energize yourself 2004
TRANSCRIPT
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Energize Yourself
and your family!
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Didyouknow?
Being healthy and active can help give you the energyto keep up with the demands o your busy lie, take better
care o yoursel, and be there or the people who depend on you.
I you are overweight and inactive, you are more likely to get:
type 2 diabetes (high blood sugar)
heart disease
high blood pressure
stroke
certain orms o cancer
You may improve your health i youMove More and Eat Better!This booklet gives you tips on how to get moving
and eat well even when your lie is busy.
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...and your family
I dont have time for
physical activity.
You can sneak it into your day, a ew min-
utes at a time. Get started by making these
small changes in your daily routine:
Get o the bus or subway one stop
early and walk the rest o the way
(be sure the area is sae).
Take the stairs instead o the elevator
(be sure the stairs are well lit).
You do not have to do your entire
workout in one block o time. Break
it up taking three 10-minute walks
during your day may be easier than
taking one 30-minute walk.
Walk and talk with a riend at lunch.
Put more energy into housework and yard work.
Make regular appointments or your workouts and keep
them as you would a hair or nail appointment.
Be active while doing
other things. For
example, lit weights or
march in place while
watching TV. Try
walking around your
home while talking onthe cordless telephone.
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...and your family
Physical activity is a chore.
It can be un! Try to:
Do things you enjoy, like walking, dancing, swimming,
or playing sports.
Walk or take an exercise class with a riend or a group.
This way, you can cheer each other on, have company,
and eel saer when you are outdoors.
Be active with your kidsride bikes, jump doubledutch,toss a sotball, play tag, or do jumping jacks. Physical
activity is good or them too.
Use your daily workouts as time-outs just or yoursel.
Tips on EatingBetter
It may be hard to eat healthy iyou do not have time to cook or
your kids want ast ood. Try these
tips to eat better, save time, andstretch your ood budget.
Help Your FamilyEat Well
Here are some ways that you and
your amily can eat better:
Eat breakast every day. Try a
whole-grain cereal like raisin
bran with at-ree or low-at
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Energize yourself...
milk, or whole-wheat toast spread with jam. Enjoy some
ruit with your breakast too.
Teach kids that healthy oods taste good. Make macaroniand cheese with at-ree milk and low-at cheese. Try a
peanut butter (spread thin) and jam or preserves sandwich
instead o a burger and ries.
Choose at-ree or low-at milk, yogurt, and cheese
instead o ull-at dairy products.
Choose whole-grain oods like whole-wheat bread,
oatmeal, brown rice, or whole-wheat pasta more oten
than refned-grain oods, like white bread, white rice,
and white pasta.
Snack on ruits and
vegetables. Keep a
bowl o ruit on thetable, bags o mini
carrots in the
rerigerator, and
boxes o raisins in the
cupboard.
Do not keep a lot osweets like cookies,
candy, or soda in the
house. Too many
sweets can crowd out
healthier oods.
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...and your family
Save Time and Money When You Cook
You do not have to spend a lot o time in the kitchen or a lot o
money to eat well.
Buy oods that are easy
to prepare, like pasta and
tomato sauce, rice and
beans, or canned tuna
packed in water.
Plan ahead and cook
enough ood to have
letovers. Casseroles,
meat loa, and whole
cooked chicken can
eed your amily or
several days. (Besure to reeze or
rerigerate letovers
right away to keep
them sae to eat.)
Buy rozen or canned
vegetables (no salt added)
and canned ruit packed
in juice. They are just as
good or you as resh pro-
duce and will not go bad.
Buy resh ruits
and vegetables that
are in season. Buy only
as much as you will use so they will not go bad.
TIPKeepafooddiary.Writingdownwhatyoueat,whenyoueat,andhowyoufeelwhenyoueatcan
helpyouunderstandyoureatinghabits.Youmaybeabletoseewaystomakeyoureatinghabitshealthier.Youcanalsouseyourdiarytoplanweeklymenus,makeshoppinglists,andkeeptrackofrecipesyouwouldliketotry.Formoreinformationaboutkeepingtrackoffoodportions,readWINsbrochureJustEnoughforYou:AboutFoodPortions.
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Try canned beans like kidney, butter, pinto, or black beans.
They are loaded with protein, cost less than meat, and
make quick and easy additions to your meals.
I your local store does not have the oods you want, or the
prices are too high, go to another store or your local armers
market. Share a ride or the cost o a taxi with riends.
Involve your riends by having days o cooking and sharing
healthy meals together. Cut costs by buying the ingredients
together.
Reading Food Labels
Food labels may help you make healthy ood choices.* Butthey can be conusing. Here are some quick tips or reading oodlabels:
Check Serving Size and Calories: All theinormation on a ood label is based on the serving size.
Be careulone serving may be much smaller than you think.
I you double the servings you eat, you double the
calories and nutrients,
including the percent DailyValues (DVs).
Percent DV: This tellsyou i a ood is high or low
in nutrients. Foods that have
more than 20-percent DV
o a nutrient are high. Foodsthat have 5-percent DV or
less are low.
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* For more inormation on reading nutrition labels, visit http://www.cfsan.fda.gov.
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...and your family
Saturated Fat:Saturated at is not healthy
or your heart. Comparelabels on similar oods and
try to choose oods that
have a 5-percent DV or less
or saturated at. Most o
the ats you eat should be
polyunsaturated and
monounsaturated. Keeptotal at intake between
20 percent to 35 percent
o calories.
Trans Fat: Trans at is nothealthy or your heart. When
reading ood labels, add
together the grams otransat and saturated at, and
choose oods with the
lowest combined amount.
Cholesterol: Too much cholesterol is not healthy or your heart.Keep your intake o saturated at, trans at, and cholesterol as low
as possible.
Sodium (Salt): Salt contains sodium. Research shows thateating less than 2,300 milligrams o sodium about (1 teaspoon
o salt) per day may reduce the risk o high blood pressure.
Fiber: Choose oods that are rich in fber, such as whole grains,ruits, and vegetables.
Sugar: Try to choose oods with little or no added sugar (likelow-sugar cereals).
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0
Calcium: Choose oods that are high in calcium. Foods thatare high in calcium have at least 20-percent DV.
For inormation about the 2005 Dietary Guidelines for Americans,
see http://www.healthierus.gov/dietaryguidelines.
Eating on the Go
In real lie, you cannot always cook your meals or eat at thetable. Here are some ways to make healthy choices when youare on the go:
Choose a salad or a grilled chicken sandwich (not ried)
instead o a burger at ast ood restaurants.
I you really want a burger, make it a small
one without sauce. Skip the ries or share themwith a riend.
Take healthy snacks with you to work. Try graham crackers,
pretzels, baby carrots, or a small amount o raisins or nuts
(but remember that nuts and raisins are high in calories).
Balance your meals throughout the day. I you have a high-
at or high-calorie
breakast or lunch,
make sure you eat
a low-at dinner. I
you know you will
be having a higher
at dinner, make
lower at choices
earlier in the day.
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...and your family
Keeping Track of Serving Sizes
Many people think that bigger is better. We are so usedto value-sized portions in restaurants that it is easy to eat more than
our bodies need. Eating smaller portions will help you cut down on
calories and at (and might save you money too). Here is a 1,600-
calorie per day sample menu with sensible servings:*
* Adapted rom National Heart, Lung, and Blood Institute (NHLBI) sample menus.
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w-atcreamcheese1cuplow-atorat-reemilk3/4cuporangejuice
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Use margarine instead of
butter. Choose a soft
margarine that has no more
than 2 grams of saturated fat
per tablespoon and that lists
liquid vegetable oil as the
frst ingredient on the
ingredient list.
(American Heart Association)
You can do it!
Set goals. Move at your own pace. Celebrate your successes.Allow or setbacks. Let your amily and riends help you. And keep
tryingyou can do it!
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...and your family
Cookbooks
Heart-Healthy Home Cooking African American Style
National Institutes o Health (NIH) Publication No. 973792,
1997. This pamphlet tells how to prepare your avorite Arican-American dishes in ways that will help protect you and your
amily rom heart disease and stroke, and includes 20 tested
recipes. Available rom NHLBI or $3; call (301) 5928573 or
(240) 6293255 (TTY).
Down Home Healthy Cookin
National Cancer Institute (NCI), reprinted 2000. This pamphleteatures 12 recipes or traditional Arican-American oods
modifed to be low in at and high in fberbut still tasty.
Available ree rom NCI; call 18004CANCER or 1800
3328615 (TTY).
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Additional WIN PublicationsThe ollowing WIN publications oer more inormation on
weight-loss programs, healthy eating, and physical activity.
Celebrate the Beauty of Youth is a tip sheet on moving more and
eating healthy. September 2008.
WalkingA Step in the Right Direction is a brochure on the ben-
efts o walking that includes suggestions on how you can saely
start your own walking program. March 2007.
Just Enough for You: About Food Portions is a brochure that shows
you how to use serving sizes to help you eat just enough or you.
August 2006.
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...and your family
Additional Resources
National Diabetes Education Program (NDEP)Publications rom NDEP provide inormation about diabetes and
obesity prevention and control. NDEPs publications catalog also
oers resources specifcally or Arican Americans.
Internet: http://www.ndep.nih.gov/diabetes/pubs/catalog.htm
Phone: (301) 4963583
MyPyramid
This interactive website rom the U.S. Department o Agriculture
has detailed inormation about healthy eating and physical activ-
ity. The site allows you to create a personalized eating and activity
plan. Inormation and tips are provided or both adults and chil-
dren.Internet: http://www.mypyramid.gov
Phone: 18887Pyramid; 18887797264
* Participants in clinical tria ls can play a more active role in their own health care, gain
access to new research treatments beore they are widely available, and help others by
contributing to medical research.
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Weight-controlInformationNetwork
1 WIN Way
Bethesda, MD 208923665
Phone: (202) 8281025
Fax: (202) 8281028
Toll-ree number: 18779464627
Email: [email protected]
Internet: http://www.win.niddk.nih.gov
The Weight-control Inormation Network (WIN) is a service o
the National Institute o Diabetes and Digestive and Kidney
Diseases (NIDDK) o the National Institutes o Health, which is
the Federal Governments lead agency responsible or biomedical
research on nutrition and obesity. Authorized by Congress
(Public Law 10343), WIN provides the general public, healthproessionals, the media, and Congress with up-to-date,
science-based health inormation on weight control, obesity,
physical activity, and related nutritional issues.
Publications produced by WIN are reviewed by both NIDDK
scientists and outside experts. This publication was also reviewed
by Steven Blair, P.E.D., Proessor, Department o ExerciseScience, Arnold School o Public Health, University o South
Carolina, and Ellen Feiler, M.S., Health Education Director, Broward
County Health Department, Florida Department o Health.
This publication is not copyrighted. WIN encourages users of this brochure
to duplicate and distribute as many copies as desired.
NIH Publication No. 084926September 2008
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