goals.

The Big Picture

Being more active and eating better are two of the best ways you can take care of yourself. Other ways to improve your physical and mental health include:

• Getting adequate sleep.
• Quitting smoking.
• Reducing alcohol intake.

By rewarding yourself with a fit and healthy lifestyle, you are taking control of your future and setting an example that your family and friends can follow. That is really something to take pride in.

Eat healthy to look and feel better!

Eating healthy foods will...

• Help keep your weight in check.
• Keep you awake and focused in school.
• Help you do your best at sports.

Take it easy on pizza, sweets, and sodas!

They have lots of sugar, salt, and fat.

• Limit cakes, cookies, and other foods made with shortening, butter, and margarine.
• Choose water or fat-free or low-fat milk instead of sugary soda or juice drinks.
• Eat more foods like bananas, beans, and yogurt for potassium to help build strong bones.

Give your body the right fuel!

• Make half of your plate fruits and vegetables.
• Power up with lean meats, chicken, seafood, eggs, beans, nutes, tofu, and other protein-rich foods.
• Build strong bones with fat-free or low-fat milk products for calcium and vitamin D.
• Choose whole grains, like whole-wheat bread, brown rice, and oatmeal, for half of your grain servings.

Snack smart on these!

• Fresh apples, berries, or grapes
• A handful of walnuts or almonds
• A small bag of mini-carrots
• Low-fat or fat-free yogurt
• String cheese
• Peanut butter on whole-wheat crackers

Take control!

One fast food meal can have more calories, fat, and sugar than you need for the whole day.

• Avoid "value-sized" or "super-sized meals."
• Share your meal or take half home when eating out.
• Choose whole-wheat bread, lean meats, and fresh fruit at the school cafeteria

Start strong and plan ahead!

Busy schedules can make it hard to eat smart. Planning ahead can help.

• Jump-start your day with breakfast. It will help you do better in school.
• Bagit! Pack a healthy lunch, like a lean turkey sandwich on whole-grain bread and an apple.
• Snack smart by packing your own high-power nibbles for school or time with friends.

You don't have to give up all of your favorite foods or start training for a big race to improve your health. Over time, small changes to your eating, drinking, and physical activity habits may help you control your weight, feel better, and improve your health.

This fact sheet will give you ideas on how to make better food and beverage choices and add physical activity to your life. When you make these changes, you may also become a health champion to help your family, friends, and others in your community do the same.

Am I overweight?

More than three in four African American adults are overweight or obese.

The body mass index (BMI) is the tool used most often to find a person's weight status. This tool may help you find out if your weight could raise your chances of developing health problems described later in this fact sheet.

Another way to find out if you carry too much weight is to measure your waist. You may be more likely to have weight-related health problems if your waist is above a certain size. For women, the size is above 35 inches. For men, the size is above 40 inches.

What is BMI?

The BMI is a tool that measures your weight in relation to your height. It can help you find out if your weight is in a healthy range (normal weight"). Here are the main BMI cutoff values for adults:

• 18.5 to 24.9: normal weight
• 25 to 29.9: overweight
• 30 or greater: obese

Could my weight lead to health problems?

Excess weight, especially around the waist, is linked to serious health problems. But not everyone who is overweight or obese has these problems. Excess weight may raise your chances of having these health problems:

• certain cancers
• heart disease and stroke
• high blood pressure
• kidney disease
• type 2 diabetes

Ask your doctor if you should be concerned about your weight. Your doctor may also do tests to see if you have high blood sugar or high cholesterol (a type of fat in your blood), and ask if you have a family history of certain diseases.

You may lower your chances for health problems by losing weight. Losing 5 to 10 percent of your body weight may improve your health. If you weigh 200 pounds, that would mean losing 10 to 20 pounds.

Slow and steady weight loss of ½ to 2 pounds per week is the safest way to lose weight. To do so, you may need to take in 500 to 750 fewer calories per day. Cutting back on sugar-sweetened beverages like soda and sports drinks is a great way to reduce calories and improve your health.

Questions to Ask Your Doctor

• What is a healthy weight for me?
• What foods and beverages should I consume to improve my health?
• What kinds of physical activity may help me improve my health? How often and for how long should I do these activities?

Where do I start?

It can be hard to control your weight when you are not sure what to eat and drink, do not know the best ways to be physically active, or have limited time and money.

Start by talking to your doctor about ways to improve your eating, drinking, and physical activity habits. Consuming healthier foods and beverages and getting regular physical activity may help you reach and stay at a healthy weight. And write down your own questions before your visit so you are prepared. Refer to the section above for examples of questions to ask your doctor.

How can I consume healthier foods and beverages?

Practice making good food and beverage choices

Good food and beverage choices give your body the fuel it needs, help you stay full longer, and improve your health.

The federal dietary guidelines advise adults to consume these foods and beverages:

• fruits and vegetables
• seafood, lean meats and poultry, eggs, beans, and unsalted nuts and seeds
• fat-free or low-fat milk and milk products, including fortified soy beverages
• whole grains like oatmeal, whole-wheat bread, and brown rice

Think of ways that you can add healthy foods and beverages to your life.

Try these ideas:

• Cover half of your plate with fruits and veggies and choose high-fiber foods like beans and whole-grain breads and cereals. Fruits and veggies may be fresh, canned in 100 percent fruit juice, frozen, or dried, and may be whole, cut up, or pureed. Look for low- or no-salt options when buying canned or frozen veggies.
• Choose a healthy option like salad topped with grilled chicken (not fried) or ask for a side of steamed veggies instead of fries when you eat away from home.
• Choose water, fat-free milk, or sugar-free coffee or tea rather than sugary beverages.

What if I can't drink milk?

Milk is a good source of calcium and vitamin D. If you can’t digest lactose (the sugar found in milk), try these foods for calcium:

• dark leafy vegetables like collard greens or kale
• “lactose-reduced” low-fat or fat-free milk, or soy beverages with added calcium and vitamin D
• orange juice with calcium

Write down your ideas for changes you could make to eat and drink healthier and a date when you will start. At first, make one change. Once you have made one change, you can add another.

Commit to eating and drinking fewer foods, beverages, and snacks that have solid fats and/or added sugars.

Many foods and beverages have empty calories (calories from solid fats and/or added sugars). Calories from solid fats and added sugars are often called empty calories because they have few or no nutrients.

• Solid fats (or saturated fats) are fats that are solid at room temperature, like butter and shortening. Some solid fats are found naturally in foods. They can also be added to foods like potato chips by food companies.
• Added sugars are sugars and syrups that are added when foods or beverages like soda are made.

Solid fats and added sugars can add a lot of calories to what you eat and drink.

A small amount of empty calories is okay, but most people get too many. You can limit empty calories by consuming foods and beverages with empty calories less often or by decreasing the amount you eat or drink.

Try these ideas to reduce or cut empty calories:

• Replace snacks like chips and sweets with fat-free yogurt or baby carrots. And buy low-fat and sugar-free versions of your favorite snacks to limit the amount of empty calories you eat or drink. Check that these products have fewer calories than the regular products.
• When planning get-togethers, find ways to cut back on sugar, salt, and fat as you prepare your favorite recipes. For example, instead of frying meat and veggies, bake or grill them to cut down on the amount of fat. And use low-fat, low-sugar mayo and dressings.
• If you love dessert or have a sweet tooth, replace cakes, cookies, and other treats with fresh fruit and low-fat or fat-free yogurt.

Think of ways you can cut empty-calorie foods and beverages.

Write down your ideas about how you will replace empty-calorie foods and beverages with healthier options. Once you have made one change and are used to it, you can make another.

How many calories you need to stay healthy depends on your age, genes, sex, height, weight, and how active you are. In general, men need more calories than women do, and younger adults need more calories than adults in midlife and older. Talk to your doctor about your calorie needs.

Limit salt.

Sodium (salt) can increase your blood pressure. The Dietary Guidelines advise that African Americans should aim for no more than 1,500 mg a day, including sodium from processed foods.

Before buying packaged foods, read the Nutrition Facts label to find out how much sodium, solid fat, and other nutrients are in one serving of the food. The label also tells you how many servings are included in the package.

Choose foods and beverages with few or no empty calories.

Some examples of foods and beverages that provide nutrients, shown in forms with and without empty calories, are:

Making better choices, like baking instead of frying chicken, can help you cut down on the added sugars and solid fats you eat or drink.

How can I be more physically active?

To improve your health, aim for at least 150 minutes of moderate-intensity aerobic activity per week (or 30 minutes a day, 5 days a week). This type of activity speeds up your heart rate and breathing. You should be able to speak several words in a row while doing aerobic activities, but you should not be able to have a long chat.

Physical activity can be broken up into 10-minute sessions throughout the day. For example, take a brisk 10-minute walk before work, one after lunch, and another after dinner to get to 30 minutes a day.

To lose weight and keep it off, you may need more activity. Aim for 300 minutes per week (or 60 minutes a day, 5 days a week).

Try these moderate-intensity activities to reach your goal:

• walking briskly
• water aerobics
• gardening

As you become more comfortable, consider adding more vigorous activities. Examples include these:

• running
• aerobic dancing
• heavy gardening (digging and shoveling)

In addition to aerobic activity, on at least 2 days per week, try activities that strengthen your muscles. Examples are exercises that use hand weights or your own body weight.

Think about your weekly goal and the activities you will do each day to meet your goal.

Try these ideas:

• Ask a friend or family member to be your workout buddy and plan an activity together. Sign up for a low-cost fitness class at a local center or make plans to visit a park or museum where you can walk together safely.
• Take a daily 15-minute walk if your schedule allows and you can do so safely. If the weather is bad or you don’t have a safe place to take a walk near your home, visit a local shopping center and walk indoors.
• In addition to your moderate-intensity activities, build physical activity into the things you do every day. This can be very helpful when your time is limited or you need to care for your children. Do housework with energy, park farther away, or get off public transportation one block earlier and walk the rest of the way.

Write down your goal for getting more active and how you will meet it. Track your progress to help you stick with it.

You can be active and still keep your hair looking good. Talk to your hair stylist about a hair care routine and style that fit your active life. Try these ideas:

Hair Care Tips

• a natural hairstyle or a style that can be wrapped or pulled back
• a short haircut
• braids, twists, or locs

Stay on track.

Once physical activity becomes a part of your routine, you need to stick with it. Keep things interesting, avoid slip-ups, and find ways to cope with what life throws at you. Try these ideas if you start to slip:

• Plan ahead to avoid setbacks. Find a backup activity you can do in case of bad weather or injury. If you do have a setback, regroup and focus on meeting your goal again as soon as you can.
• Mix up your routine with new activities, physical activity buddies, and healthy rewards.
• Make physical activity a social event. When you invite your friends and family to join you, physical activity can be fun. Perhaps members of your place of worship may want to start a physical activity program or walking club.

The path to improving your eating, drinking, and regular physical activity habits isn’t easy. But don’t give up. Remember, consuming healthy foods, beverages, and snacks and getting regular physical activity over time are key to a healthy body, mind, and spirit.

Beat your physical activity roadblocks!

Having a baby is an exciting time that often inspires women to make healthier lifestyle choices and, if needed, work toward a healthy body weight. Here you’ll find tips on how to improve your eating and physical activity habits while you’re pregnant and after your baby is born.

These tips can also be useful if you’re not pregnant but are thinking about having a baby! By making changes now, you can get used to new lifestyle habits. You’ll give your baby the best possible start on life and be a healthy example to your family for a lifetime.

Healthy Weight

Why is gaining a healthy amount of weight during pregnancy important?

Gaining an appropriate amount of weight during pregnancy helps your baby grow to a healthy size. But gaining too much or too little weight may lead to serious health problems for you and your baby.

According to experts, gaining too much weight during pregnancy raises your chances for developing gestational diabetes (diabetes during pregnancy) and high blood pressure during pregnancy. It also increases your risk for type 2 diabetes and high blood pressure later in life. If you’re overweight or have obesity when you get pregnant, your chances for health problems may be even higher. You could also be more likely to have a cesarean section (C-section).

Gaining a healthy amount of weight helps you have an easier pregnancy and delivery. It may also help make it easier for you to get back to a healthy weight after delivery. Research shows that recommended amounts of weight gain during pregnancy can also lower the chances that you or your child will have obesity and weight-related problems later in life.

How much weight should I gain during my pregnancy?

How much weight you should gain depends on your body mass index (BMI) before pregnancy. BMI is a measure of your weight in relation to your height. You can use a formula to calculate your BMI online.

The general weight-gain advice below is for women having only one baby.

It’s important to gain weight very slowly. The old myth that you’re “eating for two” is not true. During the first 3 months, your baby is only the size of a walnut and doesn’t need many extra calories. The following rate of weight gain is advised

• 1 to 4 pounds total in the first 3 months
• 2 to 4 pounds each month from 4 months until delivery

Talk to your health care professional about how much weight gain is appropriate for you. Work with him or her to set goals for your weight gain. Take into account your age, weight, and health. Track your weight at home or when you visit your health care professional.

Don’t try to lose weight if you’re pregnant. Your baby needs to be exposed to healthy foods and low-calorie beverages (particularly water) to grow properly. Some women may lose a small amount of weight at the start of pregnancy. Speak to your health care professional if this happens to you.

Healthy Eating

How much should I eat and drink?

Consuming healthy foods and low-calorie beverages, particularly water, and the appropriate number of calories may help you and your baby gain the proper amount of weight.

How much food and how many calories you need depends on things such as your weight before pregnancy, your age, and how quickly you gain weight. If you’re at a healthy weight, the Centers for Disease Control and Prevention (CDC) says you need no extra calories in your first trimester, about 340 extra calories a day in your second trimester, and about 450 extra calories a day in your third trimester. You also may not need extra calories during the final weeks of pregnancy.

Check with your health care professional about your weight gain. If you’re not gaining the weight you need, he or she may advise you to take in more calories. If you’re gaining too much weight, you may need to cut down on calories. Each woman’s needs are different. Your needs also depend on whether you were underweight, overweight, or had obesity before you became pregnant, or if you’re having more than one baby.

What kinds of foods and beverages should I consume?

A healthy eating plan for pregnancy includes nutrient-rich foods and beverages. The Dietary Guidelines for Americans, 2020–2025 recommend these foods and beverages each day

• fruits and vegetables (provide vitamins and fiber)
• whole grains, such as oatmeal, whole-grain bread, and brown rice (provide fiber, B vitamins, and other needed nutrients)
• fat-free or low-fat milk and milk products or nondairy soy, almond, rice, or other drinks with added calcium and vitamin D
• protein from healthy sources, such as beans and peas, eggs, lean meats, seafood that is low in mercury (up to 12 ounces per week), and unsalted nuts and seeds, if you can tolerate them and aren’t allergic to them.

A healthy eating plan also limits salt, solid fats (such as butter, lard, and shortening), and sugar-sweetened drinks and foods.

Does your eating plan measure up? How can you improve your habits? Try consuming fruit like berries or a banana with hot or cold cereal for breakfast; a salad with beans or tofu or other non-meat protein for lunch; and a lean serving of meat, chicken, turkey, or fish and steamed vegetables for dinner. Think about new, healthful foods and beverages you can try. Write down your ideas and share them with your health care professional.

For more about healthy eating, see the MyPlate Daily Checklist. It can help you make an eating plan for each trimester (3 months) of your pregnancy.

What if I’m a vegetarian?

A vegetarian eating plan during pregnancy can be healthy. Consider the quality of your eating plan and talk to your health care professional to make sure you’re getting enough calcium, iron, protein, vitamin B12, vitamin D, and other needed nutrients. Your health care professional may also tell you to take vitamins and minerals that will help you meet your needs.

Do I have any special nutrition needs now that I’m pregnant?

Yes. During pregnancy, you need more vitamins and minerals such as folate, iron, and calcium.

Getting the appropriate amount of folate is very important. Folate, a B vitamin also known as folic acid, may help prevent birth defects. Before pregnancy, you need 400 mcg per day from supplements or fortified foods, in addition to the folate you get naturally from foods and beverages. During pregnancy, you need 600 mcg. While breastfeeding, you need 500 mcg of folate per day. Foods high in folate include orange juice, strawberries, spinach, broccoli, beans, fortified breads, and fortified low-sugar breakfast cereals. These foods may even provide 100% of the daily value of folic acid per serving.

Most health care professionals tell women who are pregnant to take a prenatal vitamin every day and consume healthy foods, snacks, and beverages. Ask your doctor about what you should take.

What other new habits may help my weight gain?

Pregnancy can create some new food, beverage, and eating concerns. Meet the needs of your body and be more comfortable with these tips. Check with your health care professional with any concerns.

• Eat breakfast every day. If you feel sick to your stomach in the morning, try dry whole-wheat toast or whole-grain crackers when you first wake up. Eat them even before you get out of bed. Eat the rest of your breakfast (fruit, oatmeal, hot or cold cereal, or other foods) later in the morning.
• Eat high-fiber foods. Eating high-fiber foods, drinking water, and getting daily physical activity may help prevent constipation. Try to eat whole-grain cereals, brown rice, vegetables, fruits, and beans.
• If you have heartburn, eat small meals spread throughout the day. Try to eat slowly and avoid spicy and fatty foods (such as hot peppers or fried chicken). Have drinks between meals instead of with meals. Don’t lie down soon after eating.

What foods and drinks should I avoid?

Certain foods and drinks can harm your baby if you have them while you’re pregnant. Here’s a list of items you should avoid.

• Alcohol. Do not drink alcohol, such as wine, beer, or hard liquor.
• Caffeine. Enjoy decaf coffee or tea, drinks not sweetened with sugar, or water with a dash of juice. Avoid diet drinks, and limit drinks with caffeine to less than 200 mg per day—the amount in about 12 ounces of coffee.
• Fish that may have high levels of mercury (a substance that can build up in fish and harm an unborn baby). Limit white (albacore) tuna to 6 ounces per week. Do not eat king mackerel, marlin, orange roughy, shark, swordfish, or tilefish. To get the helpful nutrients in fish and shellfish, you may eat up to 12 ounces of seafood per week, choosing from many safe seafood choices, such as cod, salmon, and shrimp.
• Foods that may cause illness in you or your baby (from viruses, parasites, or bacteria such as Listeria or E. coli). Avoid soft cheeses made from unpasteurized or raw milk; raw cookie dough; undercooked meats, eggs, and seafood; and deli salads. Take care in choosing and preparing lunch meats, egg dishes, and meat spreads. See more food safety guidelines during pregnancy .
• Anything that is not food. Some pregnant women may crave something that is not food, such as laundry starch, clay, ashes, or paint chips. This may mean that you’re not getting the right amount of a nutrient. Talk to your health care professional if you crave something that isn’t food. He or she can help you get the right amount of nutrients.

Physical Activity

Should I be physically active during my pregnancy?

Almost all women can and should be physically active during pregnancy. According to current physical activity guidelines, regular physical activity may

• help you and your baby gain the appropriate amounts of weight
• reduce backaches, leg cramps, and bloating
• reduce your risk for gestational diabetes (diabetes during pregnancy)
• reduce your risk for postpartum depression 

There's also some evidence that physical activity may reduce the risk of problems during pregnancy such as preeclampsia (high blood pressure during pregnancy), reduce the length of labor and postpartum recovery, and reduce the risk of having a cesarean section (or C-section).

If you were physically active before you became pregnant, you may not need to change your exercise habits. Talk with your health care professional about how to change your workouts during pregnancy.

Being physically active can be hard if you don’t have childcare for your other children, haven’t exercised before, or don’t know what to do. Keep reading for tips about how you can work around these hurdles and be physically active.

How much and what type of physical activity do I need?

According to current guidelines, most women need the same amount of physical activity as they did before becoming pregnant. Aim for at least 150 minutes a week of moderate-intensity aerobic activity. Aerobic activities—also called endurance or cardio activities—use large muscle groups (back, chest, and legs) to increase your heart rate and breathing. Brisk walking is a form of aerobic activity.

How can you tell if you’re doing moderate-intensity aerobic activity? Take the “talk test” to find out. If you’re breathing hard but can still have a conversation easily—but you can’t sing—that’s moderate intensity.

If you can only say a few words before pausing for a breath, that’s called vigorous-intensity activity. If you were in the habit of doing vigorous-intensity aerobic activity or were physically active before your pregnancy, then it’s likely okay for you to continue these activities during your pregnancy.

You can talk to your health care professional about whether to or how to adjust your physical activity while you’re pregnant. If you have health issues such as obesity, high blood pressure, diabetes, or anemia (too few healthy red blood cells), ask your health care professional about a level of activity that’s safe for you and your unborn baby.

How can I stay active while pregnant?

Even if you haven’t been active before, you can be active during your pregnancy. Here are some tips.

• Go for a walk where you live, in a local park, or in a shopping mall with a family member or friend. If you already have children, take them with you and make it a family outing.
• Get up and move around at least once an hour if you sit most of the day. When watching TV or sitting at your computer, get up and move around. Even a simple activity like walking in place can help.
• Make a plan to be active while pregnant. List the activities you’d like to do, such as walking or taking a prenatal yoga class. Think of the days and times you could do each activity on your list, such as first thing in the morning, during your lunch break from work, after dinner, or on Saturday afternoon. Look at your calendar or phone or other device to find the days and times that work best and commit to those plans.

How can I stay safe while being active?

For your health and safety, and for your baby’s, you should not do certain physical activities while pregnant. Some of these are listed below. Talk to your health care professional about other physical activities you should not do.

Safety do’s and don’ts

Follow these safety tips while being active.

After the Baby Is Born

How can I stay healthy after my baby is born?

After you deliver your baby, your health may be better if you try to return to a healthy weight slowly. Not losing your “baby weight” may lead to overweight or obesity later in life. Slowly returning to a healthy weight may lower your chances of diabetes, heart disease, and other weight-related problems.

Healthy eating, regular physical activity, adequate sleep, and other healthy habits after your baby is born may help you return to a healthy weight and give you energy.

After your baby is born

• Consume foods and beverages to meet your calorie needs.
• Regular physical activity will continue to benefit your overall health. Moderate-intensity physical activity will increase your fitness and can improve your mood.

Also, physical activity does not appear to have bad effects on how much breast milk is produced, what the breast milk contains, or how much the baby grows.

How may breastfeeding help?

Breastfeeding  may or may not make it easier for you to lose weight because your body uses extra calories to produce milk. Even if breastfeeding does not help you lose weight, it’s linked to many other benefits for mother and child.

For mothers who breastfeed, experts advise feeding their babies only breast milk for the first 6 months—no other foods or drinks during this time. Experts suggest that those women continue breastfeeding at least until their baby reaches 12 months.

Calorie needs when you’re breastfeeding depend on how much body fat you have and how active you are. Talk with your health care professional about your calorie needs while you are breastfeeding.

Benefits of breastfeeding. Breastfeeding your baby

• likely gives him or her an appropriate mix of vitamins, minerals, and other important nutrients in a liquid (breast milk) that is easy to digest
• helps boost his or her immune system
• helps protect your baby from common problems, like ear infections  and diarrhea

What else may help?

Pregnancy and the time after you deliver your baby can be wonderful, exciting, emotional, stressful, and tiring—all at once. These feelings may cause you to overeat, not get enough calories, or lose your drive and energy. Being good to yourself may help you cope with your feelings and follow healthy lifestyle habits.

Here are some ideas that may help.

• Sleep when the baby sleeps.
• Ask someone you trust to watch your baby while you nap, bathe, read, go for a walk, or go grocery shopping.
• Explore groups that you and your newborn can join, such as “new moms” groups.
• Don’t feel like you need to do it all on your own. Seek help from friends, family members, or local support groups.

Summary of Tips for Pregnancy

• Talk to your health care professional about how much weight you should gain during your pregnancy, and regularly track your progress.
• Consume foods and beverages rich in folate, iron, calcium, and protein. Talk with your health care professional about prenatal supplements (vitamins you may take while pregnant).
• Eat breakfast every day.
• Eat foods high in fiber, and drink fluids (particularly water) to avoid constipation.
• Avoid alcohol, raw or undercooked fish, fish high in mercury, undercooked meat and poultry, and soft cheeses.
• Do moderate-intensity aerobic activity at least 150 minutes a week during your pregnancy. If you have health issues, talk to your health care professional before you begin.
• After pregnancy, slowly get back to your routine of regular, moderate-intensity physical activity.
• Gradually return to a healthy weight.

People with disabilities need health care and health programs for the same reasons anyone else does—to stay well, active, and a part of the community.

Having a disability does not mean a person is not healthy or that he or she cannot be healthy. Being healthy means the same thing for all of us—getting and staying well so we can lead full, active lives. That means having the tools and information to make healthy choices and knowing how to prevent illness.

For people with disabilities, it also means knowing that health problems related to a disability can be treated. These problems, also called secondary conditions, can include pain, depression, and a greater risk for certain illnesses.

To be healthy, people with disabilities require health care that meets their needs as a whole person, not just as a person with a disability. Most people with or without disabilities can stay healthy by learning about and living healthy lifestyles.

Leading a Long and Healthy Life

Although people with disabilities sometimes have a harder time getting and staying healthy than people without disabilities, there are things we can all do to get and stay healthy.

Tips for leading a long and healthy life:

• Be physically active every day.
• Eat healthy foods in healthy portions.
• Don’t get too much sun.
• Get regular checkups.
• Don’t smoke.
• Use medicines wisely.
• If you drink alcoholic beverages, drink in moderation.
• Get help for substance abuse.
• Stay in touch with family and friends.
• If you need help, talk with your health care professional.

Getting the Best Possible Health Care

People with disabilities must get the care and services they need to help them be healthy.

If you have a disability, there are many things you can do to make sure you are getting the best possible health care:

• Know your body, how you feel when you are well and when you’re not.
• Talk openly with your health care professional about your concerns.
• Find health care professionals that you are comfortable with in your area.
• Check to be sure you can physically get into your health care professional’s office, such as having access to ramps or elevators if you use an assistive device like a wheelchair or scooter.
• Check to see if your health care professional’s office has the equipment you need, such as an accessible scale or examining table.
• Ask for help from your health care professional’s office staff if you need it.
• Think about your questions and health concerns before you visit your health care professional so that you’re prepared.
• Bring your health records with you.
• Take a friend with you if you are concerned you might not remember all your questions or what is said by the health care professional.
• Get it in writing. Write down, or have someone write down for you, what is said by the health care professional.

Physical Activity

Adults of all shapes, sizes, and abilities can benefit from being physically active, including those with disabilities. For important health benefits, all adults should do both aerobic and muscle-strengthening physical activities. Regular aerobic physical activity increases heart and lung functions; improves daily living activities and independence; decreases chances of developing chronic diseases; and improves mental health.

Adults with disabilities should try to get at least 2 hours and 30 minutes (150 minutes) a week of moderate-intensity aerobic physical activity (i.e., brisk walking; wheeling oneself in a wheelchair) or at least 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity (i.e., jogging, wheelchair basketball) or a mix of both moderate- and vigorous-intensity aerobic physical activities each week. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity. They should avoid inactivity as some physical activity is better than none.

Muscle-strengthening activities should include moderate and high intensity, and involve all major muscle groups on two or more days a week (i.e., working with resistance-band, adapted yoga) as these activities provide additional health benefits. All children and adolescents should do 1 hour (60 minutes) or more of physical activity each day.

If a person with a disability is not able to meet the physical activity guidelines, they should engage in regular physical activity based on their abilities and should avoid inactivity. Adults with disabilities should talk to their healthcare provider about the amounts and types of physical activity that are appropriate for their abilities.

Tips for getting fit:

• Talk to your doctor about how much and what kind of physical activity is right for you.
• Find opportunities to increase physical activity regularly in ways that meet your needs and abilities.
• Start slowly, based on your abilities and fitness level (e.g. be active for at least 10 minutes at a time, slowly increase activity over several weeks, if necessary).
• Avoid inactivity. Some activity is better than none!

Abuse and Violence of People with Disabilities

People with disabilities are at greater risk for abuse, violence, and harm than people without disabilities. This is called victimization. Victimization is harm caused on purpose. It is not an “accident” and can happen anywhere. The two most common places where victimization occurs are in hospitals and homes.

Victimization includes:

• Physical violence with or without a weapon.
• Sexual violence of any kind, including rape.
• Emotional abuse, including verbal attacks or being humiliated.
• Neglect of personal needs for daily life, including medical care or equipment.

In the United States, people with disabilities are 4 to 10 times more likely to be victimized than people without disabilities. Children with disabilities are more than twice as likely to be victimized as children without disabilities. Researchers found that 11.5% of adults with a disability were victims of sexual assault vs. 3.9% of adults without disabilities. In addition, 13.0% of people with disabilities were victims of attempted sexual assault compared to 5.7% without disabilities.

Victims usually know the person who harms them. They can be health care workers, intimate partners, or family members. More men than women cause harm to people with disabilities. If you or someone you love is being victimized, there is help available.

• Dial 911 if you need immediate assistance.
• Call the National Domestic Violence hotline at:
  • 1-800-799-SAFE or TTY 1-800-787-3224

Sexual Health and Sexuality

Health care professionals and people with disabilities should feel comfortable talking to each other about sexual health and sexuality. People with disabilities can ask their doctor questions about sexuality, sexual functioning, contraceptives, and reproductive concerns.

Mental Health and Well-Being

For everyone, overall mental health and well-being is very important. Mental health is how we think, feel and act as we cope with life. People need to feel good about their life and value themselves.

All people, including those with disabilities might feel isolated from others, or have low self-esteem. They may be depressed. There are different ways to treat depression. Exercise may be effective for some people. Counseling, medication, or both might also be needed.

Everyone feels worried, anxious, sad or stressed sometimes. If these feelings do not go away and they interfere with your daily life, you should talk with other people about your feelings, such as a family member or health care professional.

There’s a lot you can do to keep your eyes healthy and protect your vision.

Get a comprehensive dilated eye exam

Getting a dilated eye exam is simple and painless — and it’s the single best thing you can do for your eye health!

Even if your eyes feel healthy, you could have a problem and not know it. That’s because many eye diseases don’t have any symptoms or warning signs.

A dilated eye exam is the only way to check for many eye diseases early on, when they’re easier to treat.

Find out if you’re at risk for eye diseases

Getting older increases your risk of some eye diseases. You might also have a higher risk of some eye diseases if you:

• Are overweight or obese
• Have a family history of eye disease
• Are African American, Hispanic, or Native American

Other health conditions, like diabetes or high blood pressure, can also increase your risk of some eye diseases. For example, people with diabetes are at risk for diabetic retinopathy — an eye condition that can cause vision loss and blindness.

If you’re worried you might be at risk for some eye diseases, talk to your doctor. You may be able to take steps to lower your risk.

Know your family’s health history. Talk with your family members to find out if they’ve had any eye problems. Some eye diseases and conditions run in families, like age-related macular degeneration or glaucoma. Be sure to tell your eye doctor if any eye diseases run in your family.

Take care of your health

Protecting your overall health can go a long way toward keeping your eyes healthy! It’s important to make healthy choices and take good care of yourself.

Keep in mind that healthy habits like eating well and being active can lower your risk for diseases and conditions that can lead to eye or vision problems, like diabetes or high blood pressure. Follow these tips for healthy vision:

Eat healthy foods. Be sure to have plenty of dark, leafy greens like spinach, kale, and collard greens. Eating fish that are high in omega-3 fatty acids — like salmon, tuna, and halibut — is good for your eyes, too.

Get active. Being physically active helps you stay healthy. It can also lower your risk of health conditions that can cause eye health or vision problems — like diabetes, high blood pressure, and high cholesterol.

Quit smoking. Smoking isn’t just bad for your lungs — it can hurt your eyes, too! Smoking increases your risk of diseases like macular degeneration and cataracts — and it can harm the optic nerve. If you’re ready to quit, call 1-800-QUIT-NOW (1-800-784-8669) for free support.

Protect your eyes

Every day, you can take simple steps to keep your eyes healthy. Use these tips to protect your eyes from things that can harm them:

Wear sunglasses. Protect your eyes from the sun by wearing sunglasses — even on cloudy days! Be sure to look for sunglasses that block 99 to 100 percent of both UVA and UVB radiation.

Wear protective eyewear. Safety glasses and goggles are designed to protect your eyes during certain activities, like playing sports, doing construction work, or doing home repairs. You can buy them from most eye care providers and some sporting goods stores.

Give your eyes a rest. Looking at a computer for a long time can tire out your eyes. Rest your eyes by taking a break every 20 minutes to look at something about 20 feet away for 20 seconds.

If you wear contacts, take steps to prevent eye infections. Always wash your hands before you put your contact lenses in or take them out. Be sure to disinfect your contact lenses and replace them regularly.

1. Choose water workouts and make a splash as you get fit and strong.
2. Add color, variety, and flavor to your meals with fruits and vegetables fresh from your local farmers market.
3. Visit museums, the zoo, or an aquarium and walk for hours without realizing it.
4. When the sidewalks sizzle, get moving indoors with a fun fitness video or DVD.
5. Start a small garden in your yard or in a community patch to exercise, grow healthy food, and have fun with family and neighbors.
6. Plan a weekend hike through a park, a family softball game, or an evening walk around your neighborhood.
7. Fuel your summer with nutrient-rich foods like whole grains, fat-free or low-fat milk and cheese, seafood, lean meats, poultry, eggs, beans, nuts, and seeds.
8. Drink plenty of water before, during, and after exercise, especially when the temperature soars.
9. Strengthen your muscles at least twice a week with push-ups, pull-ups, or lifting weights
10. Beat the heat with an early morning activity. Go for a walk or bike ride while watching the sun come up.

Are you thinking about being more active? Have you been trying to cut back on less healthy foods? Are you starting to eat better and move more but having a hard time sticking with these changes?

Old habits die hard. Changing your habits is a process that involves several stages. Sometimes it takes a while before changes become new habits. And, you may face roadblocks along the way.

Adopting new, healthier habits may protect you from serious health problems like obesity and diabetes. New habits, like healthy eating and regular physical activity, may also help you manage your weight and have more energy. After a while, if you stick with these changes, they may become part of your daily routine.

The information below outlines four stages you may go through when changing your health habits or behavior. You will also find tips to help you improve your eating, physical activity habits, and overall health. The four stages of changing a health behavior are

• contemplation
• preparation
• action
• maintenance

What stage of change are you in?

Contemplation: “I’m thinking about it.”

In this first stage, you are thinking about change and becoming motivated to get started.

You might be in this stage if you

• have been considering change but are not quite ready to start
• believe that your health, energy level, or overall well-being will improve if you develop new habits
• are not sure how you will overcome the roadblocks that may keep you from starting to change

Preparation: “I have made up my mind to take action.”

In this next stage, you are making plans and thinking of specific ideas that will work for you.

You might be in this stage if you

• have decided that you are going to change and are ready to take action
• have set some specific goals that you would like to meet
• are getting ready to put your plan into action

Action: “I have started to make changes.”

In this third stage, you are acting on your plan and making the changes you set out to achieve.

You might be in this stage if you

• have been making eating, physical activity, and other behavior changes in the last 6 months or so
• are adjusting to how it feels to eat healthier, be more active, and make other changes such as getting more sleep or reducing screen time
• have been trying to overcome things that sometimes block your success

Maintenance: “I have a new routine.”

In this final stage, you have become used to your changes and have kept them up for more than 6 months.

You might be in this stage if

• your changes have become a normal part of your routine
• you have found creative ways to stick with your routine
• you have had slip-ups and setbacks but have been able to get past them and make progress

Did you find your stage of change? Read on for ideas about what you can do next.

Contemplation: Are you thinking of making changes?

Making the leap from thinking about change to taking action can be hard and may take time. Asking yourself about the pros (benefits) and cons (things that get in the way) of changing your habits may be helpful. How would life be better if you made some changes?

Think about how the benefits of healthy eating or regular physical activity might relate to your overall health. For example, suppose your blood glucose, also called blood sugar, is a bit high and you have a parent, brother, or sister who has type 2 diabetes. This means you also may develop type 2 diabetes. You may find that it is easier to be physically active and eat healthy knowing that it may help control blood glucose and protect you from a serious disease.

You may learn more about the benefits of changing your eating and physical activity habits from a health care professional. This knowledge may help you take action.

Look at the lists of pros and cons below. Find the items you believe are true for you. Think about factors that are important to you.

Healthy Eating

Physical Activity

Preparation: Have you made up your mind?

If you are in the preparation stage, you are about to take action. To get started, look at your list of pros and cons. How can you make a plan and act on it?

The chart below lists common roadblocks you may face and possible solutions to overcome roadblocks as you begin to change your habits. Think about these things as you make your plan.

Once you have made up your mind to change your habits, make a plan and set goals for taking action. Here are some ideas for making your plan:

• learn more about healthy eating and food portions
• learn more about being physically active
• make lists of
  • healthy foods that you like or may need to eat more of—or more often
  • foods you love that you may need to eat less often
  • things you could do to be more physically active
  • fun activities you like and could do more often, such as dancing

After making your plan, start setting goals for putting your plan into action. Start with small changes. For example, “I’m going to walk for 10 minutes, three times a week.” What is the one step you can take right away?

Action: Have you started to make changes?

You are making real changes to your lifestyle, which is fantastic! To stick with your new habits

• review your plan
• look at the goals you set and how well you are meeting them
• overcome roadblocks by planning ahead for setbacks
• reward yourself for your hard work

Track your progress

• Tracking your progress helps you spot your strengths, find areas where you can improve, and stay on course. Record not only what you did, but how you felt while doing it—your feelings can play a role in making your new habits stick.
• Recording your progress may help you stay focused and catch setbacks in meeting your goals. Remember that a setback does not mean you have failed. All of us experience setbacks. The key is to get back on track as soon as you can.
• You can track your progress with online tools such as the NIH Body Weight Planner. The NIH Body Weight Planner lets you tailor your calorie and physical activity plans to reach your personal goals within a specific time period.

Overcome roadblocks

• Remind yourself why you want to be healthier. Perhaps you want the energy to play with your nieces and nephews or to be able to carry your own grocery bags. Recall your reasons for making changes when slip-ups occur. Decide to take the first step to get back on track.
• Problem-solve to “outsmart” roadblocks. For example, plan to walk indoors, such as at a mall, on days when bad weather keeps you from walking outside.
• Ask a friend or family member for help when you need it, and always try to plan ahead. For example, if you know that you will not have time to be physically active after work, go walking with a coworker at lunch or start your day with an exercise video.

Reward yourself

• After reaching a goal or milestone, allow for a nonfood reward such as new workout gear or a new workout device. Also consider posting a message on social media to share your success with friends and family.
• Choose rewards carefully. Although you should be proud of your progress, keep in mind that a high-calorie treat or a day off from your activity routine are not the best rewards to keep you healthy.
• Pat yourself on the back. When negative thoughts creep in, remind yourself how much good you are doing for your health by moving more and eating healthier.

Maintenance: Have you created a new routine?

Make your future a healthy one. Remember that eating healthy, getting regular physical activity, and other healthy habits are lifelong behaviors, not one-time events. Always keep an eye on your efforts and seek ways to deal with the planned and unplanned changes in life.

Now that healthy eating and regular physical activity are part of your routine, keep things interesting, avoid slip-ups, and find ways to cope with what life throws at you.

Add variety and stay motivated

• Mix up your routine with new physical activities and goals, physical activity buddies, foods, recipes, and rewards.

Deal with unexpected setbacks

• Plan ahead to avoid setbacks. For example, find other ways to be active in case of bad weather, injury, or other issues that arise. Think of ways to eat healthy when traveling or dining out, like packing healthy snacks while on the road or sharing an entrée with a friend in a restaurant.
• If you do have a setback, don’t give up. Setbacks happen to everyone. Regroup and focus on meeting your goals again as soon as you can.

Challenge yourself!

• Revisit your goals and think of ways to expand them. For example, if you are comfortable walking 5 days a week, consider adding strength training twice a week. If you have limited your saturated fat intake by eating less fried foods, try cutting back on added sugars, too. Small changes can lead to healthy habits worth keeping.

Regular physical activity is good for you. Exercise reduces your risk of cardiovascular disease, diabetes, and some cancers. It makes your bones and muscles stronger and improves your mental health and mood. Exercise is an important part of a healthy lifestyle. But healthy weight loss starts with a healthy diet. 

Food

If you want to lose weight, you need to burn more calories than you eat and drink. It’s easier to cut calories from your meals than to burn off the same number of calories through exercise. Many people think that eating healthier means making big changes all at once. Research shows that small changes in what you eat can lead to slow and steady weight loss over time. Safe weight loss involves healthy food choices and eating smaller portions.

You can still eat your favorite foods as part of a healthy weight loss plan. There are ways you can limit the calories in food. For example, you can bake foods rather than frying them. And replace less healthy options with a mix of fruits, veggies, whole grains, protein foods, and low-fat dairy. Keeping a food diary can help you see both good and bad eating patterns.

Physical Activity

Regular physical activity can help you reach your short- and long-term weight loss goals. But exercise burns fewer calories than many people think. Thirty minutes of swimming laps could burn off 350 calories. You might not be able to do 30 minutes of intense exercise every day. You could reduce the same number of calories by cutting out two 16-ounce sodas each day.

Studies show that exercising for 10 minutes three times a day gives the same benefits as 30 minutes of non-stop cardio exercise. Running, swimming laps, and jumping rope are just a few ways to build cardio exercise into your schedule. Try to find cardio exercises that you enjoy, alone or with family or friends.

If you’re exercising regularly for weight loss or to be healthier in general, you might notice you have a bigger appetite. This makes it easy to trick yourself into eating more than you need after exercising. Overeating after exercising can undo the hard work you’re doing to lose weight. Pay attention to portions when you eat after working out. Have a healthy snack before exercising to keep your appetite under control.

Adding muscle is a good way to increase the calories you burn when you're not exercising. If you want to lose weight and reduce body fat, strength training can help. Strength training two or three days a week can help you build strong muscles, which can help you burn more calories. You can lift weights, do push-ups or sit-ups, or do household or yard work that makes you lift or dig.