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pdfMY BRIGHT FUTURE:
PHYSICAL ACTIVITY AND
HEALTHY EATING
For Young Women
This booklet will help you learn about healthy eating and physical activity. With the help of
your health care provider, it will also show you what areas might need some improvement and
how to set and reach your goals. Here’s what you’ll find inside:
Getting Started: Questions to answer on your own and talk about with your health care provider. . . . . . . . . . . . . 3
Health Care Provider: Ideas on how to start a conversation with your health care provider and examples
of questions you can ask. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
My Health Care Visit: Section for your health care provider to fill out during your visit. . . . . . . . . . . . . . . . . . . 11
Setting My Goals: Charts for setting goals with your health care provider (or on your own). . . . . . . . . . . . . . . . 13
Reaching My Goals: Information and ideas to help you reach your goals. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
LET’S GET STARTED…
This section asks questions about your current level of physical activity and
healthy eating. Check the box that best answers each question and/or write
your answer on the line.
PHYSICAL ACTIVITY
1. How many days a week do you do physical activity? (for example: stretching,
playing soccer, running, swimming, playing volleyball, dancing, walking, or
other aerobic activities)
7 days
3. What activities do you spend the most time doing in your free time?
Check all that apply.
5-6 days
Homework
3-4 days
Physical activities (for example: soccer, volleyball, hiking, dancing, gymnastics)
1-2 days
Watching television/Using the computer
0 days
Shopping
GETTING STARTED
GETTING STARTED
Talking on the telephone
2. How much time do you spend doing physical activity on a typical day?
Spending time with friends or family
Over 60 minutes
Babysitting/Working at a job
30-60 minutes
Household chores (for example: cooking, cleaning)
20-29 minutes
Napping
Less than 20 minutes
Others__________________________________________________________
Once in a while
Never
4
HEALTHY EATING
When answering the next questions, think about the foods you eat from the time
you wake up until the time you go to bed. Include all foods and beverages that you
eat and drink at home, school, restaurants, and from vending machines.
school, I’m starving and can’t
wait until dinner to eat! Last
time I saw my doctor, she
recommended some healthy
4. How often do you have foods from the milk group? For example, on a typical day
foods that make good after-
how often do you drink milk, add milk to your cereal, eat yogurt, or cheese?
school snacks. Now, I ask my
3 or more times a day
Twice a day
By the time I get home from
7. How often do you eat vegetables or drink 100% vegetable juice?
mom to buy raisins and apples
Once a day
3 or more times a day
for me to snack on. It keeps
Less than once a day
Twice a day
the hunger pangs away and
Once a day
my energy up while I’m doing
Less than once a day
my homework, too.
5. How often do you eat foods from the meat group such as hamburger,
chicken, turkey, fish, pork, peanut butter, eggs, nuts, dried beans, or tofu?
3 or more times a day
Twice a day
8. How often do you eat foods from the bread group such as cereal, rice,
GETTING STARTED
“
”
Shannette
Des Moines, Iowa
pasta, breads, tortillas, couscous, bagels, pita bread, or crackers?
Once a day
3 or more times a day
Less than once a day
Twice a day
Once a day
6. How often do you eat fruit or drink 100% fruit juice?
Less than once a day
3 or more times a day
Twice a day
Once a day
Less than once a day
6
12. Do you take vitamin, mineral, or dietary supplements?
3 or more times a day
Yes
Twice a day
No
Once a day
Don’t know
Less than once a day
If yes, what types of supplements do you take?
Calcium
10. How often do you drink soda, soft drinks, pop, or sweetened teas?
Iron
“
I know that getting at least 60
minutes of physical activity a day
3 or more times a day
Folic acid
Twice a day
Vitamin D
is important for staying healthy
Once a day
Fiber
but, with school and a part-time
Less than once a day
Multivitamin/multimineral
job, I don’t have a lot of time for
Others _________________________________________________
it. My doctor told me that even
11. How would you describe your weight?
Underweight
Healthy weight
Overweight
small amounts of physical activity
GETTING STARTED
9. How often do you eat candy, cakes, cookies, doughnuts, candy bars, or chips?
throughout the day make a big
difference, and she gave me some
ideas of things I can do. My
favorite? Walking briskly through
the mall with my friends! Who
”
knew exercising could be so fun?
Brenda
Baltimore, Maryland
8
Many health care providers will answer your questions about physical activity and
healthy eating. Let them know that you have some questions at the start of your visit.
Here are some examples of questions that you may want to ask.
•
•
•
•
•
Am I getting enough physical activity?
How do I fit more physical activity into my lifestyle?
Can I be physically active during my period?
Should I change how I eat when I have my period?
I’m not sure if I’m getting enough servings of (milk, meat, fruit, vegetables,
or breads) in my diet. Can you help me decide if I should add more?
• Am I in a healthy weight range for my height and age?
• What kind of eating pattern is safe and healthy for me?
In the space below, write questions you would like to ask your health care provider.
My own questions:
HEALTH CARE PROVIDER
TALKING WITH MY HEALTH CARE PROVIDER
1.___________________________________________________________________________
2.___________________________________________________________________________
3.___________________________________________________________________________
10
“
Julie is not only my best friend
– she’s my exercise buddy! On
days when I just don’t feel like
MY HEALTH CARE VISIT
exercising, she pumps me up
Date:
and motivates me to get going
______________________
This page is for your health care provider to fill in. Now is the time for you and your
health care provider to review this information together.
BMI (body mass index) is a measure that uses your weight and height to track your
size and growth. The BMI is an estimate and doesn’t measure bone, fat, or muscle.
Your health care provider will write your BMI down for you.
because she knows physical
Current Physical Activity Level Assessment:
On target
Recommend change
Current Nutrition and Eating Habits Assessment:
Weight (lbs.):
______________________
On target
>_ 95 percentile
Overweight
85th to < 95th
percentile
Risk of
overweight
Health Care Provider’s Recommendations:
5th to 84th percentile
Healthy weight
1.___________________________________________________________________________
< 5th percentile
Underweight
th
Height (inches):
______________________
BMI:
______________________
Age:
______________________
Recommend change
BMI percentile for
age and sex:
______________________
2.___________________________________________________________________________
Growth comment:
_________________________________________________________
3.___________________________________________________________________________
_________________________________________________________
activity keeps us strong and
healthy. And I do the same for
her. Some days we go running
together. Other days we go out
dancing!
”
Vanessa
El Centro, California
MY HEALTH CARE VISIT
TO BE COMPLETED BY MY
HEALTH CARE PROVIDER
12
To set goals that are right for you, think about what you want to change and why, and what
steps you’ll take to reach your goal. These changes don’t have to be big; even small steps
can make a difference. Also, think about who can help you and how you’ll reward yourself
for making progress.
Use this chart to set simple goals for your physical activity and healthy eating with your
health care provider. You can also ask your family or friends to help.
Sample Goal
Get calcium with every meal
My reason for this goal
To have stronger bones so I can play better basketball.
Steps I’ll take
1. Drink calcium-fortified orange juice with breakfast.
2. Always drink low-fat or non-fat milk with lunch
and dinner.
3. Eat low-fat or non-fat string cheese as a snack.
Who will help me
My family
When I’ll achieve my goal
Two weeks to get more calcium with every meal
How I’ll reward myself for making
progress toward my goal
Buy a new basketball
My Goal
My reason for this goal
Steps I’ll take
1.
2.
3.
Who will help me
When I’ll achieve my goal
How I’ll reward myself for making
progress toward my goal
My Goal
SETTING MY GOALS
SETTING MY GOALS
My reason for this goal
Steps I’ll take
1.
2.
3.
Who will help me
When I’ll achieve my goal
How I’ll reward myself for making
progress toward my goal
14
REACHING MY GOALS
Here is some information for you to keep and read that can help you reach the goals that you just set.
The sections that have the list ideas and tips. Look for the , and circle the ones you’d like to try.
PHYSICAL ACTIVITY
A little here and there goes a long way! Try fitting a few minutes of physical activity in the morning,
afternoon, and evening into your routine. Your goal should be to get at least 60 minutes of moderate
physical activity most days of the week, preferably daily. You can keep track of your progress by
keeping a physical activity diary. Make small changes and see how much better you’ll feel.
REACHING MY GOALS
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Physical activity is rewarding! It can improve emotional well-being and self-esteem, reduce feelings
of depression and stress, increase energy, and lower your risk of many diseases. Different kinds of
physical activities also provide different kinds of benefits.
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For …
Try …
Flexibility
Stretching, yoga, swimming, martial arts
Strength
Gymnastics, lifting weights, sit-ups, push-ups
Healthy Heart
Basketball, soccer, biking, track and field, running,
walking, dancing, jumping rope, roller skating
REACHING MY GOALS
Physical Activity
To get at least 60 minutes of moderate physical activity most days of the week,
preferably daily, try these ideas:
Move safely, move often, move for fun.
Dance, jump rope, or roller skate.
Take your dog for a walk.
Move to music.
Ask a family member to join you for a physical activity date.
Play soccer, tennis, or softball.
Walk with friends through the shopping mall or to school.
Try a fun new activity that pumps up your heart.
Spend less time watching television or sitting at the computer.
Wear a step counter to count your daily steps.
Take the stairs instead of the elevator or escalator.
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Try a new activity each season such as swimming, skating, soccer, or biking.
Stretch and strengthen your arms and legs every day.
PHYSICAL ACTIVITY SAFETY TIPS
• Slow down if you’re out of
breath. You should be able to
talk while exercising without
gasping for breath.
• Drink water before, during,
and after exercise (even
during water workouts).
• Avoid brisk exercise for 2 hours
after a big meal (but a short
walk is OK).
• Wear supportive sneakers and
use sunscreen when outdoors.
• Wear appropriate safety gear.
• Use the buddy system. Bring
a friend along when you go
swimming or out walking so
you have someone around if
you need help.
STOP EXERCISING RIGHT
AWAY IF YOU:
• have pain anywhere in
your body.
• feel dizzy or sick.
• break out in a cold sweat.
• have muscle cramps.
18
Food Guide Pyramid
Variety/Balance
Eat a variety of foods from all food groups to meet your body’s needs. Limit foods
from the top of the Food Guide Pyramid. These can be high in fat or sugars.
Eat at least the minimum number of servings from all food groups. See the Food
Guide Pyramid for the number of servings you should eat each day.
Nutrients
Eat foods and drink beverages that contain calcium to build strong bones.
Add more colors in your diet — eat at least 3 servings of vegetables and 2 servings
of fruit daily.
Drink more low-fat or non-fat milk or water instead of soda or high-sugar drinks.
Eat iron-rich foods such as lean meats; shellfish such as shrimp; ready-to-eat cereals
with added iron; spinach; cooked dry beans, peas, and lentils; and enriched and whole
grain breads.
REACHING MY GOALS
HEALTHY EATING
Get fiber from foods like oatmeal, whole wheat bread, brown rice, fruits, and
vegetables to help protect against certain diseases.
U.S. Department of Agriculture and the U.S. Department of Health and Human Services
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Calcium, folic acid, and iron are three of the
many nutrients that are important for you.
Important Nutrients
How to get them
Serving Size
“
What is one serving?
After reading an article about
serving sizes, I checked the
1
Calcium
Low-fat or non-fat milk and milk products like yogurt or cheese.
Check the food label for calcium-fortified orange juice, cereals,
bread, soy milk, or soy-based beverages. Tofu if made with calcium
(check the label).
Collards, turnip greens, kale, and Chinese cabbage (contain small
amounts of calcium).
Folic acid
Iron
Oranges, orange juice, dark green leafy vegetables, green peas, fortified
cereals. (Check the food label for folic acid-fortified breakfast cereals.)
Lean meats; shellfish such as shrimp; ready-to-eat cereals with added
iron; spinach; cooked dry beans, peas, and lentils; enriched and whole
grain breads.
Milk, Yogurt, Cheese — 1 cup of low-fat or non-fat milk or yogurt; 1 /2 ounce natural cheese;
or 2 ounces processed cheese. An ounce of hard cheese is about the size of a pair of dice.
Bread, Cereal, Rice, and Pasta — 1 slice of bread; 1 small tortilla; about 1 cup of cold breakfast
cereal; or 1/2 cup cooked cereal, rice, couscous, or pasta. A 1/2 cup serving is about the same
size as a computer mouse. Choose whole grain foods like whole wheat bread, brown rice,
and oatmeal.
Vegetables — 1/2 cup of raw, cooked, canned, or frozen vegetables; 3/4 cup of 100% vegetable
juice; 1 cup of raw, leafy vegetables such as spinach or greens.
1
food label on my favorite snack
– peanuts – to see what one
serving was. I found out that
I was eating two servings and
getting double the calories and
fat . So I stopped eating out
1
Fruits — 1 medium piece of fruit; /2 cup chopped, cooked, frozen, or canned fruit; /4 cup dry
fruit; or 3/4 cup 100% fruit juice.
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts — 2 to 3 ounces of cooked, lean meat, poultry,
or fish, which is about the size of a deck of cards. 1/2 cup of cooked dry beans; 1/2 cup of tofu;
1 egg; 2 tablespoons of peanut butter; or 1/3 cup of nuts counts as 1 ounce of meat.
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
Meals/Snacks
Servings
Eat breakfast in the morning for an energy boost and to help you perform better in school.
Read food labels to learn about serving sizes and make decisions about
Start the day with a high-fiber breakfast cereal, like bran cereal with a banana.
healthy foods. (See page 24 for more information.)
Skipping meals can lead to overeating later in the day.
Serve your food in dishes rather than eating out of the box or bag to make
Choose foods made with little or no added fat like baked chicken or grilled fish.
Be “snack smart” and pack healthy snacks like low-fat crackers, fruit, or a small bag of nuts.
Choose healthy snacks from vending machines, such as raisins, pretzels, low-fat popcorn,
or baked potato chips.
REACHING MY GOALS
Nutrients
sure you are eating the correct portion sizes.
Keep a food diary for 2 days and write down everything you eat and drink.
Discuss this with your health care provider to find out how your choices
can help you be healthy.
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Nutrition Facts
Make cooking fun. Get together with friends and family to create healthy,
Serving Size 1/2 cup (114g)
Servings Per Container 4
balanced meals.
Amount Per Serving
Calories 90
Calories from Fat 30
Participate in food shopping to help choose healthy foods that you like to eat.
% Daily Value *
Total Fat 3g
Saturated Fat 0g
5%
0%
or go shopping with friends.
Cholesterol 0mg
Sodium 300mg
0%
13%
Eating out can be healthy. To eat less fats and oils, try grilled chicken
Total Carbohydrate 13g
Dietary Fiber 3g
4%
12%
sandwiches or salads, use mustard instead of mayonnaise, and try
Protein 3g
Reward yourself for healthy food choices; go out to a movie, read a new book,
smaller sizes. You can also ask to switch french fries with grilled vegetables.
The Nutrition Facts Food Label can help you make healthy
food choices by giving you information on serving sizes;
calories; and nutrients like fat, fiber, vitamins, and
minerals. Just look on the back of most food packages
to find the label. Use it to see if a food is a good source
of a nutrient or to compare similar food – for example
to find which brand of frozen dinner is lower in fat.
• Check the serving size and the number of servings
Sugars 3g
Vitamin A 80%
Calcium 4%
Understanding the Nutrition Facts Food Label
•
•
Vitamin C 80%
Iron 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
Cholesterol Less than
Less than
Sodium
Total Carbohydrate
Dietary Fiber
2,000
65g
20g
300mg
2,400mg
300g
25g
2,500
80g
25g
300mg
2,400mg
375g
30g
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
that are in the food package. Compare this to how
much you actually eat. The food label can help you
control the portions and calories that you eat.
• Check the % Daily Values (DVs) that are listed on
the right-hand side in percentages. They tell you
how much of a specific nutrient you’ll get from one
serving of that food. If you want to limit a nutrient
such as saturated fat or sodium, try to choose
REACHING MY GOALS
Social Eating
food with a lower % DV. If you want to eat more of
a nutrient like calcium, choose foods with a higher %
DV. As a guide, 5% or less has a low nutrient amount
and 20% or more has a high nutrient amount.
24
My teacher said that physical
activity is a good way to boost
energy so I started riding
my bike to school with friends
instead of the bus whenever
Choose to move. Add more physical activity into your daily life.
the weather is nice. She was
Set realistic and safe goals. Build up your strength, endurance, and fitness.
right – I get to school feeling
Involve your friends and family in your physical activity choices.
great and ready to take on
Choose a variety of foods from all food groups to eat a balanced meal plan.
the day!
Be careful to limit food from the top of the Food Guide Pyramid, as they can
be high in fat and sugars.
Share and enjoy mealtimes with friends and family.
Be sure to start your day with breakfast, and eat regular meals and snacks that
fit into your daily schedule. Think about what, when, and how much you eat.
”
Megan
Daleville, Alabama
REACHING MY GOALS
HINTS FOR GETTING STARTED ON
PHYSICAL ACTIVITY AND HEALTHY EATING
“
All foods fit into a healthy meal plan when eaten in moderation. Your body
needs many vitamins and minerals. Remember to eat:
Low-fat and non-fat foods from the dairy group for calcium.
Lean meats; shellfish such as shrimp; ready-to-eat cereals with added
iron; spinach; cooked dry beans, peas, and lentils; and enriched and
whole grains for iron.
Breakfast cereals with added vitamins and minerals, dark green leafy
vegetables, and citrus fruits for folic acid.
Eat healthy and be active to improve your health and energy level today
and later in life.
26
For More Information
Bright Futures for Women’s Health and Wellness
www.hrsa.gov/womenshealth/brightfut.htm
4 Girls Health
www.4girls.gov
The National Bone Health Campaign
www.cdc.gov/powerfulbones
VERB Campaign
www.verbnow.com
Milk Matters
www.nichd.nih.gov/milk/kidsteens.cfm
Other resources that I can use to help me meet
my physical activity and healthy eating goals:
• Public library
• Health newsletters at grocery store checkouts
• Community recreation center
November 2004
| File Type | application/pdf |
| File Modified | 2007-05-10 |
| File Created | 2004-11-22 |