Eating healthy means following a healthy eating pattern that includes a variety of nutritious foods and drinks. It also means getting the number of calories that’s right for you (not eating too much or too little).

<h4>Choose a mix of healthy foods.</h4>

There are lots of healthy choices in each food group! Choose a variety of foods you enjoy, including:

<ul>
	<li>Whole fruits — like apples, berries, oranges, mango, and bananas</li>
	<li>Veggies — like broccoli, sweet potatoes, beets, okra, spinach, peppers, and jicama</li>
	<li>Whole grains — like brown rice, millet, oatmeal, bulgur, and whole-wheat bread</li>
	<li>Proteins — like lean meats and chicken, eggs, seafood, beans and lentils, nuts and seeds, and tofu</li>
	<li>Low-fat or fat-free dairy — like milk, yogurt, cheese, lactose-free dairy, and fortified soy beverages (soy milk) or soy yogurt</li>
	<li>Oils — like vegetable oil, olive oil, and oils in foods like seafood, avocado, and nuts</li>
</ul>

<h4>Limit certain nutrients and ingredients.</h4>

<h5>Sodium (salt)</h5>

Sodium&nbsp;is found in table salt&nbsp;— but most of the sodium we eat comes from packaged food or food that's prepared in restaurants. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/sites/default/files/2021-08/DGA_SodiumFactSheet_2021-05-26_508c.pdf?_label_=Learn+how+to+cut+down+on+sodium+%5BPDF+-+881+KB%5D">Learn how to cut down on sodium [PDF - 881 KB]</a>.

<h5>Added sugars</h5>

Added sugars include syrups and sweeteners that manufacturers add to products like sodas, yogurt, and cereals —&nbsp;as well as things you add, like sugar in your coffee.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/sites/default/files/2021-08/DGA_FactSheet_AddedSugars_2021-06_508c.pdf?_label_=Learn+how+to+cut+down+on+added+sugars+%5BPDF+-+898+KB%5D">Learn how to cut down on added sugars [PDF - 898 KB]</a>.

<h5>Saturated fat</h5>

Saturated fat comes from animal products like cheese, fatty meats and poultry, whole milk, butter, and many sweets and snack foods. Some plant products like palm and coconut oils also have saturated fat. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/sites/default/files/2021-08/DGA_FactSheet_SaturatedFats-07-09_508c_0.pdf?_label_=Learn+how+to+cut+down+on+saturated+fat+%5BPDF+-+1.1+MB%5D">Learn how to cut down on saturated fat [PDF - 1.1 MB]</a>.

<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.myplate.gov/myplate-plan?_label_=Get+a+personalized+MyPlate+Plan+to+help+you+choose+healthy+foods">Get a personalized MyPlate Plan to help you choose healthy foods</a>.

<h4>What about alcohol?</h4>

Alcohol includes beer, wine, and liquor. If you choose to drink, drink in moderation — 1 drink or less in a day for women and 2 drinks or less in a day for men. And remember that drinking less is always better for your health than drinking more.

The Basics: Overview

<h4>A healthy eating routine can help keep you healthy.</h4>

Eating healthy is good for your overall health —&nbsp;and there are many ways to do it.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/sites/default/files/2021-05/DGA-FactSheet-2021-03-26-compressed.pdf?_label_=Learn+how+to+build+a+healthy+eating+routine+%5BPDF+%E2%80%93+1.6+MB%5D">Learn how to build a healthy eating routine [PDF – 1.6 MB]</a>.

Making smart food choices can also help you manage your weight and lower your risk for certain chronic (long-term) diseases.

When you eat healthy, you can reduce your risk for:

<ul>
	<li>Overweight and obesity</li>
	<li>Heart disease</li>
	<li>Type 2 diabetes</li>
	<li>High blood pressure</li>
	<li>Some types of cancer</li>
</ul>

<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/nutrition/about-nutrition/why-it-matters.html?_label_=Learn+more+about+why+eating+healthy+is+important">Learn more about why eating healthy is important</a>.

The Basics: Health Benefits

Making small changes to your eating habits can make a big difference for your health over time.&nbsp;

<h4>Make healthy swaps.</h4>

Try making 1 or 2 small changes this week. For example:

<ul>
	<li>Drink sparkling water instead of regular soda</li>
	<li>Try plain, low-fat yogurt with fruit instead of full-fat yogurt with added sugars</li>
	<li>Choose low-sodium black beans instead of regular canned black beans</li>
	<li>Cook with olive oil instead of butter</li>
</ul>

Take Action: Make Small Changes

<h4>Shop smart at the grocery store.</h4>

The next time you go food shopping:

<ul>
	<li>Make a shopping list ahead of time — only buy what's on your list</li>
	<li>Don't shop while you're hungry&nbsp;— eat something before you go to the store</li>
</ul>

Use these tips to make healthy choices:

<ul>
	<li>Try a variety of vegetables and fruits in different colors</li>
	<li>Choose fat-free or low-fat dairy —&nbsp;or soy milk and soy yogurt with added calcium, vitamin A, and vitamin D </li>
	<li>Replace old favorites with options that are lower in calories, sodium, added sugars, and saturated fat</li>
	<li>Choose foods with whole grains — like 100% whole-wheat or whole-grain bread, cereal, and pasta</li>
	<li>Buy lean cuts of meat and poultry and eat a variety of foods with protein — like fish, shellfish, beans, and nuts</li>
	<li>Save money by getting fruits and vegetables in season or on sale </li>
</ul>

<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.myplate.gov/eat-healthy/healthy-eating-budget/shop-smart?_label_=Get+more+tips+for+finding+healthy%2C+budget-friendly+options+at+the+store">Get more tips for finding healthy, budget-friendly options at the store</a>.

Take Action: Shop Smart

<h4>Read the Nutrition Facts label.</h4>

Understanding the Nutrition Facts label on food packages can help you make healthy choices.

First, look at the serving size and the number of servings per package — there may be more than 1 serving!

Then&nbsp;check out the calories. Calories tell you how much energy is in 1 serving of a food.

To stay at a healthy weight, you need to balance the calories you eat and drink with the calories you use.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.choosemyplate.gov/resources/MyPlatePlan?_label_=Use+this+tool+to+find+out+how+many+calories+you+need+each+day">Use this tool to find out how many calories you need each day</a>.

Next, look at the percent Daily Value (% DV) column. The DV shows you if a food is higher or lower in certain nutrients. Look for foods that are:

<ul>
	<li>Low in added sugars, sodium, and saturated fat (5% DV or less)</li>
	<li>High in fiber, calcium, potassium, iron, and vitamin D (20% DV or more)</li>
</ul>

You can also use the DV to compare the amount of calories and nutrients in different foods. Just be sure to check and see if the serving size is the same.

The picture below shows an example of a Nutrition Facts label.

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To learn more about the Nutrition Facts label, check out:

<ul>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm?_label_=How+to+Understand+and+Use+the+Nutrition+Facts+Label">How to Understand and Use the Nutrition Facts Label</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/?_hash_=intro&_label_=Interactive+Nutrition+Facts+Label">Interactive Nutrition Facts Label</a></li>
</ul>

Take Action: Check the Label

<h4>Be a healthy family.</h4>

Parents and caregivers are important role models for healthy eating. You can teach kids how to choose and prepare healthy snacks and meals.

<ul>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/myplate-prod.azureedge.net/sites/default/files/2020-12/Create a Grocery Game Plan_Grocery List.pdf?_label_=Use+this+list+to+make+healthy+choices+at+the+grocery+store">Use this list to make healthy choices at the grocery store</a> — take your child with you to the store and explain the choices you make</li>
	<li>Turn cooking into a fun activity for the whole family — <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nutrition.gov/recipes/search?f%5B0%5D=category%3AKid-Friendly&amp;node=3423&_label_=try+out+these+kid-friendly+recipes+together">try out these kid-friendly recipes together</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-snacks-quick-tips-parents?_label_=Check+out+these+quick+tips+for+making+healthy+snacks">Check out these quick tips for making healthy snacks</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.myplate.gov/tip-sheet/healthy-eating-families?_label_=Get+more+healthy+eating+tips+for+your+family">Get more healthy eating tips for your family</a></li>
</ul>

If you have a family member who has a hard time eating healthy,&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/health-conditions/diabetes/healthy-eating-conversation-starters?_label_=use+these+tips+to+start+a+conversation+about+how+you+can+help" id="anch_61">use these tips to start a conversation about how you can help</a>.

Take Action: Healthy Families

<h4>Eat healthy away from home.</h4>

You can make smart food choices wherever you are — at work, in your favorite restaurant, or out running errands. Try these tips for eating healthy even when you're away from home:

<ul>
	<li>Pack healthy snacks like fruit, unsalted nuts, or low-fat string cheese sticks&nbsp;</li>
	<li>Look for calorie information on restaurant menus</li>
	<li>Choose dishes that are steamed, baked, or grilled instead of fried</li>
	<li>Ask to have no salt added to your meal</li>
</ul>

<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.myplate.gov/tip-sheet/dine-out-take-out?_label_=Get+more+tips+for+eating+healthy+when+dining+out%26nbsp%3Band+getting+takeout">Get more tips for eating healthy when dining out&nbsp;and getting takeout</a>.

Take Action: Eating Out

<h4>If you're worried about your eating habits, talk to a doctor.</h4>

If you need help making healthier food choices, ask your doctor for help. Your doctor may refer you to a registered dietitian. A registered dietitian is a health professional who helps people with healthy eating.

<h5>What about cost?</h5>

Under the Affordable Care Act, insurance plans must cover diet counseling for people with risk factors for heart disease, like high blood pressure. Depending on your insurance plan, you may be able to get diet counseling at no cost to you. Check with your insurance company to find out more.

Medicare may also cover diet counseling at no cost. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.medicare.gov/coverage?_label_=Use+this+tool+to+see+what+Medicare+covers">Use this tool to see what Medicare covers</a>.

If you don't have insurance, you may still be able to get free or low-cost help. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/findahealthcenter.hrsa.gov/?_label_=Find+a+health+center+near+you+and+ask+about+diet+counseling">Find a health center near you and ask about diet counseling</a>.&nbsp;

To learn more, check out these resources:

<ul>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/preventive-care-adults/?_label_=Free+preventive+care+for+adults+covered+by+the+Affordable+Care+Act">Free preventive care for adults covered by the Affordable Care Act</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/health-care-law-protections/?_label_=How+the+Affordable+Care+Act+protects+you">How the Affordable Care Act protects you</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/marketplace.cms.gov/technical-assistance-resources/c2c-roadmap.pdf?_label_=Understanding+your+health+insurance+and+how+to+use+it+%5BPDF+-+698+KB%5D">Understanding your health insurance and how to use it [PDF - 698 KB]</a></li>
</ul>

<h4>Manage your high blood pressure or diabetes.</h4>

If you or a loved one has high blood pressure, type 2 diabetes, or heart disease, talk with your doctor or a registered dietitian about how to stay healthy. If you need to follow a special diet, check out these websites:

<ul>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/www.nhlbi.nih.gov/health/health-topics/topics/dash?_label_=DASH+Eating+Plan">DASH Eating Plan</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/diabetes/managing/eat-well.html?_label_=Living+with+Diabetes%3A+Eat+Well%21">Living with Diabetes: Eat Well!</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.myplate.gov/myplate-kitchen?_label_=MyPlate+Kitchen">MyPlate Kitchen</a></li>
</ul>

Take Action: See Your Doctor

Eat Healthy

Regular physical activity is good for everyone's health! Physical activity is anything that gets your body moving.Aim for at least 150 minutes of moderate-intensity aerobic activity each week. And at least 2 days a week, do activities that strengthen your muscles.If you haven't been active before, or you haven't been active for a while, start slowly. Even 5 minutes of physical activity has real health benefits! Once you get the hang of it, add a little more activity each time.<h4>What kinds of activity should I do?</h4>To get all the health benefits of physical activity, do a combination of aerobic and muscle-strengthening activities.<ul><li>Aerobic&nbsp;activities make you breathe harder and get your heart beating faster. Walking fast is an example of moderate-intensity aerobic activity. Jogging or running is an example of vigorous-intensity aerobic activity.</li><li>Muscle-strengthening&nbsp;activities make your muscles stronger. Examples include lifting weights, using resistance bands, and doing bodyweight exercises (like push-ups).</li></ul>Use these resources to learn more about physical activity for:<ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/moveyourway?_hash_=adults&_label_=%3Cspan%3EAdults%3C%2Fspan%3E">Adults</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/moveyourway?_hash_=older-adults&_label_=%3Cspan%3EOlder+adults%3C%2Fspan%3E">Older adults</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/moveyourway?_hash_=parents&_label_=%3Cspan%3EParents%3C%2Fspan%3E">Parents</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/moveyourway?_hash_=during-after-pregnancy&_label_=%3Cspan%3EDuring+and+after+pregnancy%3C%2Fspan%3E">During and after pregnancy</a></li></ul>

<h4>What are the benefits of physical activity?</h4>Physical activity increases your chances of living longer. It 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, type 2 diabetes, and some types of cancer</li></ul>And that’s not all. Being more active can:<ul><li>Boost your mood</li><li>Help you sleep better</li><li>Make your bones, muscles, and joints healthier</li><li>Lower your chances of becoming depressed</li><li>Lower your risk of falls and reduce arthritis pain</li><li>Help you have fun and feel better about yourself</li></ul><h4>Is physical activity for everyone?</h4>Yes! Physical activity is good for people of all ages, body types, and abilities. Even if you feel out of shape, or you haven’t been active in a long time, you can find activities that work for you.&nbsp;

<h4>What if I have a health condition?</h4>If you have a health condition like type 2 diabetes or high blood pressure, physical activity can help you manage it. And if you have overweight or obesity, getting active can help you manage your weight and lower your risk of health problems. Ask your doctor what types of activity are best for you if you have a health condition.You can also:<ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity?_hash_=safe&_label_=%3Cspan%3EGet+tips+on+physical+activity+and+diabetes%3C%2Fspan%3E">Get tips on physical activity and diabetes</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206?p=1&_label_=%3Cspan%3ELearn+how+physical+activity+helps+control+high+blood+pressure%3C%2Fspan%3E">Learn how physical activity helps control high blood pressure</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.niddk.nih.gov/health-information/weight-management/staying-active-at-any-size?_label_=Find+out+more+about+how+you+can+stay+active+at+any+size">Find out more about how you can stay active at any size</a></li></ul><h4>What if I have a disability?</h4>If you have a disability, you can find safe, fun ways to get active. Talk with your doctor if you need help&nbsp;choosing&nbsp;the best activities for you. You can also&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/myhealthfinder/topics/health-conditions/obesity/stay-active-disability-quick-tips?_label_=%3Cspan%3Euse+these+tips+to+stay+active+with+a+disability%3C%2Fspan%3E">use these tips to stay active with a disability</a>.

The Basics: Health Conditions

<h4>Start slowly.</h4>If you haven't been active before, or you haven’t been active for a while, start out slowly and add new activities little by little. After a few weeks or months, do them longer and more often. If you’re not sure where to start,&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/MoveYourWay/Activity-Planner/?_label_=%3Cspan%3Euse+this+tool+to+build+a+weekly+plan%3C%2Fspan%3E">use this tool to build a weekly plan</a>.<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.youtube.com/watch?v=0i1lCNHaxhs&amp;feature=youtu.be&_label_=%3Cspan%3EWatch+this+2-minute+video+for+tips+on+getting+motivated%3C%2Fspan%3E">Watch this 2-minute video for tips on getting motivated</a>.<h4>Choose activities you enjoy.</h4>Lots of things count as physical activity! Find things you really like to do. Play games like tennis or basketball, take a pilates or martial arts class, or just dance around your living room. Ask your friends to join you.Any amount of physical activity throughout your day can add up to big health benefits. You can:<ul><li>Go for a brisk walk around the neighborhood</li><li>Ride a bike to work — or just for fun</li><li>Do push-ups during commercial breaks in TV shows</li></ul><h4>Have fun with your family.</h4>You can be a role model for children and other family members. Encourage your whole family to get active outside — go for a hike or organize a family soccer game.If you can't get active outside,&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.youtube.com/watch?v=99Grz6zrziI&_label_=%3Cspan%3Ewatch+this+2-minute+video%26nbsp%3Bfor+ways+your+family+can+get+active+indoors%3C%2Fspan%3E">watch this 2-minute video&nbsp;for ways your family can get active indoors</a>.If someone you love has trouble making time for physical activity,&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/myhealthfinder/topics/everyday-healthy-living/physical-activity/help-loved-one-get-more-active?_label_=%3Cspan%3Euse+these+tips+to+help+your+loved+one+get+more+active%3C%2Fspan%3E">use these tips to help your loved one get more active</a>.

Take Action: Get Started

<h4>Strengthen your muscles.</h4>Do muscle-strengthening activities at least 2 days a week. Try some of these activities:<ul><li>Heavy gardening, like&nbsp;digging or shoveling</li><li>Doing push-ups on the floor or against the wall</li><li>Lifting small weights —&nbsp;you can even use books or cans of food as weights</li></ul>If you do muscle-strengthening activities with weights,&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842?_label_=%3Cspan%3Elearn+about+safe+weight+training%3C%2Fspan%3E">learn about safe weight training</a>.

Take Action: Build Muscles

<h4>Track your progress.</h4>Keep track of your physical activity&nbsp;—&nbsp;you can write it down or use an app. Enter your goals and track your activities each week. Use a fitness tracker to count the number of steps you take. And as you get more active, you can set higher goals!<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/moveyourway/activity-planner?_label_=%3Cspan%3EUse+this+tool+to+build+a+weekly+activity+plan%3C%2Fspan%3E">Use this tool to build a weekly activity plan</a>, then print it out to track your activity throughout the week.<h4>Be realistic.</h4>Remember, it’s not all or nothing. Even 5 minutes of activity is better than none! See if you can fit in 5&nbsp;minutes of activity before work or after dinner&nbsp;— whatever works for you.

Take Action: Track Progress

<h4>Get ready to get more active.</h4>Any amount of physical activity is better than none — but getting more activity can increase the health benefits.Here are 2 ways to add more activity to your routine:<ul><li>Be active for longer each time —&nbsp;if you're walking 3 days a week for 30 minutes, try adding an additional 10 minutes&nbsp;each day</li><li>Be active more often —&nbsp;if you're riding your bike to work 2 days a week, try making&nbsp;it 4 days a week</li></ul><h4>Find time in your schedule.</h4>Look at your schedule for the week. Find a few times&nbsp;to fit in some extra activity&nbsp;and&nbsp;put them in your calendar.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.youtube.com/watch?v=61p1OIO20wk&_label_=%3Cspan%3EWatch+this+2-minute+video+for+tips+to+get+active+on+busy+days%3C%2Fspan%3E">Watch this 2-minute video for tips to get active on busy days</a>.<h4>Do more vigorous activities.</h4>In general, 1 minute of vigorous-intensity aerobic activity has the same benefits as 2 minutes of moderate-intensity activity. For example, 15 minutes of vigorous-intensity activity is roughly the same as 30 minutes of moderate-intensity activity.&nbsp;Try swapping in some vigorous-intensity activity — for example, include a few minutes of jogging or running as part of your walk. That way, you can get the same health benefits in less time!Do the talk test to figure out if an activity is moderate intensity or vigorous intensity:<ul><li>If you’re breathing hard, but can still have a conversation easily, it’s moderate-intensity activity&nbsp;</li><li>If you can only say a few words before you have to take a breath, it’s vigorous-intensity activity</li></ul>

Take Action: Challenge Yourself

Get Active

Help your child — and your whole family — eat healthy and stay physically active. The healthy habits your child learns now can last a lifetime.<h4>What can I do to help my child stay at a healthy weight?</h4>Two of the best ways to help your child stay at a healthy weight are to: &nbsp;<ul><li>Help your child and family eat healthier foods — like fruits, vegetables, and whole grains</li><li>Be more physically active as a family — like by walking, swimming, or playing at the park</li></ul>It’s also important that your child builds other healthy habits — like getting enough sleep and limiting screen time — to support their overall health and help them stay at a healthy weight.<h5>Be a role model.</h5>Parents and caregivers are often the most important role models for children. When you choose to eat healthy and be physically active, your child will be more likely to make those choices, too.Plus, being active and preparing healthy meals together are great ways to spend quality time with your family.<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/healthy-weight-growth/tips-parents-caregivers/index.html?_label_=Learn+more+about+how+you+can+help+your+children+build+healthy+routines">Learn more about how you can help your children build healthy routines</a>.<h5>Look at these websites with your child.</h5>These kid-friendly websites can help you and your child learn about healthy habits.<ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/www.choosemyplate.gov/kids?_label_=%3Cspan%3EMyPlate+for+Kids%3C%2Fspan%3E">MyPlate for Kids</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nutrition.gov/topics/nutrition-age/children/kids-corner?_label_=%3Cspan%3ENutrition.gov+Kids%E2%80%99+Corner%3C%2Fspan%3E">Nutrition.gov Kids’ Corner</a></li></ul>

<h4>Why is it important for my child to stay at a healthy weight?</h4>Growing up at a weight that’s right for your child can help them stay healthy through adulthood. People at higher weights may have conditions called overweight or obesity. This means that the body has too much body fat. Having overweight or obesity in childhood or adolescence can raise your child’s risk for serious health problems, like:<ul><li>Breathing problems&nbsp;</li><li>Type 2 diabetes</li><li>Sleep problems</li><li>Heart problems</li><li>Kidney and liver problems</li></ul>Having overweight or obesity as a child is also linked to:&nbsp;<ul><li>Anxiety and depression</li><li>Low self-esteem</li><li>Being bullied, teased, or viewed negatively by others because of weight</li></ul><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/obesity/basics/consequences.html?_label_=Learn+more+about+health+problems+and+childhood+obesity" id="anch_43">Learn more about health problems and childhood obesity</a>.Keep in mind that higher weight during childhood raises the risk of higher weight as an adolescent and young adult. In other words, many kids don’t “grow out of” having excess weight.Today, about 7 in 10 adults — and about 4 in 10 &nbsp;children and teens — have overweight or obesity.

The Basics: Health Effects

<h4>How do I know if my child is at a healthy weight?</h4>Because children grow at different rates as they age, it’s not always easy to tell if they’re at a healthy weight. The best way to find out if your child is at a healthy weight is to work with their doctor.For children ages 2 years and older, body mass index (BMI) is one way doctors can learn if your child is at a healthy weight for their age, sex, and height. Measuring BMI can help the doctor know if your child is underweight, at a healthy weight, or if they have overweight or obesity. Your child’s doctor will also consider other factors, like your child’s family history and physical exam.&nbsp;You can also&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/bmi/child-teen-calculator/widget.html?_label_=use+this+BMI+calculator+for+children+and+teens" id="anch_46">use this BMI calculator for children and teens</a>&nbsp;if you know your child’s height and weight.<h4>What if my child has overweight or obesity?</h4>There are many factors that can lead to a child having overweight or obesity — including their eating and physical activity habits, stress, anxiety, other health problems, and genes. A child’s environment — where they live, learn, and play — also has a big impact.&nbsp;If your child’s doctor is concerned about their weight, there are steps you can take as a family to help them get to a healthier weight. Your family can:<ul><li>Move more — find physical activities that you enjoy</li><li>Choose healthier foods and plan ahead for meals — try to eat a variety of healthy foods, including fruits, vegetables, whole grains, low-fat dairy, and lean protein foods</li><li>Set a good example for your child — try to make healthy choices for yourself too, like eating vegetables instead of chips or drinking water instead of sugary drinks</li><li>Limit less healthy foods and drinks — like foods and drinks that have a lot of added sugars, saturated fat, and sodium</li><li>Get enough sleep — try limiting screen time before bed and going to sleep and waking up at the same time each day</li></ul>Making healthy life changes can be hard. To get support, look for programs (called family healthy weight programs) that help families build healthy habits. Ask your child’s doctor if they can recommend a program, or look for resources in your community through programs like WIC (Special Supplemental Nutrition Program for Women, Infants, and Children), SNAP (Supplemental Nutrition Assistance Program), or recreation centers.You can also check out these resources to learn how to cut down on foods with:<ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/sites/default/files/2021-08/DGA_FactSheet_AddedSugars_2021-06_508c.pdf?_label_=%3Cspan%3EAdded+sugars+%5BPDF+-+898+KB%5D%3C%2Fspan%3E">Added sugars [PDF - 898 KB]</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/sites/default/files/2021-08/DGA_FactSheet_SaturatedFats-07-09_508c_0.pdf?_label_=%3Cspan%3ESaturated+fat+%5BPDF+-+1.2+MB%5D%3C%2Fspan%3E">Saturated fat [PDF - 1.2 MB]</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/sites/default/files/2021-08/DGA_SodiumFactSheet_2021-05-26_508c.pdf?_label_=%3Cspan%3ESodium+%5BPDF+-+902+KB%5D%3C%2Fspan%3E">Sodium [PDF - 902 KB]</a></li></ul>Some children might need other treatments to help manage their weight. For example, medicines or surgery might be an option for older children or teens. Ask your child’s doctor what they recommend for your child.

The Basics: Find Out if Your Child is at a Healthy Weight

<h4>Ask your child’s doctor if your child’s weight is healthy.</h4>Ask your child’s doctor or nurse about your child’s growth and health. BMI is one way doctors can learn if your child is at a healthy weight for their age, sex, and height, but they’ll also consider factors like family history and do a physical exam.&nbsp;You can <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/bmi/child-teen-calculator/widget.html?_label_=%3Cspan%3Euse+this+BMI+calculator+for+children+and+teens%3C%2Fspan%3E">use this BMI calculator for children and teens</a> if you know your child’s height and weight.If the doctor finds that your child is underweight, they can talk with you about making changes to help your child is get to a healthy weight.&nbsp;<h4>If your child has overweight or obesity, ask about treatment options.</h4>If your child has overweight or obesity, ask the doctor or nurse for advice. One of the best ways to manage your child’s weight is to make healthy changes as a family. Treatment can also include medicines and working with a dietitian (a person who is an expert in healthy eating) or other doctors that treat weight problems.<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.niddk.nih.gov/health-information/weight-management/helping-your-child-who-is-overweight?_hash_=treatments&_label_=%3Cspan%3ELearn+more+about+treatment+options+for+overweight+and+obesity%3C%2Fspan%3E">Learn more about treatment options for overweight and obesity</a>.<h5>What about cost?</h5>Under the Affordable Care Act, insurance plans must cover screening for obesity and counseling for family healthy weight programs for kids. Depending on your insurance plan, you may be able to get these services at no cost to you. Check with your insurance company to find out more.Medicaid or the Children's Health Insurance Program (CHIP) may also cover obesity screening and counseling for your child at no cost. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.insurekidsnow.gov/coverage/index.html?_label_=%3Cspan%3ELearn+about+coverage+options+for+your+family%3C%2Fspan%3E">Learn about coverage options for your family</a>.If you don't have insurance, you may still be able to get free or low-cost obesity screening and treatment for your child. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/findahealthcenter.hrsa.gov/?_label_=%3Cspan%3EFind+a+health+center+near+you+and+ask+about+obesity-related+services+for+kids%3C%2Fspan%3E">Find a health center near you and ask about obesity-related services for kids</a>.To learn more, check out these resources:<ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/preventive-care-children/?_label_=%3Cspan%3EFree+preventive+care+for+children+covered+by+the+Affordable+Care+Act%3C%2Fspan%3E">Free preventive care for children covered by the Affordable Care Act</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/health-care-law-protections/?_label_=%3Cspan%3EHow+the+Affordable+Care+Act+protects+you%3C%2Fspan%3E">How the Affordable Care Act protects you</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/marketplace.cms.gov/technical-assistance-resources/c2c-roadmap.pdf?_label_=%3Cspan%3EUnderstanding+your+health+insurance+and+how+to+use+it+%5BPDF+-+698+KB%5D%3C%2Fspan%3E">Understanding your health insurance and how to use it [PDF - 698 KB]</a></li></ul>

Take Action: See a Doctor

<h4>Make sure your child gets at least 60 minutes of physical activity every day.</h4>Fun and simple activities, like playing tag, are great ways for kids to get moving. And it doesn’t have to be 60 minutes all at once — it can be shorter activities that add up&nbsp;to 60 minutes (1&nbsp;hour) a day.&nbsp;Be sure your child is doing different types of activity, including:<ul><li>Aerobic activities, like running, skipping, or dancing</li><li>Muscle-strengthening activities, like climbing playground equipment or trees</li><li>Bone-strengthening activities, like jumping rope or playing basketball</li></ul><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/moveyourway?_hash_=parents&_label_=Find+out+more+about+physical+activity+for+kids" id="anch_53">Find out more about physical activity for kids</a>.<h4>Get active as a family.</h4>To help the&nbsp;whole family get more physical activity, you can:<ul><li>Let your child choose family activities</li><li>Walk the dog or bike to the library together</li><li>Dance while dinner's in the oven</li><li>Post a family activity calendar&nbsp;on your refrigerator</li><li>Find a park to explore near your home</li><li>Build physical activity into running family errands — take the stairs instead of the elevator or park farther away from the entrance of the store</li></ul>Check out these resources for more ideas:<ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/moveyourway/get-kids-active?_label_=Get+more+ideas+on+how+to+increase+your+child%E2%80%99s+daily+activity">Get more ideas on how to increase your child’s daily activity</a>.</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nps.gov/findapark/index.htm?_label_=Use+this+locator+to+find+National+Park+sites+near+you">Use this locator to find National Park sites near you</a>.</li></ul>

Take Action: Get Enough Physical Activity

Spending time in front of screens, like TVs, tablets, or smartphones, often means that your child isn’t moving around or getting physically active. You can help your child build healthy habits for using screens. For example, you can:<ul><li>Set clear rules about when and for how long your child can do activities involving screen time</li><li>Keep the TV out of your child’s room</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nhlbi.nih.gov/health/educational/wecan/downloads/screen-time-log.pdf?_label_=%3Cspan%3EUse+this+screen+time+log+%5BPDF+-+144%26nbsp%3BKB%5D%3C%2Fspan%3E">Use this screen time log [PDF - 144&nbsp;KB]</a>&nbsp;to track how much time your family is spending in front of screens</li></ul><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthychildren.org/English/family-life/Media/Pages/Healthy-Digital-Media-Use-Habits-for-Babies-Toddlers-Preschoolers.aspx?_label_=Get+more+tips+to+build+healthy+habits+for+using+screens">Get more tips to build healthy habits for using screens</a>.

Take Action: Limit Screen Time

<h4>Shop for, cook, and plan for healthy meals together.</h4>Buy and serve more vegetables, fruits, whole-grain foods, fat-free or low-fat dairy, and a variety of protein foods. Be sure to offer a variety of healthy foods from different food groups at each meal.Here are some tips and ideas for healthy eating as a family:<ul><li>Let your child pick out healthy foods to try —&nbsp;and remember it can take young kids up to 8 or 10 times of trying a new food to accept it</li><li>Offer healthy beverages — like water or plain fat-free or low-fat milk (children under age 2 can drink whole milk) —&nbsp;instead of soda, flavored milks, or fruit drinks with added sugars</li><li>Encourage your child to eat whole fruits and limit 100% fruit juice to small amounts (don’t give juice to kids younger than 12 months) — try keeping a bowl of fruit on the table for quick snacks</li><li>Try preparing healthy foods in different ways — for example, try the same vegetable raw, roasted, or steamed with herbs and spices</li><li>At snack time, give your child carrot sticks and hummus or apple slices with peanut butter instead of chips or cookies</li><li>Start your child’s day off with a healthy breakfast —&nbsp;for example, offer whole-grain cereal or oatmeal with fat-free or low-fat milk and fruit instead of sugary cereal</li><li>Encourage your child to stop eating when they’re full instead of when the plate is clean</li></ul>Use these resources to:&nbsp;<ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/sites/default/files/2021-08/DGA-FactSheet-2021-03-26-compressed.pdf?_label_=%3Cspan%3ELearn+how+to+help+your+child+build+a+healthy+eating+routine+%5BPDF+-+1.+6+MB%5D%3C%2Fspan%3E">Learn how to help your child build a healthy eating routine [PDF - 1. 6 MB]</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/myplate-prod.azureedge.us/sites/default/files/2024-06/TipSheet-25-Grocery-Shopping.pdf?_label_=%3Cspan%3EMake+a+shopping+list+with+healthy+foods+%5BPDF+-+547%26nbsp%3BKB%5D%3C%2Fspan%3E">Make a shopping list with healthy foods [PDF - 547&nbsp;KB]</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label?_label_=%3Cspan%3ERead+the+Nutrition+Facts+label+on+packages+to+help+you+make+healthy+choices%3C%2Fspan%3E">Read the Nutrition Facts label on packages to help you make healthy choices</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.myplate.gov/eat-healthy/healthy-eating-budget/shop-smart?_label_=%3Cspan%3EGet+more+tips+for+smart+food+shopping%3C%2Fspan%3E">Get more tips for smart food shopping</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-snacks-quick-tips-parents?_label_=%3Cspan%3EGet+more+ideas+for+healthy+snacks%3C%2Fspan%3E">Get more ideas for healthy snacks</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/sites/default/files/2021-12/DGA_FactSheet_Beverages-508.pdf?_label_=%3Cspan%3E%3Cu%3ELearn+how+to+make+healthy+drink+choices+%5BPDF+-+1.2+MB%5D%3C%2Fu%3E%3C%2Fspan%3E">Learn how to make healthy drink choices [PDF - 1.2 MB]</a></li></ul><h4>Set a good example by eating healthy.</h4>You can be a role model for your child by&nbsp;eating healthy yourself. Plus, a healthy diet can help protect you from heart disease, type 2 diabetes, and some types of cancer. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/myhealthfinder/topics/health-conditions/diabetes/eat-healthy?_label_=%3Cspan%3EGet+more+tips+for+eating+healthy%3C%2Fspan%3E">Get more tips for eating healthy</a>.<h5>Need help paying for food?</h5>There are programs that can help you pay for healthy food for your family. Ask your child’s doctor about:<ul><li>WIC (Women, Infants, and Children),&nbsp;a government program that supports people who are pregnant and breastfeeding and kids age 5 and younger. You can also&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/wic.fns.usda.gov/wps/pages/preScreenTool.xhtml?_label_=%3Cspan%3Euse+this+tool+to+see+if+you+qualify+for+WIC%3C%2Fspan%3E">use this tool to see if you qualify for WIC</a>.</li><li>SNAP (Supplemental Nutrition Assistance Program) —&nbsp;a government program that can help families with lower incomes buy food. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.fns.usda.gov/snap/recipient/eligibility?_label_=%3Cspan%3EFind+out+if+you+qualify+for+SNAP%3C%2Fspan%3E">Find out if you qualify for SNAP</a>.</li></ul><h4>Sit at the table and eat together as a family.</h4>Enjoy the healthy meals you plan and cook together as a family. When families eat together, children eat more vegetables and fruits and fewer foods with added sugars.&nbsp;Let your child help get ready for dinner time by setting the table.

Take Action: Serve Healthy Meals

<h4>Make sure your child gets enough sleep.</h4>Getting enough sleep, helps kids stay at a healthy weight. Make sure you know how much sleep your child needs :<ul><li>Teens need 8 to 10 hours of sleep each night</li><li>School-aged children need 9 to 12&nbsp;hours of sleep each night</li><li>Preschoolers need to sleep between 10&nbsp;and 13&nbsp;hours&nbsp;each day (including naps)</li><li>Toddlers need to sleep between 11 and 14 hours a day (including naps)</li><li>Babies need between 12&nbsp;and 16&nbsp;hours of sleep each day (including naps)</li></ul>Set a bedtime schedule and remind your child when it’s time to get ready for bed. Creating a calming bedtime routine that includes activities like reading a book or taking a warm bath can help. Consider keeping electronic devices — like TVs, tablets, and smart phones — out of the bedroom and stopping screen time at least 1 hour before bedtime. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/healthychildren.org/English/healthy-living/sleep/Pages/Healthy-Sleep-Habits-How-Many-Hours-Does-Your-Child-Need.aspx?_label_=Get+more+tips+on+healthy+sleep+habits">Get more tips on healthy sleep habits</a>.

Take Action: Promote Healthy Sleep Habits

Help Your Child Stay at a Healthy Weight

Sometimes a family member or friend needs encouragement to make a healthy change. Try these tips to start a conversation about eating healthy.

<h2>Say why eating healthy is important.</h2>

You can say:

<ul>
	<li>“Your health is important to me. I care about you and want you to live a healthy life.”</li>
	<li>“A healthy diet can help you stay&nbsp;active as you get older, giving you more time to spend with your loved ones and do the activities you enjoy.”</li>
</ul>

<h2>Talk about small steps.</h2>

Try saying:

<ul>
	<li>“Healthy eating isn’t all or nothing. You can eat healthy and still enjoy the foods you love. How do you feel about trying some small changes?”</li>
	<li>“Can I help you think of some healthy shifts that would be doable for you? What are some foods or ingredients you would be willing to swap out for healthier options?”</li>
</ul>

Offer simple suggestions:

<ul>
	<li>Be ready with some ideas, like drinking water instead of soda, eating whole-wheat bread instead of white bread, or using olive oil instead of butter.</li>
	<li>Keep it manageable —&nbsp;encourage your friend or family member to pick 1 or 2 ideas to start.</li>
</ul>

<h2>Take the lead. Do it together.</h2>

Offer to make healthy changes with your loved one! You can say:

<ul>
	<li>“There are simple things we can do, like having oatmeal or whole-grain cereal for breakfast instead of sweets.”</li>
	<li>“Let’s go grocery shopping together for healthy choices.”</li>
	<li>“Let’s try to cook and enjoy a healthy meal together at least twice a week.”</li>
	<li>“Let’s try eating at least 2 vegetables with dinner.”</li>
	<li>“Next time we go out to eat, let’s share a meal. Or we can each order our own, but only eat half&nbsp;— we can&nbsp;save the other half for lunch the next day.”</li>
</ul>

<h2>Offer to help.</h2>

Make sure your loved one knows you’re ready to support them:

<ul>
	<li>Let your friend or family member know you're on their side. Ask, “How can I help you eat healthy?”</li>
	<li>Acknowledge&nbsp;that changing habits is hard. Ask, “What's the hardest thing about eating healthy? What can I do to support you?”</li>
	<li>Celebrate successes. Say, “I’m so proud of you for making this change and sticking to it.”</li>
</ul>

Healthy Eating: Conversation Starters

Lots of people have trouble getting enough physical activity. If someone you care about is having a hard time getting active, you can help. Here are some tips to get you started.<h2>Suggest activities you can do together.</h2><ul><li>Start small —&nbsp;try taking a walk together after dinner twice a week or doing push-ups during commercials while you watch TV</li><li>Mix it up —&nbsp;find different ways to move, like dancing or doing balance exercises</li><li>Try something new — take a fitness class together or play a sport you both like</li></ul><h2>Make it part of your regular routine.</h2><ul><li>Meet up at the local park or recreation center on your way home from work</li><li>Wake up a bit earlier so you can go for a brisk walk together before breakfast</li><li>Pick a certain time for physical activity, like right after your favorite TV show</li><li>Ride your bikes or walk to the store or coffee shop</li></ul><h2>Take time to understand the situation.</h2>What are your loved one’s reasons for not being more active? For example, maybe they feel overwhelmed or embarrassed. Talk about what’s making it difficult to get physical activity — then ask what you can do to be supportive.<h2>Recognize small efforts.&nbsp;</h2><ul><li>Be patient —&nbsp;change takes time.</li><li>Remember, any amount of&nbsp;physical activity is better than none!</li><li>Offer encouragement and praise — you can say: “Great job getting a walk in today!”</li><li>Point out positive choices —&nbsp;you can say: “I’m glad we’re walking to the park instead of driving”</li></ul>

Help a Loved One Get More Active: Quick Tips

Talking to a family member or friend about losing weight can be hard. Use these tips to start the conversation.

<h2>Start by saying, “I care about you.”</h2>

<ul>
	<li>“You're important to me, and I want you to be around for a long time.”</li>
	<li>“I want you to have more energy and not worry about your health. That’s why I want to help you reach a healthy weight.”</li>
	<li>“I’m here for you. Let’s make healthy changes together.”</li>
</ul>

<h2>Share what has worked for others.</h2>

Here are some ideas for losing weight in a healthy way:

<ul>
	<li>Set manageable goals — start by trying to lose about 1 to 2 pounds each week.</li>
	<li>Start a food diary to keep track of what and how much you eat and drink.</li>
	<li>Eat a healthy breakfast every day.</li>
	<li>Serve yourself smaller portions.</li>
	<li>Drink water instead of sugary drinks like soda or energy drinks.&nbsp;</li>
	<li>Do something active every day —&nbsp;take the stairs, go for a walk at lunch, or enjoy a family bike ride.</li>
	<li>Join a walking club or support group to keep you motivated.</li>
</ul>

If you have&nbsp;friends, family members, or co-workers who have lost weight by eating healthy and getting active, ask them to share what worked for them.&nbsp;

<h2>Do more than talk.</h2>

Find ways to get active and eat healthy together. Here are some ideas:

<ul>
	<li>Go food shopping together. Use the <a href="https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label">Nutrition Facts label</a> to find foods and drinks that are low in added sugars and saturated fats.</li>
	<li>If you go out to eat, split a meal or save half to take home.</li>
	<li>Go for a walk every day or take an exercise class together.</li>
	<li>Celebrate your loved one’s weight loss — but avoid using food as a reward.</li>
</ul>

Losing Weight: Conversation Starters

Losing weight can be challenging. Talk to your doctor or nurse about how to lose weight in a way that’s right for you.

<h2>What do I ask the doctor?</h2>

When you visit the doctor, it helps to have questions ready ahead of time. You can also ask a family member or friend to go with you to take notes.

Consider taking this list of questions to your next appointment.

<ul>
	<li>How does my weight affect my health?</li>
	<li>Do I have a health problem that’s affecting my weight?</li>
	<li>How can losing weight improve my health?</li>
	<li>What’s a healthy weight for me?</li>
	<li>How much weight should I aim&nbsp;to lose?</li>
	<li>How long will it take me to lose weight?</li>
</ul>

You may also want to ask about healthy ways to lose weight. For example:

<ul>
	<li>What are healthy ways to lose weight and avoid gaining it back?</li>
	<li>How can I change my eating habits?</li>
	<li>What kinds of physical activity are best for me to meet my weight goals?</li>
	<li>Are there any kinds of physical activity I need to avoid because of my health conditions?</li>
	<li>Could a weight loss program help me?</li>
	<li>What type of weight loss program would you recommend for me?</li>
</ul>

You can also add your own questions after learning how to <a href="/myhealthfinder/health-conditions/diabetes/watch-your-weight">aim for a healthy weight</a>.

Losing Weight: Questions for the Doctor

Physical activity is especially important as you get older. Staying active can help:<ul><li>Lower your risk of heart disease, stroke, type 2 diabetes, and some types of cancer</li><li>Improve your strength and balance so you can prevent injuries and stay independent</li><li>Lower your pain</li><li>Improve your mood</li><li>Improve symptoms of anxiety or depression</li><li>Improve your ability to think, learn, and make decisions</li></ul><h2>Aim for 150 minutes a week of moderate-intensity aerobic activity.</h2><ul><li>If you weren't physically active before, or you haven’t been active in a while, start slowly. Even 5 minutes of physical activity has health benefits, and you can build up to more over time!</li><li>Choose activities that get your heart beating faster — like walking fast, dancing, swimming, or raking leaves.</li><li>Tell your doctor if you have shortness of breath, chest pain, or unplanned weight loss.</li></ul><h2>Do muscle-strengthening activities at least 2 days a week.</h2><ul><li>Try using exercise bands or lifting hand weights. You can also use books or cans of food as weights or try bodyweight activities like squats or lunges.</li><li>Don't hold your breath — holding your breath can cause unsafe changes in your blood pressure.</li></ul><h2>Do balance&nbsp;exercises.</h2><ul><li>Practice standing on 1 foot — you can hold on to a chair if you’re feeling unsteady</li><li>Walk backwards or sideways</li><li>Try tai chi, a mind-body exercise that improves balance</li><li>Sign up for a yoga class or try out a yoga video at home</li></ul><h2>Get a mix of activity types at the same time.</h2>When you do something that counts as more than 1 type of physical activity (like aerobic and muscle-strengthening), you get even more health benefits. For example:<ul><li>Try ballroom or salsa dancing</li><li>Rake leaves in the yard</li><li>Take a water aerobics class</li></ul>Try finding a gym or recreation center near you that's comfortable and accessible. Many offer classes that can help you get a mix of activity types.<h2>Talk with your doctor if you have questions.</h2>You might have questions about getting active, especially if you have a health problem like heart disease, diabetes, or obesity. Your doctor can help. Try asking questions like:&nbsp;<ul><li>How can being active help me as I age?</li><li>What activities would you recommend for me?</li><li>Can you refer me to a trained physical activity specialist — like a physical therapist or personal trainer? (A trained physical activity specialist can help you plan a routine that fits your needs and helps you feel your best — physically and mentally.)</li></ul>If you’re taking any medicine, be sure to ask if it can affect how your body responds to physical activity. &nbsp;

Stay Active as You Get Older: Quick Tips

Physical activity is important for everyone, including people who are pregnant. Staying active during pregnancy can help you feel better right away — and it can even make your labor shorter and recovery faster.Getting active during pregnancy may also make it less likely you’ll have complications like:<ul><li>Gestational diabetes (a type of diabetes that happens during pregnancy)</li><li>Preeclampsia (a condition that causes high blood pressure and other problems)</li><li>Postpartum depression</li></ul>If you were already physically active before your pregnancy, it’s healthy to keep it up. Even if you were doing more vigorous activities — like running — &nbsp;it’s safe to keep doing them while you’re pregnant.&nbsp;And if you weren’t active before your pregnancy, it’s not too late to start!<h2>Listen to your body.</h2>Remember that lots of things count as physical activity — so listen to your body, and find what works for you at each stage of your pregnancy. And keep in mind that physical activity may feel different when you’re pregnant. If an activity doesn’t feel right, try something else instead.<h2>Aim for 150 minutes a week of moderate-intensity aerobic activity.</h2><ul><li>If you weren’t physically active before, start slowly — even 5 minutes of physical activity has real health benefits, and you can build up to more over time</li><li>Choose activities that make your heart beat faster — like walking fast, dancing, swimming, or raking leaves</li></ul><h2>Do muscle-strengthening activities at least 2 days a week.</h2><ul><li>If you’re used to lifting weights or doing other muscle-strengthening activities, it’s safe and healthy to continue while you’re pregnant.</li><li>Remember that lifting weights isn’t the only way to strengthen your muscles — for example, you can use resistance bands or do body-weight activities, like squats and lunges.</li><li>Listen to your body. If an activity doesn’t feel right, try something else!</li></ul><h2>Avoid high-risk activities.</h2><ul><li>Avoid doing any activities while lying flat on your back after the first trimester (12 weeks) because it can cause problems with blood flow — try propping yourself up with a pillow instead</li><li>Stay away from activities that increase your risk of falling, like downhill skiing or horseback riding</li><li>Avoid playing sports where you could get hit in the belly, like basketball or soccer</li></ul><h2>Talk with your doctor or midwife if you have questions.&nbsp;</h2>Prenatal checkups are a great time to talk about physical activity. Ask your doctor or midwife questions like:<ul><li>How can being active help me have a healthier pregnancy?</li><li>What activities would you recommend for me?</li><li>Are there any activities I need to avoid?</li></ul>&nbsp;

Stay Active During Pregnancy: Quick Tips

Regular physical activity is good for everyone's health, including people with disabilities. Getting active can help&nbsp;you:<ul><li>Strengthen your heart</li><li>Build strong muscles</li><li>Lower stress</li><li>Boost your mood</li><li>Improve symptoms of anxiety or depression</li></ul><h2>Include moderate-intensity aerobic activity in your weekly routine.</h2><ul><li>Choose activities that make your heart beat faster — like walking fast, doing chair boxing, swimming, or raking leaves.</li><li>If you can, aim for 150 minutes a week of moderate-intensity aerobic activity.</li><li>Start slowly and do what you can — even 5 minutes of physical activity has real health benefits, and you can build up to more over time.</li></ul><h2>Do muscle-strengthening activities at least 2 days a week.</h2><ul><li>These include activities like push-ups or lifting weights. Pick activities that work for you.</li><li>You may need someone to help you do certain muscle-strengthening activities — talk with your doctor or a trained physical activity specialist if you think you need help.</li><li>If you can, try working on the muscles you use less often.</li></ul><h2>Find support and stick with it.</h2><ul><li>Try different activities until you find something you enjoy — that way, you’ll be more likely to stick with it!&nbsp;</li><li>For some people, getting active with friends helps them stay motivated, while others prefer to get active alone. It’s all about what works best for you. &nbsp;</li><li>If having a routine is helpful for you, try planning activities ahead of time. For example, you could take a weekly fitness class or go to the park at the same time every day.&nbsp;</li><li>Consider reaching out to a trained physical activity specialist, like a physical therapist or certified exercise professional. They can help you plan a routine that fits your needs and helps you feel your best — physically and mentally.</li><li>If you don’t meet your physical activity goal, don’t give up — you can try again tomorrow.</li><li>Be active according to your abilities — keep in mind, any amount of physical activity is better than none!</li></ul><h2>Talk with your doctor if you have questions.</h2>Consider talking with your doctor about the types and amounts of physical activity that are right for you. You can ask questions like:<ul><li>What activities would you recommend for me?</li><li>Can you refer me to a trained physical activity specialist — like a physical therapist or personal trainer?&nbsp;</li><li>Can you recommend a gym or recreation center near me that has experience working with people with similar disabilities?</li></ul>If you’re taking any medicine, be sure to ask if it can affect how your body responds to physical activity.

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