The University of Georgia Cooperative Extension Service

1
Aim for a Healthy Body Weight
The University of Georgia Cooperative Extension
Service
2

A Healthy Weight is Key To a Healthy Life
A healthy weight prevents

• High blood pressure
• Heart disease
• Stroke
• Diabetes

• Certain types of Cancer
• Arthritis
• Breathing problems

3
Healthy Body Weight

• By balancing the food you eat with physical
  activity, you can maintain a healthy weight.

Healthy eating
Regular physical activity
4
How is Your Weight?

• You can determine if you have a healthy body
  weight by one of two methods
• Method 1 Waist measurement
• Measure your waist while standing,
• just above your hip bones
• Goal 35 or less for women
• 40 or less for men

5
How is Your Weight?

• Method 2 Body mass index (BMI)
• A BMI for adults should be less than 25

• To determine your BMI
• 1. Multiply weight in pounds by 700
• 2. Divide answer by your height in inches without
  shoes
• 3. Divide again by your height in inches

Or visit the website www.nhlbisupport.com/bmi to
find your body mass index
6
Choose a Variety of Healthy Foods

• Eat at least 5-10 servings of fruits and
  vegetables each day
• Consume more whole grain foods
• Eat non-fat or low-fat dairy foods

7
Choose a Variety of Healthy Foods

• Eat fish, skinless chicken,
• legume and lean meats
• Substitute fresh fruits, vegetables,
• whole grain foods, or low-fat yogurt for
  high-calorie snacks

LOW- FAT
8
Limit Foods and Beverages High in Calories

• Limit portion sizes of foods high in
• sugar or fat
• Use healthy methods to prepare foods

9
Choose Smaller Portion Sizes

• Eat sensible portions at meals
• Avoid second helpings
• Use smaller plates
• When eating out, order smaller portions, share an
  entree or take part of the food home

10
Be Physically Active Every Day

• Do some type of moderate activity for at least 30
  minutes a day for adults and 60 minutes a day for
  children
• Be more physically active throughout the day by
• using the stairs
• parking farther away
• walking the dog

11
Be Physically Active Every Day

• Include weight-bearing physical activity to
  prevent muscle loss
• Set a good example for children by participating
  as a family in recreational activities that
  increase physical activity
• Limit TV time to 2 hours
• or less each day