Improve Your Health

Tips for African American Men and Women
by National Institute of Health

You do not have to stop eating chocolate cake or start running marathons to improve your health. Making small but steady changes in your eating and physical activity habits - over time - may help you lose weight if you need to, feel better, and improve your health. The information below can help you start to change your physical activity and eating habits. When you make changes to improve your health, you may also move your friends and family to do the same.

What if I think I look fine?

Even if you are overweight according to charts and measures, you may like the size and shape of your body and not want to lose weight. Your friends and family may think you look great too.

But the health benefits of getting fit and eating well are clear. Once you decide to lose weight, your loved ones may want to join you on your journey to better health.

How do I start to lose weight and improve my health?

If you are a man and over age 40 or a woman and over age 50, or have chronic health problems such as heart disease, high blood pressure, diabetes, osteoporosis, or obesity, talk to your health care provider before starting a vigorous physical activity program.

To start towards a healthy weight and improve your health, try to: be more physically active, eat healthier.

Be More Physically Active

Regular moderate-intensity physical activity can be fun and help you feel great. When you share physical activity with your friends and family, it can also be a social event. Make it your goal to try to do at least 30 minutes of moderate-intensity physical activity on most, or better yet, all days of the week. You may need to be physically active for more than 30 minutes a day to help you lose and keep off extra weight.

What is moderate-intensity activity?

Walking 2 miles in 30 minutes, bicycling 5 miles in 30 minutes, dancing fast for 30 minutes.

Sometimes starting and sticking with a physical activity program can be a challenge. Figuring out how to beat your physical activity roadblocks may make it easier for you to get and stay active.

Tips for Active Women

Eat Healthier

When you begin to change your eating habits to improve your health, try to: make healthier food choices, eat just enough food for you.

Make Healthier Food Choices

A healthy eating plan includes a variety of foods from every food group.

In January 2005, the U.S. Department of Health and Human Services and the U.S. Department of Agriculture jointly released the 2005 Dietary Guidelines for Americans. These new guidelines outline recommendations to promote health and reduce the risk of chronic disease through nutritious eating and physical activity.

The new guidelines encourage Americans over 2 years of age to eat a variety of nutrient-dense foods. Recommended items include fruits, vegetables, fat-free or low-fat milk and milk products, lean meats, poultry, fish, beans, eggs, nuts, and whole grains such as brown rice and whole-wheat bread. The guidelines also recommend a diet low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Eat Just Enough for You

To lose weight, learn to eat fewer calories. Do this by selecting foods that are lower in fat and calories from each food group.

A healthy eating plan calls for making healthy food choices and eating just enough for you. Larger amounts of food have more calories. Eating more calories than your body needs may lead to weight gain.

Learning about the serving sizes of foods can help you eat just enough for you. Try to measure your food for a few days. This can help you learn to recognize what one serving of a food, such as ½ cup of rice, looks like on your plate.

To lose weight, learn to eat fewer calories. Do this by selecting foods that are lower in fat and calories from each food group. For example, choose low-fat cheese and extra lean meat. Also, choose plenty of vegetables. They are lower in calories and fat than other foods and can help you feel full.

Do I need to drink milk?

A healthy eating plan includes a variety of foods that provides all of the nutrients the body needs. Milk is a good source of calcium. If you cannot digest lactose (the sugar found in milk), there are many ways you can get the calcium that milk offers, without drinking regular milk. Drink low-fat or fat-free "lactose-reduced" milk, or calcium-fortified soy-based beverages. Choose low-fat yogurt or reduced-fat hard cheeses like low-fat cheddar. Eat dark leafy vegetables like collard greens or kale. Eat canned fish with soft bones like salmon.

Keeping Your New Habits

Remember, sensible eating and physical activity habits, followed over time, are key to a healthy body, mind, and spirit!

The path to improving your eating and physical activity habits is not easy. But do not give up. Remember, sensible eating and physical activity habits, followed over time, are key to a healthy body, mind, and spirit!

About the Author

NIH is the nation's medical research agency - making important medical discoveries that improve health and save lives. The National Institutes of Health (NIH), a part of the U.S. Department of Health and Human Services, is the primary Federal agency for conducting and supporting medical research.