A Weight-y Issue

It can be hard to maintain or lose weight, but here are some simple guidelines that can help you reach your goals.


1. Drink plenty of water 

• Choosing water over sugar-sweetened beverages, such as soft drinks, sweet teas, and smoothies, can be good for your health!
• Aim for 8 glasses of water per day.

2. Eat your fruits and veggies

• Increasing your intake of fruits and veggies can be a great way to get more nutrition from your food, without adding a lot of extra calories.
• Fresh, frozen, or canned works! Make sure to choose fruit without added sugars and canned in its own juice or water. Choose veggies without added sauces and no added or low sodium options.
• Go for 100% juice over “contains some real juice” varieties.

3. Eat a balanced meal

• Look at ChooseMyPlate.gov to learn more about balanced meal choices.
• A balanced meal includes fruits, veggies, whole grains, and low-fat protein and dairy sources

4. Try to cut back on extra sugars and saturated fats in your diet, and watch your portions.

• Instead of chips, cakes, and cookies as snacks, try these healthier snack options from the We Can! program.

5. If you need to lose weight, aim for a 1-2 pound weight loss per week. This is a healthy way to make better habits over the long-term.

6. Get Moving! Exercise is an important part of weight management and good overall health.

• The general guidelines are being physically active for 150 minutes per week (about 30 minutes, 5 days per week). 

Weight Management Resources

American Dietetic Association

American Heart Association

Centers for Disease Control (CDC)

Center for Nutrition Policy and Promotion

Center for Science in the Public Interest

Mayo Clinic

We Can!



For information on Weight Management, see the Health and Wellness schedule or call us at (502) 574-6663.