1. WEIGHT MANAGEMENT Ways to obtain and maintain a healthy weight

2. True or False  Keeping a healthy weight is important for your health? True: Reaching and/or maintaining a healthy weight can help you reduce your risk of certain diseases and cancers.  It is important to have a goal weight to work towards? True and False : Weight doesn’t always mean healthy. Losing weight if you are overweight can have huge health benefits. Being a healthy weight doesn’t always mean you are healthy. Focus on making healthy decisions for an overall healthy lifestyle.  If you want to lose weight you have to go on a diet? False: Focus on eating a variety of healthy foods from all food groups. You can still eat less healthy foods, but limit the amount and frequency you are eating these foods and find healthier substitutions.

3. Keeping a Healthy Weight is Good for You!  Reaching a healthier body weight is good for your health and well being!  Losing and maintaining a healthy weight helps you feel and look better  Losing 5-10% of your body weight can help or prevent : Diabetes Lower blood pressure Reduce cholesterol levels Improve glucose intolerance Reduce your risk of Heart disease Some types of cancers - Obesity Research

4. Make Small Goals  Make realistic goals! If you want to lose weight, make a realistic goal for your frame and focus on a weekly goal. A healthy weight loss goal should be 1-2 pounds per week.  Pick a new healthy goal each week. Ex.) Replace one soda with water, walk 2-3 days a week, add one fruit and/or vegetable to each meal.

5. It’s Not About What You Can’t Eat!  Losing weight and maintaining weight should not be focused on what you can’t eat, but rather focusing on a healthy diet.  Moderation is key! Eat the things you love in moderation! Have a small piece of cake at a party rather than a large piece or two pieces.

6. Eat to Fuel Your Body Make half your plate fruits and vegetables They are a great low calorie option to fill you up and keep you feeling full They are packed with vitamins and minerals Whole grains: Eating 100% whole grains can help maintain blood sugar levels Reduce cholesterol levels Keep you fuller longer Look for 100% whole grain or whole wheat foods, ensuring the first ingredient is whole grain flour (not enriched flour)

7. Eat to Fuel Your Body Healthy fats: Fats are important part of a healthy diet. Choosing healthier fats and limiting less healthy fats is key Natural fats from foods like nuts, avocados, etc and oils like olive oil, coconut oil, peanut oil, etc. Limit: unnatural trans fats (hydrogenated fat/oils) Processed foods and foods made with shortening and/or margarine. Limit foods with partially hydrogenated or hydrogenated oil.

8. Eat to Fuel Your Body Choose healthier drinks: Choosing water, unsweet tea, low fat milk, etc. instead of soda or sweet tea is an easy way to decrease calorie intake. Replacing one soda a day with water can help you lose 12.5 pounds a year.

9. Get Physical Get 30-60 minutes of physical activity. Physical activity can help you: Lose weight and keep it off Reduce stress Increase energy Feel better

10. Need More Help? Seek professional advice: If you want a customized weight loss plan or more nutrition advise, find a local Registered Dietitian at eatright.org/programs/rdfinder

11. Just Keep Going! Don’t give up if you don't see results instantly. Slow and steady wins the race with weight. Studies show that people that lose weight slowly are more likely to keep it off compared to those who lose weight quickly. Remember this is a lifestyle change not a diet!