Are You at a Healthy Weight? -

Are You at a Healthy Weight?

Postpartum Woman - Card 3


MN WIC Program

  1. Be a Healthy Mom
  2. Stay Healthy
  3. Are You at a Healthy Weight?

A healthy weight is not just a number. It is a weight that is best for you – a weight at which you are in good health and feel good about yourself.

Getting to your healthy weight will take time, patience and a willingness to stick to your plan. It may take 2 to 3 months to see a difference. There are 2 things you will need to do:

1. Slowly increase your physical activity.
Check with your health care provider before starting an exercise program. If you have a health problem or just had a baby, you may have to start slowly and build up.

HOW TO GET STARTED

If you are not physically active:
Try adding a few minutes of physical activity to each day. Slowly build up to 30 minutes of moderate-intensity activities.

If you are now active, but less than 30 minutes a day:
Try adding more activity:

  • Moderate-intensity activity* for 30 minutes or more on 5 or more days of the week, OR
  • Vigorous-intensity activity** for 20 minutes or more on 3 or more days of the week.

If you are now engaging in moderate-intensity activity* for at least 30 minutes on five or more days of the week:
Try to increase the time spent on the activity or the intensity of the activity. You will become stronger and healthier!

If you are engaging in vigorous-intensity activities** 20 minutes or more on three or more days of the week:
Keep it up!

*Moderate-Intensity Activities:
• Walk fast
• Ride a bike
• Swim
• Dance

**Vigorous-Intensity Activities • Walk very fast, Run
• Ride a bike very fast
• Swim hard
• Play soccer

2. Eat fewer calories than you do now.

Work toward balanced, low fat eating that you can live with and enjoy!

  • No special foods products or vitamins will burn fat
  • No matter what you hear, you cannot buy weight loss in a pill or a powder. Instead, use your money to buy fruits, vegetables, lean meats, whole grain foods and low-fat dairy foods.
  • You lose weight better if you eat more than just once or twice a day. So eat breakfast, lunch and supper. If you get hungry between meals, have a low-calorie snack. A piece of fruit or a couple of low fat crackers are good choices.
  • Get off pop! Pop is all sugar. Try water with lemon or orange slices. Mix plain sparkling water with fruit juice for a fruit soda.
  • Cut way down on the fat in your food. Watch out for gravy, margarine, butter, oil, salad dressing and mayonnaise. Try fat-free and low fat seasonings like lemon juice, salsa and mustard.
  • Choose low fat foods each day:

• Whole grain breads and cereals
• Fresh, frozen and canned vegetables
• Fresh, frozen and canned fruit and fruit juices
• Fat-free and low fat milk, yogurt and cottage cheese
• Dried beans and peas such as kidney beans, pinto beans, split peas and lentils
• Fish, turkey and lean meats
• Foods that are baked, broiled, boiled or grilled rather than fried

Need more ideas on how you can eat better? Ask your health care provider to refer you to a dietitian, or visit the Academy of Nutrition and Dietetics website at www.eatright.org.