Eat Healthy

21 Eat Healthy Diabetes, Heart Health, Obesity, Nutrition, Nutrition Nutrition and Physical Activity , Women 4/25/2013 3:39:38 PM http://www.healthfinder.gov/HealthTopics/glmedia/icons/eathealthy.jpg family eating healthy food http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/diabetes/eat-healthy Healthy Snacks: Quick tips for parents http://healthfinder.gov/HealthTopics/Category/nutrition-and-physical-activity/nutrition/healthy-snacks-quick-tips-for-parents tool Heart Healthy Foods: Shopping list http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/heart-health/heart-healthy-foods-shopping-list tool Losing Weight: Conversation starters http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/diabetes/losing-weight-conversation-starters tool Get Enough Folic Acid http://healthfinder.gov/HealthTopics/Category/nutrition-and-physical-activity/nutrition/get-enough-folic-acid topic Watch Your Weight http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/diabetes/watch-your-weight topic Healthy Eating: Conversation starters http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/diabetes/healthy-eating-conversation-starters tool Get Enough Calcium http://healthfinder.gov/HealthTopics/Category/nutrition-and-physical-activity/nutrition/get-enough-calcium topic Losing Weight: Questions for the doctor http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/obesity/losing-weight-questions-for-the-doctor tool Calcium: Shopping list http://healthfinder.gov/HealthTopics/Category/nutrition-and-physical-activity/nutrition/calcium-shopping-list tool Eat Healthy During Pregnancy: Quick tips http://healthfinder.gov/HealthTopics/Category/pregnancy/nutrition-and-physical-activity/eat-healthy-during-pregnancy-quick-tips tool Eat Less Sodium: Quick tips http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/heart-health/eat-less-sodium-quick-tips tool Low Sodium Foods: Shopping list http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/heart-health/low-sodium-foods-shopping-list tool Protect Your Family from Food Poisoning http://healthfinder.gov/HealthTopics/Category/nutrition-and-physical-activity/nutrition/protect-your-family-from-food-poisoning topic

The Basics A healthy diet can help protect you from heart disease, type 2 diabetes, and some types of cancer. Your body needs the right vitamins, minerals, and other nutrients to stay healthy. A healthy diet means that you are eating:<ul ><li>Vegetables, fruits, whole grains, and fat-free or low-fat milk products</li><li>Seafood, poultry, lean meats, eggs, beans, peas, seeds, and nuts</li></ul>Limit foods high in:<ul ><li>Cholesterol, sodium (salt), and added sugars</li><li>Trans fats – Trans fats may be in foods like cakes, cookies, stick margarines, and fried foods.</li><li>Saturated fats – These fats come from animal products like cheese, fatty meats, whole milk, and butter.</li><li>Refined grains – Food products with refined grains include white bread, noodles, white rice, and flour tortillas.</li></ul><a href="http://www.choosemyplate.gov/myplate/index.aspx" >Get a personalized Daily Food Plan to help you choose healthy foods</a>.A healthy diet can keep your body strong and active. By making smart food choices, you can help reduce your risk for:<ul><li>Heart disease</li><li>Type 2 diabetes</li><li>High blood pressure</li><li>Some cancers</li><li>Bone loss</li></ul>

Take Action! To save time, rinse and chop vegetables the day before you will need them. Making small changes to your eating habits can make a big difference for your health. Here are some tips and tools to get you started.Keep a food diary. Knowing what you eat now will help you make changes. Starting today, write down:<ul><li>When you eat</li><li>What you eat</li><li>How much you eat</li><li>Where and with whom you eat</li><li>How you are feeling when you eat</li></ul>For example: Tuesday 3:30 pm, 2 chocolate chip cookies, at work with Mary, feeling stressedGet started today:<ul ><li><a href="http://www.cdc.gov/healthyweight/pdf/Food_Diary_CDC.pdf" >Print this food diary [PDF - 36 KB]</a>.</li><li><a href="https://www.supertracker.usda.gov/default.aspx" >Try the SuperTracker tool to plan and track your diet and physical activity</a>.</li></ul>Plan ahead to save time. Planning your meals for the day or week can save you time and money. These tools can help you plan healthy meals that are easy to make and taste great.<ul ><li><a href="http://hp2010.nhlbihin.net/menuplanner/menu.cgi" >Plan your meals for the day</a>. </li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/tip_planner.pdf" >Plan your meals for the week [PDF - 124 KB]</a>.</li></ul>Try these other tips to save time:<ul ><li>Cook several main dishes on the weekend when you have more time. Make enough to get you through the busy weeknights.</li><li>Rinse and chop vegetables the day before you will need them.</li></ul><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet7BuildAHealthyMeal.pdf" >Check out these tips for planning healthy meals [PDF - 410 KB]</a>.Find recipes that work for you. If you are looking for ethnic foods or special recipes, try these tools:<ul ><li><a href="http://www.nhlbi.nih.gov/health/public/heart/other/chdblack/cooking.pdf" >Heart Healthy Home Cooking African American Style [PDF - 3 MB]</a></li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/other/sp_recip.pdf" >Delicious Heart Healthy Latino Recipes [PDF - 1 MB]</a></li><li><a href="http://www.fns.usda.gov/fdd/recipes/hhp/fdpir-cookbk_river1.pdf" >A River of Recipes: Healthy Native American Recipes [PDF - 644 KB]</a></li><li><a href="http://www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html" >Tips and Resources for Vegetarian Diets</a></li><li><a href="http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=2&tax_subject=278&topic_id=1379" >Information on Allergies and Food Sensitivities</a></li></ul>Shop smart at the grocery store. Try these tips the next time you go shopping:<ul ><li>Eat a snack at home before you go to the store.</li><li>Use a shopping list.</li><li>Buy a variety of vegetables and fruits in different colors. <a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet9SmartShopping.pdf" >These shopping tips can help [PDF - 668]</a>.</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=58">Use this list to help you find low sodium foods</a>.</li><li>Choose the fat-free or low-fat types of milk products. </li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/lcal_fat.htm" >Use this list to help you replace old favorites with healthy, lower fat choices</a>.</li><li>Choose 100% whole-wheat or whole-grain bread and crackers.</li><li>Buy foods when they are on sale or in season to save money.</li></ul><a href="http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/shopping_list.html" >Use this healthy foods checklist to make your shopping list</a>.<div ><a href="http://www.fda.gov/Food/ResourcesForYou/Consumers/NFLPM/ucm274593.htm" ><img alt="Nutrition Facts Label" border="0" src="http://healthfinder.gov/HealthTopics/ContentImages/Nutrition_Facts.jpg" /></a><div >Click this picture for more about how to read a nutrition facts label.</div></div>Read the nutrition facts label.<ul ><li>Look at the serving size and the number of servings per package.</li><li>Check out the percent Daily Value (% DV) column.</li><li>Try to keep saturated fat, trans fat, cholesterol, and sodium at 5% or less.</li><li>Look for foods that have 20% or more of fiber, calcium, potassium, and vitamin D.</li></ul><a href="http://www.accessdata.fda.gov/videos/CFSAN/HWM/hwmintro.cfm" >Use this interactive tool to practice using food labels to make healthy choices</a>.Be a healthy family. Parents and caregivers are important role models. You can teach kids how to choose and prepare healthy foods. Try turning grocery shopping and cooking into fun activities for the whole family.<ul ><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/gswtips.pdf" >Use this chart to help you and your family shop for healthy foods [PDF - 136 KB]</a>. Explain your choices at the grocery store.</li><li><a href="http://www.cdph.ca.gov/programs/wicworks/Documents/NE/WIC-NE-CookingwithChildren-CookingAbilitiesOfYoungChildren.pdf" >Let your child help with these kitchen tasks for young children [PDF - 12 KB]</a>.</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=1">Check out these quick tips for making healthy snacks</a>.</li><li><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet12BeAHealthyRoleModel.pdf" >Get more ideas on how to be a healthy role model for your kids [PDF - 459 KB]</a>.</li></ul>Do you have a family member who has a hard time eating healthy? <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=38">Use these tips to start a conversation about how you can help</a>.Eat healthy away from home. You can make smart food choices wherever you are – at work, in your favorite restaurant, or running errands. Try these tips for eating healthy even when you are away from home:<ul ><li>At lunch, have a sandwich on whole-grain bread.</li><li>Choose fat-free or low-fat milk, water, or 100% fruit juice.</li><li>In a restaurant, choose steamed, broiled, or grilled dishes instead of fried foods.</li><li>On a long drive or shopping trip, pack fresh fruit, unsalted nuts, or fat-free or low-fat string cheese sticks to snack on.</li></ul><a href="http://www.choosemyplate.gov/healthy-eating-tips/tips-for-eating-out.html" >Get more tips for eating healthy when dining out</a>.If you are concerned about your diet, talk to a doctor. If you need help making healthier eating choices, your doctor or nurse can help. Be sure to take a food diary with you to help start the conversation.What about cost? Under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010, diet counseling is covered for people at higher risk for chronic diseases like type 2 diabetes and high blood pressure.Depending on your insurance, you may be able to get diet counseling at no cost to you. Check with your insurance provider to find out what’s included in your plan.<a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.Manage your high blood pressure or diabetes. If you or a loved one has high blood pressure, type 2 diabetes, or heart disease, talk with your doctor about how to stay healthy. If you need a special diet, check out these Web sites:<ul ><li><a href="http://www.nhlbi.nih.gov/hbp/prevent/h_eating/h_eating.htm" >Eating Healthy to Lower Your Blood Pressure (DASH)</a></li><li><a href="http://ndep.nih.gov/media/tasty-recipes-508.pdf" >Tasty Recipes for People with Diabetes and Their Families [PDF - 1 MB]</a></li><li><a href="http://hp2010.nhlbihin.net/healthyeating/" >Keep the Beat™: Heart Healthy Recipes</a> </li></ul>

Start Today: Small Steps <ul><li><a href="http://www.cdc.gov/healthyweight/pdf/Food_Diary_CDC.pdf" >Print out this food diary to keep track of what you eat today [PDF - 36 KB]</a>.</li><li><a href="http://hp2010.nhlbihin.net/portion/servingcard7.pdf">Double-check the portion sizes at your next meal [PDF - 120 KB]</a>. </li><li><a href="http://www.choosemyplate.gov/food-groups/emptycalories_count_table.html">Find out how many empty calories are found in common foods</a>.</li></ul>

The Basics Physical activity increases your chances of living a longer, healthier life. It can also help you look and feel your best. Regular physical activity is good for your health.Physical activity is anything that gets your body moving. Start at a comfortable level. Once you get the hang of it, add a little more activity each time you exercise. Then try exercising more often.What kinds of activity should I do? To get the health benefits of physical activity, do a combination of aerobic and muscle-strengthening activities.<ul ><li>Aerobic (“air-OH-bik”) activities make you breathe harder and cause your heart to beat faster. Walking fast is an example of aerobic activity.</li><li>Muscle-strengthening activities make your muscles stronger. Muscle-strengthening activities include lifting weights and using exercise bands.</li></ul>What are the benefits of physical activity? Physical activity increases your chances of living longer. Exercise can also help:<ul ><li>Control your blood pressure, blood sugar, and weight</li><li>Lower your “bad” cholesterol and raise your “good” cholesterol</li><li>Prevent heart disease, colorectal and breast cancer, and type 2 diabetes</li></ul>And that’s not all. Being more active can:<ul ><li>Be fun</li><li>Help you look your best</li><li>Improve your sleep</li><li>Make your bones, muscles, and joints stronger</li><li>Lower your chances of becoming depressed</li><li>Reduce falls and pain from arthritis</li><li>Help you feel better about yourself</li></ul>How much aerobic activity do I need each week? <ul ><li>If you choose moderate activities, do at least 2 hours and 30 minutes a week. Moderate activities include things like walking fast, dancing, and raking leaves.</li><li>If you choose vigorous activities, do at least 1 hour and 15 minutes a week. Vigorous activities include things like jogging, jumping rope, swimming laps, or riding a bike on hills.</li></ul>Do moderate or vigorous aerobic activity for at least 10 minutes at a time. You can also combine moderate and vigorous activities.How do I know if my activity level is moderate or vigorous? Your body is working at a moderate level when you can talk but not sing. Your body is working at a vigorous level when you can’t say more than a few words without pausing for a breath.<a href="http://www.cdc.gov/physicalactivity/everyone/measuring/heartrate.html" >Find out how to determine your activity level by measuring your heart rate</a>.How much muscle-strengthening activity do I need each week? Do muscle-strengthening activities at least 2 days a week. Muscle-strengthening activities include push-ups, sit-ups, and lifting weights.Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms. Do these activities to the point where it’s hard for you to do more without help. If you can, do several sets of each exercise.Is physical activity for everyone? Yes! People of all ages and body types benefit from physical activity. Even if you feel out-of-shape or haven’t been active in a long time, you can find activities that will work for you.Visit these Web sites to learn more about physical activity for:<ul ><li><a href="http://go4life.nia.nih.gov/get-started" > Older Adults</a></li><li><a href="http://www.cdc.gov/physicalactivity/everyone/guidelines/children.html" > Children</a></li><li><a href="http://www.letsmove.gov/active-families" >Families</a></li><li><a href="http://www.cdc.gov/physicalactivity/everyone/guidelines/pregnancy.html" > Healthy Pregnant or Postpartum Women</a></li><li><a href="http://www.ncpad.org/content/10/Fun~and~Leisure" > People with Disabilities</a> </li></ul>If you have a health condition, be as active as you can be. Your doctor can help you choose the best activities for you. <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=50">Use these tips to stay active with a disability</a>.What if I’m overweight? If you are overweight or obese, getting active can help you lower your risk of:<ul><li>Type 2 diabetes</li><li>High blood pressure</li><li>Heart disease</li><li>Stroke</li><li>Some types of cancer</li></ul><a href="http://win.niddk.nih.gov/publications/active.htm" >Find out more about how you can be active at any size</a>.What if I have a health condition? If you have a health condition, talk to a doctor about what types of activity are best for you. Physical activity can help you manage your type 2 diabetes or high blood pressure. Visit these Web sites to learn more:<ul ><li><a href="http://www.diabetes.niddk.nih.gov/dm/pubs/physical_ez/index.htm" > What I Need to Know About Physical Activity and Diabetes </a></li><li><a href="http://www.nhlbi.nih.gov/hbp/prevent/p_active/p_active.htm" > Physical Activity: Your Guide to Lowering High Blood Pressure</a></li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/phy_active.pdf" > Your Guide to Physical Activity and Your Heart [PDF - 1 MB]</a></li></ul>

Take Action! Take a brisk walk around the neighborhood after dinner this evening. First, think about your current physical activity level. How active are you now?<ul ><li><a href="http://healthfinder.gov/HealthTopics//HealthTopics/Category/nutrition-and-physical-activity/physical-activity/get-active#take-action_2">I’m just getting started</a>.</li><li><a href="http://healthfinder.gov/HealthTopics//HealthTopics/Category/nutrition-and-physical-activity/physical-activity/get-active#take-action_5">I’m doing a little, but I’m ready to get more active</a>.</li><li><a href="http://healthfinder.gov/HealthTopics//HealthTopics/Category/nutrition-and-physical-activity/physical-activity/get-active#take-action_6">I’m already physically active, and I want to keep it up</a>.</li></ul>The tips in this section are for adults. Check out these resources for getting your kids more active:<ul ><li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=62">Help your child stay at a healthy weight</a>.</li><li><a href="http://www.letsmove.gov/active-families" >Create fun physical activities for your kids</a>.</li></ul>I’m just getting started. Start out slowly and add new physical activities little by little. After a few weeks or months, do them longer and more often. If you aren’t sure where to start, <a href="http://www.cdc.gov/physicalactivity/everyone/getactive/index.html" >check out these sample schedules for weekly physical activity</a>.<a href="https://www.presidentschallenge.org/celebrate/active-lifestyle.shtml" >For help getting motivated, sign up for the Presidential Active Lifestyle Award (PALA+) challenge</a>. Choose an activity that you enjoy. Team up with a friend or join a class. Ask your family and friends to be active with you. Play games like tennis or basketball, or take a class in dance or martial arts.Everyday activities can add up to an active lifestyle. You can:<ul ><li>Go for a brisk walk around the neighborhood</li><li>Ride a bicycle to work or just for fun</li><li>Play outdoor games with your children</li></ul><a href="http://win.niddk.nih.gov/publications/tips.htm" >Get more tips on getting active</a>.Have fun with your family. If you have children, be a role model for making healthy choices. <a href="http://www.letsmove.gov/lets-move-outside" >Encourage your whole family to get outside and get active</a> – go for a hike or organize a family soccer game.<a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=45">Use these tips to talk with a family member about getting more active</a>.Be realistic. Remember, it’s not all or nothing. Even 10 minutes of activity is better than nothing! <a href="http://win.niddk.nih.gov/publications/walking.htm" > Try walking for 10 minutes a day a few days a week</a>.Strengthen your muscles. Try some of these activities a few days a week:<ul ><li>Sit-ups</li><li>Heavy gardening (digging or shoveling)</li><li>Doing push-ups on the floor or against the wall</li><li>Lifting small weights (you can even use cans of food as weights)</li></ul>Find a time that works for you. Try fitting in 10 minutes of activity before work or in the evening after dinner.Track your progress. <a href="http://www.cdc.gov/physicalactivity/downloads/fitness_score_chart.pdf" >Use this score chart to measure your current fitness level [PDF - 80 KB]</a>. Fill out the chart again after you get moving, and see your score go up over time.<div ><img alt="Red Pedometer" height="124" src="http://healthfinder.gov/HealthTopics/glmedia/icons/red_pedometer.gif" width="141" />A pedometer counts the number of steps you take.</div>Use a pedometer. A pedometer clips onto your belt or waistband and counts the number of steps you take. Increase the number of steps you take each day until you are taking at least 10,000 steps a day.<a href="http://dnrc.nih.gov/move-health/pedometer-use.asp" >Check out these tips for using a pedometer</a>.Learn how to do strength training. Watch these videos for tips on how to do:<ul ><li><a href="http://www.cdc.gov/physicalactivity/everyone/videos/index.html#MuscleHome" >Strengthening activities at home</a></li><li><a href="http://www.cdc.gov/physicalactivity/everyone/videos/index.html#MuscleGym" > Muscle strengthening at the gym</a></li></ul><a href="http://www.mayoclinic.com/print/weight-training/SM00028/METHOD=print" >Check out the do’s and don’ts of strength training with weights</a>. I’m doing a little, but I’m ready to get more active. You may be feeling the benefits of getting active, such as sleeping better or getting toned. Here are 2 ways to add more activity to your life.<ul ><li>Be active longer each time. If you are walking 3 days a week for 30 minutes, try walking for an additional 10 minutes or more each day.</li><li>Be active more often. If you are riding your bike to work 3 days a week, try riding your bike to work 5 days a week.</li></ul>Get to know your schedule. Look at your schedule for the week. Find several 30-minute time periods you can use for physical activity. Write them on your calendar. <a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/get-active/activity-plan.htm" >Think about new ways to build more active time into your busy week</a>.<a href="http://www.health.gov/paguidelines/adultguide/keepingtrack.pdf" >Keep track of your activities with this activity log [PDF - 123 KB]</a>.I’m already physically active, and I want to keep it up. If you are already active for 2 hours and 30 minutes each week, you can get even more health benefits by stepping up your routine.Work your way up to 5 hours or more of activity each week. More activity can further lower your risk for:<ul><li>Heart disease</li><li>Diabetes</li><li>Breast cancer</li><li>Colorectal cancer</li></ul>Add more vigorous activities. In general, 15 minutes of vigorous activity provides the same benefits as 30 minutes of moderate activity. Try jogging for 15 minutes instead of walking for 30 minutes.Mix it up. Mix vigorous activities with moderate ones. Try joining a fitness group or gym class. Don’t forget to do muscle-strengthening activities 2 days a week.Challenge yourself. <a href="http://www.presidentschallenge.org/challenge/champions/index.shtml" >Check out the Presidential Champions program</a> to get personalized activity logs, training tips, and more. See just how high you can raise your activity level!

Start Today: Small Steps <ul><li><a href="http://www.cdc.gov/physicalactivity/downloads/pa_examples.pdf">Pick an activity routine and write it on your calendar [PDF - 68 KB]</a>.</li><li><a href="http://www.consumer.ftc.gov/articles/0051-tips-buying-exercise-equipment">Get smart shopping tips for buying exercise equipment</a>.</li><li><a href="http://go4life.nia.nih.gov/sites/default/files/SpendingDime.pdf">Check out these ideas for free physical activities [PDF - 283 KB]</a>. </li></ul>

The Basics Quit smoking to live a longer, healthier life. Quitting smoking is one of the most important things you can do for your health. The sooner you quit, the sooner your body can begin to heal. You will feel better and have more energy to be active with your family and friends.Smoking is the most preventable cause of death and disease in the United States. Smoking causes:<ul><li>Lung cancer</li><li>Many other types of cancer</li><li>Heart disease</li><li>Stroke</li><li>Chronic obstructive pulmonary disease (COPD)</li><li>Pregnancy problems</li><li>Sudden infant death syndrome (SIDS)</li><li>Lung disorders</li><li>Gum disease</li><li>Vision problems (cataracts)</li></ul>How can I quit smoking? Quitting smoking is hard, but it can be done. <a href="http://www.smokefree.gov/qg-thinking-why.aspx" >Start by thinking about why you want to quit</a>. If you’ve tried to quit before, think about what worked and what didn’t. This will help you find the right quitting strategies.Here are some things you can try to help you quit:<ul ><li>Make a quit plan.</li><li>Change your routine. For example, go for a walk instead of having a cigarette.</li><li>Eat healthy snacks instead of smoking.</li><li><a href="http://www.smokefree.gov/topic-medications.aspx" >Get medicine from your doctor or pharmacy</a>.</li><li>Get support from family, friends, and coworkers.</li></ul>Nicotine – the drug found in tobacco – is just as addictive as heroin or cocaine. It’s the nicotine in cigarettes that causes the strong feeling (craving) that you want to smoke. Remember, quitting isn’t easy, but it is possible!You will feel better. Your body begins to heal as soon as you quit smoking. Here are some ways you will feel better:<ul ><li>You will breathe more easily.</li><li>Your senses of taste and smell will get better.</li><li>You will have more energy.</li><li>Your lungs will become stronger, making it easier for you to be active.</li><li>You will cough and wheeze (struggle to breathe) less. </li></ul><a href="http://betobaccofree.hhs.gov/images/smoking-health-infographic-lg.jpg" >Find out more about how quitting smoking will help your health</a>.What else will quitting do for me? Quitting smoking will help you live a longer, healthier life. After you quit smoking:<ul ><li>Your chances of having a heart attack or stroke goes down.</li><li>Your lungs can fight off infection better.</li><li>Your chance of dying from cancer goes down.</li><li>Your blood pressure goes down.</li><li>Your pulse and blood oxygen level return to normal.</li><li>If you have kids, they will be healthier. Kids whose parents smoke around them are at higher risk for lung and ear infections. </li></ul>Plus, quitting smoking will save you money. <a href="http://www.smokefree.gov/savings-future.aspx" >Use this savings calculator to see how much money you can save after you quit</a>.Will quitting make me gain weight? Some people worry about gaining weight when they quit smoking. The average weight gain is small – less than 6 to 8 pounds. Some people may gain more, but many people don’t gain any weight when they quit.To help control your weight as you quit smoking:<ul ><li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Be active</a>. Aim for 2 hours and 30 minutes a week of moderate aerobic activity, like walking fast or dancing.</li><li>Eat healthy snacks, like vegetables or fruit.</li><li>Talk with your doctor about ways to control your weight.</li></ul><a href="http://win.niddk.nih.gov/publications/smoking.htm" >Get more tips to control your weight as you quit smoking</a>.

Take Action! Circle your quit date on the calendar. Follow these steps to quit:<ol><li>Call 1-800-QUIT-NOW (1-800-784-8669) for free support and to set up your quit plan.</li><li>Talk with your doctor about medicines to help you quit.</li><li>Set a quit date within the next 2 weeks.</li><li>Make small changes, like:<ul ><li>Throw away ashtrays in your home, car, and office so you aren’t tempted to smoke.</li><li>Make your home and car smoke-free.</li><li>If you have friends who smoke, ask them not to smoke around you.</li></ul></li><li>Plan for how you will handle challenges like cravings.</li></ol>Here are some more tips to help you quit.Write down your reasons to quit. <a href="http://www.smokefree.gov/quitting_reasons.aspx" >Make a list of all the reasons you want to quit</a>. For example, your reasons to quit might be to set a healthy example for your kids and to save money. Keep the list with you to remind yourself why quitting is worth it.Change your routine. Changing your routine can help you break the smoking habit.<ul ><li>Try taking a different route to work.</li><li>For the first few weeks, avoid activities and places you connect with smoking.</li><li>Do things and go places where smoking isn’t allowed.</li><li>Make <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">getting active</a> and <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">eating healthy</a> part of your quit plan. Go for walks and try different foods.</li></ul>Quitting may be hard, so prepare yourself. Remember, the urge to smoke will come and go. Here are some ways to manage cravings:<ul ><li>Do something else with your hands, like washing them, taking a shower, or washing the dishes. Try doing crossword or other puzzles.</li><li>Have healthy snacks ready, like carrots, nuts, apples, or sugar-free gum.</li><li>Distract yourself with a new activity.</li><li>If you used to smoke while driving, try something new. Take public transportation or ride with a friend.</li><li>Take several deep breaths to help you relax.</li></ul><a href="http://www.smokefree.gov/withdrawal_quiz.aspx" >Take this withdrawal quiz every day to see your progress</a>.Break the connection between eating and smoking. Many people like to smoke when they finish a meal. Here are some ways to break the connection:<ul ><li>Get up from the table as soon as you are done eating.</li><li>Brush your teeth and think about the fresh, clean feeling in your mouth.</li><li>Try going for a walk after meals.</li></ul>Deal with stress. <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=45">Manage stress</a> by creating peaceful times in your daily schedule. Try relaxation methods like deep breathing or lighting candles.<a href="http://www.smokefree.gov/topic-stress.aspx" >Check out these tips on dealing with stress as you quit</a>.Stick with it. When you stop smoking, you may feel:<ul><li>Irritable</li><li>Anxious</li><li>Hungry</li></ul>You may even have trouble sleeping.Don’t give up! It takes time to overcome addiction. <a href="http://www.smokefree.gov/qg-staying-sticking.aspx" > Check out these tips on staying quit</a>.Learn from the past. Many people try to quit more than once before they succeed. Most people who start smoking again do so within the first 3 months after quitting. If you’ve tried to quit before, think about what worked for you and what didn’t.Drinking alcohol, depression, and being around other smokers can make it harder to quit. If you are finding it hard to stay quit, talk with your doctor about what medicines might help you. Remember, quitting will make you healthier.If you’ve tried to quit before, <a href="http://www.smokefree.gov/pubs/FF4.pdf" >check out this booklet about how to commit to quitting again [PDF - 797 KB]</a>.If you want help, talk with your doctor. A doctor or nurse may be able to help you quit smoking. The doctor can help you choose the strategies that are likely to work best for you. She can also tell you about medicines to help make quitting easier.<a href="http://www.smokefree.gov/qg-preparing-medicines.aspx" >Get more information about the different types of medicines that can help you quit</a>.What about cost? You can get free help with quitting by calling 1-800-QUIT-NOW (1-800-784-8669) or by <a href="http://www.smokefree.gov/" >visiting smokefree.gov</a>.Also, some services to help people quit smoking are covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. Depending on your insurance plan, you may be able to get these services at no cost to you.Check with your insurance provider to find out what’s included in your plan. <a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.

Start Today: Small Steps <ul><li><a href="https://livehelp.cancer.gov/app/chat/chat_launch">Get live help – chat online with a counselor about quitting smoking</a>.</li><li>Tell your family, friends, and coworkers that you plan to quit.</li><li>Relax instead of reaching for a cigarette – take 10 slow, deep breaths.</li></ul>

The Basics To stay at a healthy weight, balance the calories you eat with the calories you burn (use up). To stay at a healthy weight, balance the calories you eat with the calories you burn (use up). To lose weight, you need to use more calories than you eat. A healthy diet and physical activity can help you control your weight.Calories are a measure of the energy in the foods you eat. You burn calories when you are physically active.How do I know if I’m eating the right number of calories? <a href="http://www.choosemyplate.gov/myplate/index.aspx" >Use this tool to find out how many calories your body needs each day</a>. This is the number of calories you need to maintain your current weight. If you are overweight or obese, burn more calories than you eat to lose weight.How do I know if I’m at a healthy weight? Finding out your body mass index (BMI) is the best way to learn if you are at a healthy weight. <a href="http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html" >Use this Body Mass Index (BMI) calculator to find out your BMI and what it means for you</a>.If you are already at a healthy weight, continue to get regular physical activity and choose healthy foods.What can losing weight do for me? If you are overweight or obese, losing weight can lower your risk for serious health conditions like:<ul><li>Type 2 diabetes</li><li>Heart disease</li><li>High blood pressure</li><li>Early death</li></ul>Plus, eating healthy and being physically active can give you more energy throughout the day. Move more and eat healthy foods to help:<ul><li>Lower your blood pressure</li><li>Lower your blood sugar</li><li>Raise your “good” cholesterol</li><li>Lower your “bad” cholesterol</li></ul>You may start to see these benefits by losing just 5 to 10 percent of your body weight. For example, if you are 200 pounds, this could mean losing as little as 10 pounds.

Take Action! Keep a food and activity diary to help you learn more about your habits. Make a promise to eat well, move more, and get support from family and friends. If you need to lose weight, do it slowly over time.Remember that to lose weight, you need to eat fewer calories than you burn.Set realistic goals. Start out by setting small goals, like:<ul ><li>I want to lose 1 to 2 pounds a week.</li><li>I will add 10 minutes of physical activity to my daily routine.</li><li>I will avoid second helpings of meals this week.</li></ul>Keep a food and activity diary. Write down:<ul><li>When you eat</li><li>What you eat</li><li>How much you eat</li><li>Your physical activity</li></ul><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/diaryint.htm" >Print a food and activity diary</a> or make your own. When you know your habits, it’s easier to make changes.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Get active</a>. Move more to balance the calories you take in with the calories you use.<ul ><li>Aim for 2 hours and 30 minutes of activity a week.</li><li>Try to be active for 30 minutes 5 times a week.</li><li>If you don’t have time for 30 minutes of activity, get moving for shorter 10-minute periods throughout the day.</li></ul>Remember that some physical activity is better than none. Check out these resources for tips and ideas:<ul ><li><a href="http://win.niddk.nih.gov/publications/active.htm" >Get tips on how to be active at any size</a>.</li><li><a href="http://www.cancer.org/docroot/PED/content/PED_6_1x_Exercise_Counts.asp" >Find out how many calories your activity can burn</a>. </li></ul><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a>. Make your calories count. Use this interactive tool to <a href="http://www.accessdata.fda.gov/videos/CFSAN/HWM/hwmintro.cfm" >practice using the nutrition facts label</a> to make smart food choices.Here are some easy ways you can eat healthy.<ul ><li>Choose fat-free or low-fat versions of your favorite foods.</li><li>Drink water or fat-free milk instead of soda or other sugary drinks.</li><li>Fill half your plate with vegetables and fruit.</li><li>When you eat out, ask for sauces or dressings “on the side” so you can control how much you use.</li><li><a href="http://hp2010.nhlbihin.net/menuplanner/menu.cgi" >Try this menu planner for healthy meal ideas</a>. </li></ul>Eat smaller portions. Eating healthy food is important. But you also need to pay attention to how much food you eat. <a href="http://hp2010.nhlbihin.net/portion/portion.cgi?action=question&number=1" >Take the Portion Distortion Quiz to test your knowledge</a>. Here are some tips for watching your portions:<ul ><li>Start the day with a healthy breakfast.</li><li>Eat small, healthy snacks during the day. This will keep you from overeating at mealtimes.</li><li>Put a small amount of food in a bowl instead of eating out of the package or container.</li><li>Serve food on plates and leave the main dish on the stove. You will be less tempted to go back for seconds.</li><li>If you are eating out, only eat half of your meal. Take the other half home.</li><li>Read the label to find out how many servings are in a package. There may be more than one!</li><li>Eat slowly – this will give you time to feel full.</li><li>Don’t eat in front of the TV. It’s harder to keep track of how much you are eating.</li></ul><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet18EnjoyYourFood.pdf" >Get tips to help you enjoy your food while eating less [PDF - 520 KB]</a>.Ask your doctor for help. You may also want to talk to a doctor or nurse about different ways to lose weight. Your doctor can explain your options, like joining a weight-loss program. <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=43">Check out these questions to ask your doctor about losing weight</a>.What about cost? Screening and counseling for obesity are covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. Depending on your insurance plan, you may be able to get these services at no cost to you.Check with your insurance provider to find out what’s included in your plan. <a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.

Start Today: Small Steps <ul><li><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet1ChooseMyPlate.pdf">Get 10 tips for healthier eating [PDF - 926 KB]</a>.</li><li><a href="http://www2c.cdc.gov/podcasts//player.asp?f=11505">Listen to this podcast on how women can get to a healthy weight</a>.</li><li><a href="http://www.cancer.org/healthy/toolsandcalculators/quizzes/app/nutrition-activity-quiz">Take this nutrition and activity quiz</a>. </li></ul>

The Basics You can lower your risk for type 2 diabetes by eating healthy and staying active. You can do a lot to prevent or delay getting type 2 diabetes (“dy-ah-BEE-teez”), including:<ul ><li>Watching your weight</li><li>Eating healthy</li><li>Staying active</li><li>Controlling your blood pressure and cholesterol</li><li>Quitting smoking</li></ul>Diabetes is one of the leading causes of disability and death in the United States. If it’s not controlled, diabetes can cause blindness, nerve damage, kidney disease, and other health problems.The good news is that the small steps you take to prevent diabetes can lead to big rewards. <a href="http://www.ndep.nih.gov/publications/PublicationDetail.aspx?PubId=71#page3" >Make a plan to prevent type 2 diabetes</a>.What is diabetes? Diabetes is a disease. When you have diabetes, there is too much glucose (sugar) in your blood. Over time, if it’s not controlled, diabetes can cause serious health problems like heart disease, stroke, and blindness. To learn more about how diabetes affects the body, visit: <ul > <li><a href="http://www.cdc.gov/diabetes/consumer/problems_humanbody_male.htm">Diabetes and men</a> </li> <li><a href="http://www.cdc.gov/diabetes/consumer/problems_humanbody_female.htm">Diabetes and women</a> </li> </ul> Diabetes can’t be cured, but it can be controlled.What is type 2 diabetes? There is more than one type of diabetes. Type 2 diabetes is the most common form of diabetes. People who are overweight are more likely to get type 2 diabetes.The food you eat turns into glucose. Your blood carries glucose to other parts of the body. Your body depends on glucose for energy.When you have diabetes, your body has trouble turning glucose into energy. Instead of being used by your body, the glucose builds up in your blood. The rest of your body is starved of energy.What is pre-diabetes? Pre-diabetes means the amount of glucose in your blood is higher than normal. If you have pre-diabetes, you are at risk for serious health problems, like type 2 diabetes, heart disease, and stroke. <a href="http://www.cdc.gov/diabetes/consumer/prevent.htm#5" >Find out more about pre-diabetes</a>.Am I at risk for diabetes? You may be at risk for type 2 diabetes if you:<ul ><li>Are age 45 or older</li><li>Are overweight</li><li>Have a parent, brother, or sister with diabetes</li><li>Are African American, Hispanic or Latino American, American Indian, Asian American, or Pacific Islander</li><li>Have had diabetes during pregnancy (gestational diabetes)</li><li>Have had a baby with a birth weight of more than 9 pounds</li><li>Have high blood pressure or cholesterol</li><li>Exercise less than 3 times a week</li></ul>What are the signs of diabetes? Many people with diabetes don’t know they have the disease. Some signs of diabetes include:<ul ><li>Being very thirsty or very hungry</li><li>Feeling tired for no reason</li><li>Urinating (going to the bathroom) more than usual</li><li>Losing weight for no reason</li><li>Having cuts or bruises that are slow to heal</li><li>Having trouble seeing (blurry vision)</li><li>Losing feeling or having tingling in your hands or feet</li></ul>Not everyone who has diabetes has these signs. If you have any of these signs or think you may be at risk, talk with your doctor about getting tested for diabetes.

Take Action! Talk to a doctor about your diabetes risk. Take these steps to prevent or delay type 2 diabetes.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a>. Eating healthy foods can help you:<ul ><li>Control your weight</li><li>Lower your blood pressure</li><li>Lower your cholesterol</li><li>Prevent or delay type 2 diabetes</li></ul>Choose foods low in fat, cholesterol, and salt. Try these tips to:<ul ><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/fun-family-recipes.htm" >Cut down on fat and calories</a></li><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=57">Reduce the sodium (salt) in your diet</a></li></ul><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Get active</a>. Being physically active can lower your risk of type 2 diabetes. Aim for 2 hours and 30 minutes a week of moderate aerobic activity, like walking fast or biking.<ul ><li><a href="http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html#Aerobic" >See what counts as aerobic activity</a>.</li><li><a href="http://www.win.niddk.nih.gov/publications/walking.htm#firststep" >Try this sample walking program</a>.</li></ul>If you have a health condition, be as active as you can be. <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=50">Use these tips to stay active with a disability</a>. Your doctor can help you choose the best activities for you.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=25">Watch your weight</a>. Studies show that losing 5 to 7 percent of your body weight can lower your risk of getting type 2 diabetes. If you weigh 200 pounds, 7 percent of your body weight is 14 pounds.Try keeping a diary to write down:<ul ><li>Your weight</li><li>All the meals and snacks you eat today</li><li><a href="https://www.supertracker.usda.gov/foodapedia.aspx" >Number of calories and grams of fat in your food</a></li><li>Minutes of physical activity you do today</li></ul>To get started, <a href="https://www.supertracker.usda.gov" >use this food and activity tracking tool for a week</a>.Get your blood pressure and cholesterol checked.<ul ><li>Starting at age 18, <a href="http://www.healthfinder.gov/prevention/ViewTopic.aspx?topicID=11"> get your blood pressure checked</a> at least once every 2 years. It’s important to get your blood pressure checked often, especially if you are over 40 years old.</li><li><a href="http://healthfinder.gov/prevention/ViewTopic.aspx?topicId=14">Talk to a doctor about getting your cholesterol checked</a>. Most men need their cholesterol checked at least once every 5 years. Women at risk for heart disease need their cholesterol checked every 5 years.</li></ul><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=24">Quit smoking</a>. People who smoke are more likely to get type 2 diabetes. Call 1-800-QUIT-NOW (1-800-784-8669) for free support and to set up your quit plan.Talk to a doctor about your diabetes risk. <a href="http://www.diabetes.org/diabetes-basics/prevention/diabetes-risk-test/" >Use this tool to find out if you are at risk for diabetes</a>. Print out the results and take them to your next checkup.<ul ><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=44">Ask your doctor or nurse these questions about how to prevent type 2 diabetes</a>.</li><li>If you are pregnant or planning to get pregnant, <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolID=60">talk to your doctor or midwife about gestational (“jes-TAY-shon-al”) diabetes</a>. Gestational diabetes is a type of diabetes that can develop during pregnancy.</li></ul>What about cost? The <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010, covers these services related to diabetes risk:<ul ><li>Diabetes screening for adults with high blood pressure</li><li>Diet counseling for adults at higher risk for chronic disease</li></ul>Depending on your insurance plan, you may be able to get these services at no cost to you. Check with your insurance provider to find out what’s included in your plan.<a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.

Start Today: Small Steps <ul><li>Plan ahead – keep healthy snacks like low-fat popcorn in your car or at work.</li><li><a href="http://www.ndep.nih.gov/media/NDEP71_Choose50Ways_4c_508.pdf" >Check out this list of over 50 ways to prevent diabetes [PDF - 520 KB]</a>.</li><li>Take the stairs instead of the elevator, if you can.</li></ul>