bf adult tip sheets

Bright Futures for Women’s Health and Wellness

MY BRIGHT FUTURE: REACHING MY CALCIUMGOAL
You need calcium for strong, healthy bones and teeth, and for your heart, muscles, and nerves to
work well. Women over age 50 need more calcium than younger adult women since calcium absorption
in the body lessens with age.
My goal (e.g., Get calcium with every meal.)
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TIPS TO HELP REACH MY GOAL
■ Eat cereals with low-fat or fat-free milk for breakfast.
■ Drink calcium-fortified orange juice everyday.
■ Eat dark-green leafy vegetables such as collards and turnip greens.
■ Try low-fat or fat-free yogurt, pudding, or smoothies made with low-fat or fat-free milk as a snack.
■ Check the % Daily Value (DV) on the Nutrition Facts panel of the food label to see if a product
is a good source of calcium. Five percent DV or less is low and 20% DV or more is a high source
of calcium.

HEALTHY FRUIT SMOOTHIE
GETTING STARTED
“I never drank much milk because I have trouble
tolerating the lactose. Now I buy low-fat lactose-free milk
and I add it to breakfast cereals. I also make a yummy fruit
smoothie everyday with milk and my favorite fruits. Here’s
my recipe so you can start getting more calcium too!”
Jean, Chicago, Illinois

Ingredients:
3
/4 cup low-fat or fat-free milk
1
/4 cup orange juice (calcium-fortified
is even better)
1
/2 cup berries or cut up fruit
2 ice cubes (If you use frozen fruit,
you don’t need to add ice cubes.)
Put all ingredients into a blender.
Blend until foamy. Serve immediately.
Makes one serving. You will love the
creamy, sweet taste of this drink.

For more information, visit
www.hrsa.gov/womenshealth.

Bright Futures for Women’s Health and Wellness

MY BRIGHT FUTURE: REACHING MY IRON GOAL
You need iron for healthy blood and to prevent iron deficiency anemia. When eating foods with
iron, make sure you also eat vitamin C-rich foods, such as orange juice, red peppers, broccoli, and
strawberries, at the same time, so your body absorbs the iron.
My goal (e.g., Eat iron-rich foods every day.)
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_

TIPS TO HELP REACH MY GOAL

CHICKPEA DIP

■ Eat breakfast cereal with added iron.

Ingredients:
1 15 1/2 ounce can chickpeas (also known
as garbanzo beans), rinsed and drained

■ Eat a lean beef or turkey sandwich with dark
meat for lunch. Remove skin from turkey.
■ Eat hearty and tasty bean soups like black
bean and lentil soups.
■ Make salads with fresh
spinach instead of lettuce.
■ Eat raw vegetables with a
bean dip.

2 tablespoons vegetable oil
1 tablespoon lemon juice
2 tablespoons onions, chopped
1

/2 teaspoon salt

1. Mash chickpeas in a small bowl until smooth.
2. Add oil and lemon juice; stir to combine.

GETTING STARTED
“My family and I have cut back
on eating red meat. So I started reading up on how to get enough iron from other
foods. I learned that lots of foods contain
iron, including fortified cereals; whole wheat
bread; beans, like kidney and black beans;
and spinach. Now we’re enjoying all types
of new iron-rich meals and snacks without
meat, like this chickpea dip recipe.”
Linda, Detroit, Michigan

3. Add chopped onions and salt.
4. Serve on pita bread or crackers.

For more information, visit
www.hrsa.gov/womenshealth.

Bright Futures for Women’s Health and Wellness

MY BRIGHT FUTURE: REACHING MY GOAL BY
UNDERSTANDING THE NUTRITION FACTS PANEL
ON THE FOOD LABEL
The Nutrition Facts panel on the food label can help you make smart food choices by giving you
information on serving sizes, calories, and other nutrients.
My goal (e.g., Choose healthier foods by reading food labels and comparing similar foods.)
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TIPS TO HELP REACH MY GOAL

Sample label for

Macaroni & Cheese

■ Check the serving size and compare this to how much you actually eat.

Nutrition Facts

■ The % Daily Value (DV) provides a quick method to compare foods for
➔ Serving Size 1 cup (228g)
Servings Per Container 2
higher or lower amounts of nutrients. For example, 5% DV or less is low
Amount Per Serving
and 20% DV or more is high for all nutrients.

Calories 250 Calories from Fat 110
Total Fat 12g

“After reading an article about serving sizes, I checked the food
label on my favorite snack –peanuts – to see what one serving
was. I found out that I was eating 2 servings and getting double
the calories and fat. So I stopped eating out of the bag and
started pouring one serving in a bowl. Now I’m making better
decisions about how much I eat.”
Anna, Atlanta, Georgia
The next time you eat your favorite snack, check the food label to
see how many servings you’re eating. Then write down how much
of certain nutrients you’re getting from the snack.
Name of your snack:
Serving size:
Number of servings you eat:
Amount of total fat you’re getting:
Amount of fiber you’re getting:
Amount of sodium you’re getting:

For more information, visit
www.hrsa.gov/womenshealth.

_______________________________
_______________________________
_______________________________
_______________________________
_______________________________
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18%
15%

Saturated Fat 3g
Trans Fat 1.5g
Cholesterol 30mg
Sodium 470mg

10%
20%

Total Carbohydrate 31g

10%
0%

Dietary Fiber 0g
Sugars 5g
Protein 5g
Vitamin A
Vitamin C
Calcium
Iron

4%
2%
20%
4%

* Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on
your calorie needs:

Calories:
Less than
Total Fat
Less than
Sat Fat
Less than
Cholesterol
Less than
Sodium
Total Carbohydrate
Dietary Fiber

2,000

2,500

65g
20g
300mg
2,400mg
300g
25g

80g
25g
300mg
2,400mg
375g
30g

➔

% Daily Value *

GETTING STARTED

Bright Futures for Women’s Health and Wellness

MY BRIGHT FUTURE: REACHING MY GOAL WITH
HEALTHY TIPS FOR EATING OUT
Eating healthy promotes good health, may make you feel energetic, lowers the risk for certain
diseases, and helps to control your weight. Here are some tips to help you make healthy choices
when you eat out or get take-out food from grocery stores, restaurants, and fast food places.
My goal (e.g., Lose 10 pounds over the next 3 months.)
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_
■ Have fresh fruit with low-fat or fat-free frozen
yogurt for dessert.

TIPS TO HELP REACH MY GOAL
■ Choose child or regular size portions instead of
“super value” or “super size” meals.

GETTING STARTED

■ Ask that butter, gravy, and sauces be put on
the side so you can choose how much to add to
your dish.
■ Choose pizza with vegetable toppings instead
of sausage, pepperoni, or extra cheese.
■ Drink low-fat or fat-free milk, 100% fruit juices,
or water in place of soda, sweetened drinks, and
milkshakes.

“I started eating healthier because I wanted to lose
a few pounds. I now order a grilled chicken sandwich
with corn on the cob instead of fried chicken when I
go out to eat. Not only am I cutting back on calories
and fat, but I find this meal surprisingly tasty and
satisfying every time.”
Toni, Seymour, Indiana

Think about some healthier choices you can make and write them down. Then pick one to try the next time you eat out.
What I eat now:

Healthier choices:

1.

1.

2.

2.

3.

3.

For more information, visit
www.hrsa.gov/womenshealth.

Bright Futures for Women’s Health and Wellness

MY BRIGHT FUTURE: REACHING MY GOAL WITH
HEALTHY GROCERY SHOPPING
Eating healthy promotes good health, makes you feel energetic, lowers the risk for certain diseases,
and helps to control your weight. Here are some tips to help you make healthy choices when you go
grocery shopping.
My goal (e.g., Help lower my risk for heart disease by buying healthier foods.)
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TIPS TO HELP REACH MY GOAL
■ Think ahead about the meals you plan to make
and write a list of what you’ll need to buy.
■ Go grocery shopping when you’re full, not when
you’re hungry. This will help you stick to your
grocery list.

Here’s a list of some foods that Rita buys each
week. Use it to start your own list and add other
healthy foods.

RITA’S SHOPPING LIST
■

Whole wheat bread

■

Canned peaches packed in water or their
own juice

■ Read food labels and buy items that are lower in
saturated and trans fat, cholesterol, and sodium.

■

Green or red bell peppers

■

Fat-free milk

■ Buy fewer items that are high in added sugars
such as sweetened drinks (examples: fruit
punch, fruitades, and non-diet drinks);
canned fruit packed in heavy syrup, and
desserts.

■

Canned tuna packed in water

■

Lean turkey breast

■

Dried kidney beans

■

Fat-free yogurt

■ Plan to buy a variety of foods from each of the
food groups.

GETTING STARTED
“I never used to go food shopping with a list –
I just went up and down the supermarket aisles
and bought things that looked good or were on
sale. But a few months ago, I decided to eat
healthier to lower my risk for heart disease.
Now I write a list of foods that I need each
week. The list keeps me focused so I buy
healthier food for myself and my family.
I’ve also saved money because I don’t
buy unnecessary things.”
Rita, Houston, Texas

For more information, visit
www.hrsa.gov/womenshealth.

Bright Futures for Women’s Health and Wellness

MY BRIGHT FUTURE:
REACHING MY HEALTHY WEIGHT
A balanced diet and regular physical activity helps you stay at, or reach, a healthy weight.
My goal (e.g., Lose 25 pounds in 6 months by eating healthier and walking 4 times a week.)
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TIPS TO HELP REACH MY GOAL

GETTING STARTED

■ Eat smaller portions, especially in restaurants
since large portions can lead to overeating and
weight gain. Share a main dish with a friend or
take food home for another meal.

“In the last year, I gained 25 pounds. I knew the
extra weight was unhealthy, and I was unhappy that
I couldn’t fit into my favorite clothes. So I started
walking 3 days a week with a friend. I’ve also been
dancing with my kids at home - great exercise for
all of us. So far I’ve lost 20 pounds – I feel more
energetic and can fit into many of my clothes again.”

■ Eat a small green salad or broth-based soup
before the main dish to fill up and eat less.
■ Get 60 minutes of moderate-to-vigorous
physical activity most days by doing things
you enjoy—like walking—to help manage body
weight and prevent gradual weight gain.
■ Eat a healthy snack like low-fat or fat-free
yogurt, fruit, or cereal with low-fat or fat-free
milk, if you don’t have time for a meal. Skipping
meals can lead to overeating later in the day.
■ Aim for a healthy weight loss of 1 pound
per week when trying to lose weight.

For more information, visit
www.hrsa.gov/womenshealth.

Mary, Jackson, Mississippi
Here are some ways you can play actively with your
children or grandchildren. Think about some others
and try them.
■

Dancing

■

Jumping Rope

■

Playing Tag

■

Other _________________________

After playing together, share a healthy snack or drink,
like an apple or low-fat milk.

Bright Futures for Women’s Health and Wellness

MY BRIGHT FUTURE: REACHING MY GOAL WITH
DAILY PHYSICAL ACTIVITY
Regular physical activity is important for your health. It can make you feel energetic, help to beat
stress and the blues, lower the risk of many diseases, and help you get in shape.
My goal (e.g., Take a 30-minute walk with a friend 5 days a week.)
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TIPS TO HELP REACH MY GOAL

GETTING STARTED

■ Take the stairs instead of the elevator or
escalator in office buildings.

“I’m trying to get 10 minutes of physical activity
every morning, afternoon, and evening. Here’s one
exercise that I recommend to friends. I do this when
I’m cooking dinner.

■ Stretch or lift hand weights while watching
television at home. Use cans of soup or beans
as hand weights.
■ Play actively with your children or grandchildren.
Join in on a game of tag, catch, or basketball.
■ When catching the bus, walk to a further bus
stop or get off one stop earlier.
■ Sign up for an activity class like aerobics,
martial arts, or dance at your local recreation
center. Classes are fun, interesting – and
many are low-cost.

Do a standing push-up while you wait for a pot
to boil. Pick a kitchen counter that is away from
the stove. Stand about an arm’s length away from
the counter. Put your arms straight out and touch
the counter. Push in and out against the counter to
exercise your arms and shoulders.”
Sheila, Baltimore, Maryland

For more information, visit
www.hrsa.gov/womenshealth.

Bright Futures for Women’s Health and Wellness

MY BRIGHT FUTURE: REACHING MY GOAL WITH
PHYSICAL ACTIVITY–GETTING STARTED
Moderate physical activity for at least 30 minutes most days of the week, can give you many health
benefits, including lowering the risk of certain diseases. The good news is being physically active
doesn’t have to be expensive or take too much time. With the proper gear and know-how, you can
easily start a safe and enjoyable physical activity routine to help you reach your goal.
My goal (e.g., Take a 15-minute walk before work, 3 times a week.)
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TIPS TO HELP REACH MY GOAL
■ Wear supportive shoes. A pair with good
cushioning, ankle and arch support will
help prevent injury while you are doing
physical activities.
■ Dress appropriately. In general, it is best
to wear loose fitting clothing that allows
you to move comfortably and freely.
■ Find an exercise buddy. It’s
fun to exercise with friends,
and they can be there to lend
a hand if you need help.

■ Start slow, and build up your efforts gradually.
For example, as walking around the neighborhood
for 15 minutes becomes easier, you can add a few
minutes to your walk, or walk faster.

GETTING STARTED
“My friend went to the doctor recently for a broken
wrist, and she found out that her bones were fragile
because of osteoporosis (bone loss). I don’t want that
to happen to me so I started lifting weights because I
know this builds strong bones. To save money, I lift
soup cans and plastic milk jugs filled with water, and
I’m feeling stronger and healthier.”
Janine, Belleview, Florida

Write down some items you have in your home that you could use as weights.
Soup cans
Plastic milk jugs

For more information, visit
www.hrsa.gov/womenshealth.

Bright Futures for Women’s Health and Wellness

MY BRIGHT FUTURE: REACHING MY GOAL WITH
PHYSICAL ACTIVITY (FOR WOMEN WITH PHYSICAL DISABILITIES)
Physical activity can help women with physical disabilities gain independence, strengthen underused
muscle groups, and improve overall health. If you have a physical disability, there are many options for
adding physical activity in your daily life. The key is not to focus on what you can’t do, but what you
can do.(*Check with your doctor before starting a new physical activity).
My goal (e.g., Do a physical activity 3 days a week.)
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TIPS TO HELP REACH MY GOAL

GETTING STARTED

■ Try a hand cycle if you are unable to ride a bicycle
because of limited movement in your legs. Hand
cycles allow you to sit closer to the ground and
use your arms to work a hand crank in the same
way bicyclists use their legs on pedals.

“Playing soccer with my children is one of my favorite
things to do on the weekends. Because I use a wheelchair, I hold the ball in my lap and use my arms a lot
to pass the ball back and forth. My doctor told me it
was important to stretch my arms before playing so I
warm up my muscles and prevent them from getting
hurt. Here’s one stretch I do.

■ Use weighted wrist cuffs to strengthen the
muscles in your arms.
■ Go on walks with a family member or friend if
you have limited vision. Hold the guide’s hand
or elbow, or use a short rope or shoe lace that
you both hold.
■ Swimming and chair exercises are good ways
to get aerobic activity.

Reach out so both arms are in front of you, with your
palms facing down. Slowly bend both wrists up so that
your fingers point to the sky, and hold for 5 seconds.
Then bend your wrists down so your fingers point to
the floor, and hold again. Do this 10-12 times.”
Denise, Clarksville, Tennessee

For more information, visit
www.hrsa.gov/womenshealth.

Bright Futures for Women’s Health and Wellness

MY BRIGHT FUTURE: REACHING MY GOAL
WITH WALKING
Walking is easy, fun, and free! It also has many health benefits. Regular, brisk walking can help you
to lower the risk of heart disease and stroke, manage your weight, and feel energetic. Here are some
tips for starting a walking program.
My goal (e.g., Walk for 30 minutes, 5 days a week.)
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■ Work up to brisk walking. Your heart will beat
faster than normal, and you’ll breathe deeply
but will still be able to carry on a conversation.

TIPS TO HELP REACH MY GOAL
■ Aim to walk for 30 minutes, 5 days a week. You
can break this up during the day, at times that
work best for your schedule.

GETTING STARTED

■ Think about safety. Walk with a
buddy, if you can, and choose a
walking route that’s in a safe,
familiar area.
■ Wear supportive shoes with good
cushioning, ankle and arch support.
■ Walk with your head up and your
back straight. Bend your elbows
as you swing your arms, and take
long, easy strides.
Sample Walking Program
Week
1
Warm up:
Walk slowly
5 min.

“I haven’t exercised in a long time, so I chose walking to help me reach my health goals because it’s
easy to do. I came up with this 8-week plan to help
me build up to walking for 30 minutes at a time. I’m
on my fourth week, and I’m already able to walk
faster and longer than I thought I could!”
Nadia, Omaha, Nebraska

2

3

4

5

6

7

8

5 min.

5 min.

5 min.

5 min.

5 min.

5 min.

5 min.

Activity:
Walk briskly

5 min.

7 min.

9 min.

11 min.

13 min.

15 min.

18 min.

20 min.

Cool down:
Walk slowly

5 min.

5 min.

5 min.

5 min.

5 min.

5 min.

5 min.

5 min.

Total time

15 min.

17 min.

19 min.

21 min.

23 min.

25 min.

28 min.

30 min.

For more information, visit
www.hrsa.gov/womenshealth.