<p>It's important for a woman who can get pregnant or is planning to get pregnant to take a daily supplement with 400 to 800 micrograms (mcg) of folic acid. Taking a folic acid supplement in addition to following a healthy eating routine can help prevent serious health problems for babies.&nbsp;</p><h4>Why is folic acid important?</h4><p>Folic acid is a type of folate added to supplements and foods. Folate is a vitamin that’s especially important if you’re pregnant or may become pregnant. It can help prevent serious problems with your baby’s brain and spine.</p><p>Getting enough folic acid is important even when you aren’t planning to get pregnant. It’s most important to take folic acid at least 1 month before you get pregnant and through the first 3 months of pregnancy.&nbsp;</p><p>Talk to your doctor about folic acid.</p>

The Basics: Overview

<h4>How can I get enough folic acid?</h4><p>You can take a multivitamin that includes folic acid or a supplement that has only folic acid. You can find multivitamins and folic acid supplements at most pharmacies and grocery stores. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.womenshealth.gov/a-z-topics/folic-acid?_hash_=11&_label_=Get+tips+for+choosing+a+multivitamin+with+folic+acid">Get tips for choosing a multivitamin with folic acid</a>.</p><p>Be sure to check the label and choose a multivitamin or supplement with 400 to 800 mcg of folic acid. This label shows a multivitamin with 400 mcg folic acid.</p><drupal-entity data-langcode="en" data-entity-type="media" data-entity-uuid="2f2dd760-be1f-43f0-8c5f-fea90372617b" data-embed-button="media_entity_embed" data-entity-embed-display="entity_reference:media_thumbnail" data-entity-embed-display-settings="{&quot;image_style&quot;:&quot;&quot;,&quot;image_link&quot;:&quot;&quot;}">&nbsp;</drupal-entity>

The Basics: Vitamins and Supplements

<h4>Make it easy to remember.</h4><ul><li><span>Take your folic acid at the same time every day — for example, take it when you brush your teeth in the morning or when you eat breakfast</span></li><li><span>Leave the&nbsp;bottle somewhere you’ll notice it every day, like on the kitchen counter — but be sure to keep it out of reach of young children</span></li></ul><h4>What about cost?</h4><p>Under the Affordable Care Act, health insurance plans must cover folic acid supplements for women who may become pregnant. Depending on your insurance plan, you may be able to get folic acid supplements at no cost to you. Check with your insurance company to find out more.</p><p>If you don't have insurance, you may still be able to get help paying for folic acid supplements:&nbsp;</p><ul><li>Get connected with free or low-cost services in your state by calling 1-800-311-BABY (1-800-311-2229)</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/findahealthcenter.hrsa.gov/?_label_=Find+a+health+center+near+you+and+ask+about+folic+acid+supplements">Find a health center near you and ask about folic acid supplements</a></li></ul><p>To learn more, check out these resources:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/preventive-care-women/?_label_=Free+preventive+care+for+women+covered+by+the+Affordable+Care+Act%26nbsp%3B">Free preventive care for women covered by the Affordable Care Act&nbsp;</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/health-care-law-protections/?_label_=How+the+Affordable+Care+Act+protects+you">How the Affordable Care Act protects you</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/marketplace.cms.gov/technical-assistance-resources/c2c-roadmap.pdf?_label_=Understanding+your+health+insurance+and+how+to+use+it+%5BPDF+-+698+KB%5D">Understanding your health insurance and how to use it [PDF - 698 KB]</a></li></ul><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/what-if-im-pregnant-or-plan-to-get-pregnant/?_label_=Learn+more+about+health+insurance+options+for+pregnant+women">Learn more about health insurance options for pregnant women</a>.</p>

Take Action: Vitamin and Supplement Tips

<p>In addition to taking a folic acid supplement, it’s important to follow a healthy eating routine. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/sites/default/files/2021-08/DGA-FactSheet-2021-03-26-compressed.pdf?_label_=Learn+how+to+build+a+healthy+eating+routine+%5BPDF+%E2%80%93+1.6+MB%5D">Learn how to build a healthy eating routine [PDF – 1.6 MB]</a>.&nbsp;</p><p>Make sure to include foods with folate in your eating routine. Many healthy foods have folate, including:</p><ul><li>Spinach and other leafy greens</li><li>Asparagus</li><li>Oranges and orange juice</li><li>Beans and peas</li></ul><p>Folic acid is also added to foods like many cereals, breads, pastas, and other foods made with grains. Check the Nutrition Facts label and choose foods with folic acid. &nbsp;</p><p>Use these resources to:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.fda.gov/food/new-nutrition-facts-label/folate-and-folic-acid-nutrition-and-supplement-facts-labels?_label_=Find+foods+with+folic+acid+and+folate">Find foods with folic acid and folate</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/health-conditions/diabetes/eat-healthy?_label_=Learn+more+about+healthy+eating">Learn more about healthy eating</a></li></ul>

Take Action: Eat Healthy

Get Enough Folic Acid

<p>Calcium is important at every age, but many people don’t get enough. Your body needs calcium to build strong bones when you’re young and to keep your bones strong as you get older. Getting enough calcium is especially important for children and teens, young adults, and women after menopause.&nbsp;</p>

<h4>How much calcium do I need every day?</h4>

<h5>Women:</h5>

<ul>
	<li>If you're age 19 to 50 years, get 1,000 mg (milligrams) of calcium every day</li>
	<li>If you're 51 years or older, get 1,200 mg of calcium every day</li>
</ul>

<h5>Men:</h5>

<ul>
	<li>If you're age 19 to 70 years, get 1,000 mg of calcium every day</li>
	<li>If you're 71 years or older, get 1,200 mg of calcium every day</li>
</ul>

<h5>Kids:</h5>

<ul>
	<li>Babies ages 6 to 12 months need 260 mg of calcium every day</li>
	<li>Kids ages 1 to 3 years need 700 mg of calcium every day</li>
	<li>Kids ages 4 to 8 years need 1,000 mg of calcium every day</li>
	<li>Kids ages 9 to 18 years need 1,300 mg of calcium every day</li>
</ul>

<p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label?_label_=Check+the+Nutrition+Facts+label">Check the Nutrition Facts label</a> to find out how much calcium is in your food.&nbsp;</p>

<h4>Calcium can help prevent osteoporosis (weak bones).</h4>

<p>Osteoporosis is a disease that makes your bones weak and more likely to break. Some people don’t know they have it until they break a bone.</p>

<p>Four in 20 women and 1 in 20 men older than 65 years in the United States have osteoporosis. Calcium helps keep your bones strong and makes them less likely to break.</p>


<h4>How can I get enough calcium?</h4>

<p>The best way to get enough calcium is to eat foods with calcium every day.</p>

<p>Calcium is in foods like:</p>

<ul>
	<li>Fat-free or low-fat (1%) milk, yogurt, and cheese</li>
	<li>Soy milk or yogurt with added calcium</li>
	<li>Certain vegetables—including soybeans, collard greens, and turnip greens</li>
	<li>Tofu with added calcium</li>
	<li>Orange juice with added calcium</li>
	<li>Breakfast cereal with added calcium</li>
</ul>

<p>For more ideas, <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.dietaryguidelines.gov/food-sources-calcium?_label_=check+out+this+list+of+foods+that+are+high+in+calcium">check out this list of foods that are high in calcium</a>.</p>

<p>Getting calcium from foods is best. But if you don’t eat enough foods with calcium, you can talk to your doctor about taking a calcium supplement every day. You can take a multivitamin with calcium or a pill that has only calcium.</p>


The Basics: Foods and Supplements

<p>Here are some tips to help you get enough calcium.</p>

<h4>Check the label.</h4>

<p>The Daily Value (DV) on the Nutrition Facts label tells you the amount of a nutrient (like calcium) that’s in a serving of the food. Foods that have at least 20% DV of calcium are excellent choices. Foods with at least 10% DV of calcium are good, too.</p>

<p>For example:</p>

<ul>
	<li>A cup of fat-free milk has about 300 mg of calcium, or 23% DV</li>
	<li>A cup of orange juice with added calcium has about 350 mg of calcium, or 27% DV</li>
</ul>

<p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label?_label_=Learn+how+to+understand+and+use+the+Nutrition+Facts+label">Learn how to understand and use the Nutrition Facts label</a>.</p>

<p>To find foods high in calcium when you go food shopping, <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/everyday-healthy-living/nutrition/calcium-shopping-list?_label_=use+this+calcium+shopping+list">use this calcium shopping list</a>.</p>

<h4>If you take a calcium supplement, make it easy to remember.&nbsp;</h4>

<p>Use these tips to help you remember:</p>

<ul>
	<li>Take it at the same time every day — for example, when you brush your teeth before bed</li>
	<li>Leave the pill bottle out where you’ll see it, like on the kitchen counter or by the bathroom sink. Just remember to keep it out of reach of young children.</li>
</ul>


Take Action: Calcium Sources

<h4>Get enough vitamin D.</h4>

<p>Vitamin D helps your body absorb (take in) calcium. Your body makes vitamin D when you’re out in the sun. You can also get vitamin D from:</p>

<ul>
	<li>Fish like salmon, tuna, and trout</li>
	<li>Fat-free or low-fat (1%) milk or soy milk with added vitamin D</li>
	<li>Some breakfast cereals, yogurt, and juices with added vitamin D</li>
	<li>Vitamin D pills</li>
</ul>

<p>Talk to your doctor before taking vitamin D pills.</p>

<p>Learn more about:</p>

<ul>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/ods.od.nih.gov/factsheets/VitaminD-Consumer/?_hash_=h2&_label_=How+much+vitamin+D+you+need">How much vitamin D you need</a></li>
	<li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources?_label_=Food+sources+of+vitamin+D">Food sources of vitamin D</a></li>
</ul>

<h4>Follow a healthy eating routine.&nbsp;</h4>

<p>Along with eating foods high in calcium, it’s important to follow a healthy eating routine. That means eating a variety of vegetables, fruits, whole grains, and proteins. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/health-conditions/diabetes/eat-healthy?_label_=Learn+more+about+healthy+eating">Learn more about healthy eating</a>.</p>


Take Action: Vitamin D

Get Enough Calcium

<p>Eating healthy means following a healthy eating pattern that includes a variety of nutritious foods and drinks. It also means getting the number of calories that’s right for you (not eating too much or too little).</p><h4>Choose a mix of healthy foods.</h4><p>There are lots of healthy choices in each food group! Choose a variety of foods you enjoy, including:</p><ul><li><strong>Whole fruits</strong> — like apples, berries, oranges, mango, and bananas</li><li><strong>Veggies</strong> — like broccoli, sweet potatoes, beets, okra, spinach, peppers, and jicama</li><li><strong>Whole grains</strong> — like brown rice, millet, oatmeal, bulgur, and whole-wheat bread</li><li><strong>Proteins</strong> — like lean meats and chicken, eggs, seafood, beans and lentils, nuts and seeds, and tofu</li><li><strong>Low-fat or fat-free dairy</strong> — like milk, yogurt, cheese, lactose-free dairy, and fortified soy beverages (soy milk) or soy yogurt</li><li><strong>Oils</strong> — like vegetable oil, olive oil, and oils in foods like seafood, avocado, and nuts</li></ul><h4>Limit certain nutrients and ingredients.</h4><h5>Sodium (salt)</h5><p>Sodium<strong>&nbsp;</strong>is found in table salt&nbsp;<span>—</span> but most of the sodium we eat comes from packaged food or food that's prepared in restaurants. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/sites/default/files/2021-08/DGA_SodiumFactSheet_2021-05-26_508c.pdf?_label_=Learn+how+to+cut+down+on+sodium+%5BPDF+-+881+KB%5D">Learn how to cut down on sodium [PDF - 881 KB]</a>.</p><h5>Added sugars</h5><p>Added sugars include syrups and sweeteners that manufacturers add to products like sodas, yogurt, and cereals <span>—&nbsp;</span>as well as things you add, like sugar in your coffee.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/sites/default/files/2021-08/DGA_FactSheet_AddedSugars_2021-06_508c.pdf?_label_=Learn+how+to+cut+down+on+added+sugars+%5BPDF+-+898+KB%5D">Learn how to cut down on added sugars [PDF - 898 KB]</a>.</p><h5>Saturated fat</h5><p><span>Saturated fat comes from animal products like cheese, fatty meats and poultry, whole milk, butter, and many sweets and snack foods. Some plant products like palm and coconut oils also have saturated fat. </span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/sites/default/files/2021-08/DGA_FactSheet_SaturatedFats-07-09_508c_0.pdf?_label_=%3Cspan%3ELearn+how+to+cut+down+on+saturated+fat+%5BPDF+-+1.1+MB%5D%3C%2Fspan%3E"><span>Learn how to cut down on saturated fat [PDF - 1.1 MB]</span></a><span>.</span></p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.myplate.gov/myplate-plan?_label_=Get+a+personalized+MyPlate+Plan+to+help+you+choose+healthy+foods">Get a personalized MyPlate Plan to help you choose healthy foods</a>.</p><h4>What about alcohol?</h4><p>Alcohol includes beer, wine, and liquor. If you choose to drink, drink in moderation — 1 drink or less in a day for women and 2 drinks or less in a day for men. And remember that drinking less is always better for your health than drinking more.</p>

<h4>A healthy eating routine can help keep you healthy.</h4><p>Eating healthy is good for your overall health <span>—&nbsp;</span>and there are many ways to do it.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/sites/default/files/2021-05/DGA-FactSheet-2021-03-26-compressed.pdf?_label_=Learn+how+to+build+a+healthy+eating+routine+%5BPDF+%E2%80%93+1.6+MB%5D">Learn how to build a healthy eating routine [PDF – 1.6 MB]</a>.</p><p>Making smart food choices can also help you manage your weight and lower your risk for certain chronic (long-term) diseases.</p><p>When you eat healthy, you can reduce your risk for:</p><ul><li>Overweight and obesity</li><li>Heart disease</li><li>Type 2 diabetes</li><li>High blood pressure</li><li>Some types of cancer</li></ul><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/nutrition/php/about/index.html?_hash_=cdc_program_profile_overview-why-it-matters&_label_=Learn+more+about+why+eating+healthy+is+important">Learn more about why eating healthy is important</a>.</p>

The Basics: Health Benefits

<p>Making small changes to your eating habits can make a big difference for your health over time.&nbsp;</p><h4>Make healthy swaps.</h4><p>Try making 1 or 2 small changes this week. For example:</p><ul><li>Drink sparkling water instead of regular soda</li><li>Try plain, low-fat yogurt with fruit instead of full-fat yogurt with added sugars</li><li>Choose low-sodium black beans instead of regular canned black beans</li><li>Cook with olive oil instead of butter</li></ul>

Take Action: Make Small Changes

<h4>Shop smart at the grocery store.</h4><p>The next time you go food shopping:</p><ul><li>Make a shopping list ahead of time <span>— o</span>nly buy what's on your list</li><li>Don't shop while you're hungry&nbsp;<span>—</span> eat something before you go to the store</li></ul><p>Use these tips to make healthy choices:</p><ul><li>Try a variety of vegetables and fruits in different colors</li><li><span>Choose fat-free or low-fat dairy —&nbsp;or soy milk and soy yogurt with added calcium, vitamin A, and vitamin D</span></li><li><span>Replace old favorites with options that are lower in calories, sodium, added sugars, and saturated fat</span></li><li><span>Choose foods with whole grains — like 100% whole-wheat or whole-grain bread, cereal, and pasta</span></li><li><span>Buy lean cuts of meat and poultry and eat a variety of foods with protein — like fish, shellfish, beans, and nuts</span></li><li><span>Save money by getting fruits and vegetables in season or on sale</span></li></ul><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.myplate.gov/eat-healthy/healthy-eating-budget/shop-smart?_label_=Get+more+tips+for+finding+healthy%2C+budget-friendly+options+at+the+store">Get more tips for finding healthy, budget-friendly options at the store</a>.</p>

Take Action: Shop Smart

<h4>Read the Nutrition Facts label.</h4><p>Understanding the Nutrition Facts label on food packages can help you make healthy choices.</p><p><span>First, look at the serving size and the number of servings per package — there may be more than 1 serving!</span></p><p>Then&nbsp;check out the calories. Calories tell you how much energy is in 1 serving of a food.</p><p>To stay at a healthy weight, you need to balance the calories you eat and drink with the calories you use.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.choosemyplate.gov/resources/MyPlatePlan?_label_=Use+this+tool+to+find+out+how+many+calories+you+need+each+day">Use this tool to find out how many calories you need each day</a>.</p><p>Next, look at the percent Daily Value (% DV) column. The DV shows you if a food is higher or lower in certain nutrients. Look for foods that are:</p><ul><li>Low in added sugars, sodium, and saturated fat (5% DV or less)</li><li>High in fiber, calcium, potassium, iron, and vitamin D (20% DV or more)</li></ul><p>You can also use the DV to compare the amount of calories and nutrients in different foods. Just be sure to check and see if the serving size is the same.</p><p>The picture below shows an example of a Nutrition Facts label.</p><drupal-entity data-align="center" data-langcode="en" data-entity-type="media" data-entity-uuid="7701f287-6aac-45c2-8139-76cf2186b3f6" data-embed-button="media_entity_embed" data-entity-embed-display="entity_reference:media_thumbnail" data-entity-embed-display-settings="{&quot;image_style&quot;:&quot;&quot;,&quot;image_link&quot;:&quot;&quot;}">&nbsp;</drupal-entity><p>To learn more about the Nutrition Facts label, check out:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm?_label_=How+to+Understand+and+Use+the+Nutrition+Facts+Label">How to Understand and Use the Nutrition Facts Label</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/?_hash_=intro&_label_=Interactive+Nutrition+Facts+Label">Interactive Nutrition Facts Label</a></li></ul>

Take Action: Check the Label

<h4>Be a healthy family.</h4><p>Parents and caregivers are important role models for healthy eating. You can teach kids how to choose and prepare healthy snacks and meals.</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/myplate-prod.azureedge.us/sites/default/files/2024-07/MyPlate-Create-A-Grocery-Game-Plan-Grocery-List.pdf?_label_=Use+this+list+to+make+healthy+choices+at+the+grocery+store">Use this list to make healthy choices at the grocery store</a> [PDF - 589 KB] — take your child with you to the store and explain the choices you make</li><li>Turn cooking into a fun activity for the whole family — <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nutrition.gov/recipes/search?f%5B0%5D=category%3AKid-Friendly&amp;node=3423&_label_=try+out+these+kid-friendly+recipes+together">try out these kid-friendly recipes together</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-snacks-quick-tips-parents?_label_=Check+out+these+quick+tips+for+making+healthy+snacks">Check out these quick tips for making healthy snacks</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.myplate.gov/tip-sheet/healthy-eating-families?_label_=Get+more+healthy+eating+tips+for+your+family">Get more healthy eating tips for your family</a></li></ul><p>If you have a family member who has a hard time eating healthy,&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/health-conditions/diabetes/healthy-eating-conversation-starters?_label_=use+these+tips+to+start+a+conversation+about+how+you+can+help" id="anch_61">use these tips to start a conversation about how you can help</a>.</p>

Take Action: Healthy Families

<h4>Eat healthy away from home.</h4><p>You can make smart food choices wherever you are <span>— </span>at work, in your favorite restaurant, or out running errands. Try these tips for eating healthy even when you're away from home:</p><ul><li>Pack healthy snacks like fruit, unsalted nuts, or low-fat string cheese sticks</li><li>Look for calorie information on restaurant menus</li><li>Choose dishes that are steamed, baked, or grilled instead of fried</li><li>Ask to have no salt added to your meal</li></ul><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.myplate.gov/tip-sheet/dine-out-take-out?_label_=Get+more+tips+for+eating+healthy+when+dining+out%26nbsp%3Band+getting+takeout">Get more tips for eating healthy when dining out&nbsp;and getting takeout</a>.</p>

Take Action: Eating Out

<h4>If you're worried about your eating habits, talk to a doctor.</h4><p>If you need help making healthier food choices, ask your doctor for help. Your doctor may refer you to a registered dietitian. A registered dietitian is a health professional who helps people with healthy eating.</p><h5>What about cost?</h5><p>Under the Affordable Care Act, insurance plans must cover diet counseling for people with risk factors for heart disease, like high blood pressure. Depending on your insurance plan, you may be able to get diet counseling at no cost to you. Check with your insurance company to find out more.</p><p>Medicare may also cover diet counseling at no cost. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.medicare.gov/coverage?_label_=Use+this+tool+to+see+what+Medicare+covers">Use this tool to see what Medicare covers</a>.</p><p>If you don't have insurance, you may still be able to get free or low-cost help. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/findahealthcenter.hrsa.gov/?_label_=Find+a+health+center+near+you+and+ask+about+diet+counseling">Find a health center near you and ask about diet counseling</a>.&nbsp;</p><p>To learn more, check out these resources:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/preventive-care-adults/?_label_=Free+preventive+care+for+adults+covered+by+the+Affordable+Care+Act">Free preventive care for adults covered by the Affordable Care Act</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/health-care-law-protections/?_label_=How+the+Affordable+Care+Act+protects+you">How the Affordable Care Act protects you</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/marketplace.cms.gov/technical-assistance-resources/c2c-roadmap.pdf?_label_=Understanding+your+health+insurance+and+how+to+use+it+%5BPDF+-+698+KB%5D">Understanding your health insurance and how to use it [PDF - 698 KB]</a></li></ul><h4>Manage your high blood pressure or diabetes.</h4><p>If you or a loved one has high blood pressure, type 2 diabetes, or heart disease, talk with your doctor or a registered dietitian about how to stay healthy. If you need to follow a special diet, check out these websites:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/www.nhlbi.nih.gov/health/health-topics/topics/dash?_label_=DASH+Eating+Plan">DASH Eating Plan</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/diabetes/healthy-eating/?_label_=Healthy+Eating">Healthy Eating</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.myplate.gov/myplate-kitchen?_label_=MyPlate+Kitchen">MyPlate Kitchen</a></li></ul>

Take Action: See Your Doctor

Eat Healthy

<p>Being at a healthy weight can help lower your risk for serious health conditions like type 2 diabetes, heart disease, and high blood pressure.&nbsp;</p><p>Eating a mix of healthy foods and getting physical activity can help you control your weight — and has many other health benefits as well!</p><h4>How do I know if I’m at a healthy weight?</h4><p>Finding out your body mass index (BMI) is one way to learn if you’re at a healthy weight. You can <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/bmi/adult-calculator/ ?_label_=use+this+BMI+calculator">use this BMI calculator</a> to find out your BMI.</p><p>You can also talk to your doctor or nurse or a registered dietitian about what’s a healthy weight for you. They can help you make a plan for getting to and staying at a healthy weight.&nbsp;</p><ul><li>If you have overweight and have risk factors for heart disease (like high blood pressure or high cholesterol), or if you have obesity, losing weight may improve your health. You can lose weight by getting more physical activity and eating fewer calories. Calories are a measure of the energy in the foods you eat.</li><li>If you are at a healthy weight, take steps to stay at the same weight. You can stay at the same weight by getting regular physical activity and eating the right number of calories.</li><li>If you think you might be underweight, talk to your doctor or nurse about how to gain weight in a healthy way. &nbsp;</li></ul><h4>How do I know if I’m eating the right number of calories?</h4><p>Balancing the calories you eat and drink with the calories you use for energy helps you stay at a healthy weight.&nbsp;</p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.choosemyplate.gov/MyPlatePlan?_label_=Use+the+MyPlate+Plan">Use the MyPlate Plan</a> to get an idea of how many calories you need to maintain your current weight.&nbsp;</p><ul><li>If your weight stays the same for several months, you’re eating the right number of calories to maintain your weight.</li><li>To lose weight, try eating 500 to 750 fewer calories each day.&nbsp;</li></ul>

<h4>What can losing weight do for me?</h4><p>Getting to a weight that’s healthy for you can:</p><ul><li>Lower your blood pressure</li><li>Lower your blood sugar</li><li>Raise your HDL ("good") cholesterol</li><li>Lower your LDL ("bad") cholesterol</li></ul><p>And if you have overweight or obesity, getting to a weight that’s healthy for you can help lower your risk of serious health conditions like type 2 diabetes, heart disease, and certain cancers.</p><p>You may get these health benefits by losing just 5 to 10 percent of your body weight. For example, if you weigh 200 pounds, this would mean losing 10 to 20 pounds.</p>

<p>Losing weight can be challenging — but with time, commitment, and the right support, it’s possible! Start by making a promise to eat well, move more, and get support from family and friends.</p><h4>Set realistic goals.</h4><p>If you need to lose weight, do it slowly over time.&nbsp;Start by setting small, manageable goals like:</p><ul><li>I’ll try to lose 1 to 2 pounds a week.</li><li>I’ll start by adding 10 minutes of physical activity to my daily routine.</li><li>I’ll aim to eat 3 servings of veggies and fruit a day.</li></ul><p>Remember that changing habits takes time, and don’t beat yourself up if you don’t meet all your goals right away. What matters is that you continue to work toward healthy habits.</p><h4>Keep a food and activity diary.</h4><p>When you know your habits, it's easier to make changes.&nbsp;Write down:</p><ul><li>What foods you eat (but you don’t need to track calories)</li><li>When you eat</li><li>Where you eat</li><li>How much you eat</li><li>Your physical activity</li><li>How you're feeling</li></ul><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/diaryint.htm?_label_=Print+this+food+and+activity+diary" id="anch_43">Print this food and activity diary</a>&nbsp;or make your own.&nbsp;</p>

Take Action: Set Goals

<h4>Get more physical activity.</h4><p>Getting active helps you balance the calories you take in with the calories you use — and has many other health benefits as well!</p><ul><li>Aim for at least 150 minutes of moderate-intensity aerobic physical activity a week. For example, try going for a brisk walk several days a week.</li><li>To get the most benefits, try to also do muscle-strengthening activities at least twice a week. You can lift weights, climb stairs, or work in the garden—anything that makes your muscles work harder than usual counts.</li></ul><p>How much activity you need will depend on your weight goals. If you’re working toward losing a large amount of weight, you may need to do more than 150 minutes of moderate-intensity activity a week to meet your goals. Talk to your doctor or nurse to make an activity plan that’s right for you.</p><p>But remember that even some physical activity is better than none. If the idea of long physical activity sessions seems overwhelming, try to get moving for shorter 10-minute periods throughout the day.</p><p>Check out these resources for more information:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.niddk.nih.gov/health-information/weight-management/staying-active-at-any-size?_label_=Staying+Active+at+Any+Size">Staying Active at Any Size</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/healthy-weight-growth/physical-activity/?_label_=Physical+Activity+and+Your+Weight+and+Health">Physical Activity and Your Weight and Health</a></li></ul>

Take Action: Get Active

<h4>Eat healthy.</h4><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/health-conditions/diabetes/eat-healthy?_hash_=take-action_3&_label_=Eating+healthy" id="anch_51">Eating healthy</a>&nbsp;is good for your overall health.&nbsp;Making healthy food choices that are lower in calories can also help you manage your weight.</p><p>Here are a few healthy eating tips:</p><ul><li>Fill half your plate with fruits and vegetables.</li><li>Choose whole grains, fat-free or low-fat dairy products, and a variety of foods with protein, like eggs and beans.</li><li>Drink water or fat-free milk instead of soda or other drinks with added sugars.</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label?_label_=Read+the+Nutrition+Facts+label" id="anch_52">Read the Nutrition Facts label</a>&nbsp;and choose healthier&nbsp;versions of your favorite foods that have fewer calories and less added sugar, saturated fat, and sodium.</li></ul><p>Check out these links to learn more:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/sampmenu.htm?_label_=Try+these+menu+planners">Try these menu planners</a> for healthy meal ideas.</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.myplate.gov/myplate-kitchen/recipes?_label_=Browse+these+recipes">Browse these recipes</a> for new options.</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.dietaryguidelines.gov/sites/default/files/2021-11/DGA-FactSheet-Build_A_Healthy_Eating_Routine_2021-03-26.pdf?_label_=Download+this+fact+sheet">Download this fact sheet</a> to help you build a healthy eating routine [PDF - 1.52 MB]</li><li>Use this interactive tool to <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/?_hash_=intro&_label_=practice+using+the+Nutrition+Facts+label">practice using the Nutrition Facts label</a> to make smart food choices.</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/health-conditions/diabetes/eat-healthy?_hash_=take-action_3&_label_=Check+out+this+info+about+healthy+eating">Check out this info about healthy eating</a> — including tips for cutting down on sodium (salt), added sugars, and saturated fat.</li></ul>

<h4>Eat smaller portions.</h4><p>Eating a healthy diet is important, but you also need to pay attention to <strong>how much</strong> food you eat and limit portions of high-calorie foods. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/www.nhlbi.nih.gov/health/educational/wecan/eat-right/portion-distortion.htm?_label_=Take+the+Portion+Distortion+Quiz+to+test+your+knowledge">Take the Portion Distortion Quiz to test your knowledge</a>.</p><p>Here are some ideas for eating smaller portions:</p><ul><li>Plan your meals and snacks ahead of time. Stick to an eating schedule that works for you. &nbsp;</li><li>Read the label to find out how many servings are in a package. There may be more than 1!</li><li>Put a serving of food in a bowl instead of eating out of the package or container.</li><li>Serve yourself a portion that’s the right amount of calories for you. Leave serving dishes on the stove or countertop rather than bringing them to the table so you'll be less tempted to keep eating even after you’re full.</li><li>Eat slowly — this will give you time to feel full.</li><li>Don’t eat in front of the TV or computer. That makes it harder to keep track of how much you’re eating.</li></ul><p>Try these tips when you eat out:</p><ul><li>Share a meal with a friend, or take half your meal home as leftovers.</li><li>Ask for sauces or dressings “on the side” so you can control how much you use.</li></ul><p>You don’t have to feel hungry or give up all of your favorite foods to lose weight! <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/healthy-weight-growth/healthy-eating/meals-snacks.html?_label_=Learn+about+switching+to+healthier%2C+filling+alternatives">Learn about switching to healthier, filling alternatives</a>.</p>

Take Action: Portion Sizes

<h4>Ask your doctor for help.</h4><p>You may also want to talk to a doctor, nurse, or registered dietitian about different ways to lose weight. Your doctor can tell you about your options.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/health-conditions/obesity/losing-weight-questions-doctor?_label_=Check+out+these+questions+to+ask+your+doctor+about+losing+weight" id="anch_65">Check out these questions to ask your doctor about losing weight</a>.</p><h5>Find out if you need to get tested for diabetes.</h5><p>If you're age 35 to 70 years and you have overweight or obesity, ask your doctor to test you for diabetes. You may also need to get tested if you have other risk factors — like if you have family members with type 2 diabetes or if you had gestational diabetes in the past.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/health-conditions/diabetes/take-steps-prevent-type-2-diabetes?_label_=Learn+more+about+type+2+diabetes" id="anch_66">Learn more about type 2 diabetes</a>.</p><h5>What about cost?</h5><p>Under the&nbsp;Affordable Care Act, insurance plans must cover screening and counseling for obesity. Depending on your insurance, you may be able to get these services at no cost to you.&nbsp;Talk to your insurance company&nbsp;to find out more.</p><p>If you don't have insurance, you may still be able to get free or low-cost health services. To learn more, <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/findahealthcenter.hrsa.gov/?_label_=find+a+health+center+near+you">find a health center near you</a>.</p><p>You can also check out these resources about:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/preventive-care-adults/?_label_=Free+preventive+care+covered+by+the+Affordable+Care+Act">Free preventive care covered by the Affordable Care Act</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/health-care-law-protections/?_label_=How+the+Affordable+Care+Act+protects+you">How the Affordable Care Act protects you</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/marketplace.cms.gov/technical-assistance-resources/c2c-roadmap.pdf?_label_=Understanding+your+health+insurance+and+how+to+use+it+%5BPDF+-+698+KB%5D">Understanding your health insurance and how to use it [PDF - 698 KB]</a></li></ul>

Take Action: Get Help

Aim for a Healthy Weight

<p>Help your child — and your whole family — eat healthy and stay physically active. The healthy habits your child learns now can last a lifetime.</p><h4>What can I do to help my child stay at a healthy weight?</h4><p>Two of the best ways to help your child stay at a healthy weight are to: &nbsp;</p><ul><li data-list-item-id="e6d739f678f5d4f7775d3e3dbd593d13d">Help your child and family eat healthier foods — like fruits, vegetables, and whole grains</li><li data-list-item-id="ebb73b2c353074c8c3aab66ed998c81f4">Be more physically active as a family — like by walking, swimming, or playing at the park</li></ul><p>It’s also important that your child builds other healthy habits — like getting enough sleep and limiting screen time — to support their overall health and help them stay at a healthy weight.</p><h5>Be a role model.</h5><p>Parents and caregivers are often the most important role models for children. When you choose to eat healthy and be physically active, your child will be more likely to make those choices, too.</p><p>Plus, being active and preparing healthy meals together are great ways to spend quality time with your family.</p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/healthy-weight-growth/tips-parents-caregivers/index.html?_label_=Learn+more+about+how+you+can+help+your+children+build+healthy+routines">Learn more about how you can help your children build healthy routines</a>.</p><h5>Look at these websites with your child.</h5><p>These kid-friendly websites can help you and your child learn about healthy habits.</p><ul><li data-list-item-id="e69b98b44808c7ce1ceed9c443c66ce43"><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/www.choosemyplate.gov/kids?_label_=%3Cspan%3EMyPlate+for+Kids%3C%2Fspan%3E"><span>MyPlate for Kids</span></a></li><li data-list-item-id="e7e2eaefddea40108d4b5f38954842816"><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nutrition.gov/topics/nutrition-age/children/kids-corner?_label_=%3Cspan%3ENutrition.gov+Kids%E2%80%99+Corner%3C%2Fspan%3E"><span>Nutrition.gov Kids’ Corner</span></a></li></ul>

<h4>Why is it important for my child to stay at a healthy weight?</h4><p>Growing up at a weight that’s right for your child can help them stay healthy through adulthood. People at higher weights may have conditions called <strong>overweight</strong> or <strong>obesity</strong>. This means that the body has too much body fat. Having overweight or obesity in childhood or adolescence can raise your child’s risk for serious health problems, like:</p><ul><li data-list-item-id="e5acbd9878d76dab982a1dbdb797b87a0">Breathing problems&nbsp;</li><li data-list-item-id="ee61406ab9e6a983a69ee06f11f5f56ba">Type 2 diabetes</li><li data-list-item-id="eaa58ea27fb65aee85d1e1b2ad72197bb">Sleep problems</li><li data-list-item-id="e53abad71188d66d3bd33f1c08599b640">Heart problems</li><li data-list-item-id="e50724416980574295cd9ffe7b8cdc92c">Kidney and liver problems</li></ul><p>Having overweight or obesity as a child is also linked to:&nbsp;</p><ul><li data-list-item-id="eb38c2b11031384ac92e075a22dd2b7bb"><span>Anxiety and depression</span></li><li data-list-item-id="ec6662685739cc43ca37ed533c1108687"><span>Low self-esteem</span></li><li data-list-item-id="e86993d2082857a8fbfd536efbbe274de"><span>Being bullied, teased, or viewed negatively by others because of weight</span></li></ul><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/obesity/basics/consequences.html?_label_=Learn+more+about+health+problems+and+childhood+obesity" id="anch_43">Learn more about health problems and childhood obesity</a>.</p><p>Keep in mind that higher weight during childhood raises the risk of higher weight as an adolescent and young adult. In other words, many kids don’t “grow out of” having excess weight.</p><p>Today, about 7 in 10 adults — and about 4 in 10 &nbsp;children and teens — have overweight or obesity.</p>

The Basics: Health Effects

<h4>How do I know if my child is at a healthy weight?</h4><p>Because children grow at different rates as they age, it’s not always easy to tell if they’re at a healthy weight. The best way to find out if your child is at a healthy weight is to work with their doctor.</p><p>For children ages 2 years and older, body mass index (BMI) is one way doctors can learn if your child is at a healthy weight for their age, sex, and height. Measuring BMI can help the doctor know if your child is underweight, at a healthy weight, or if they have overweight or obesity. Your child’s doctor will also consider other factors, like your child’s family history and physical exam.&nbsp;</p><p>You can also&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/bmi/child-teen-calculator/widget.html?_label_=use+this+BMI+calculator+for+children+and+teens" id="anch_46">use this BMI calculator for children and teens</a>&nbsp;if you know your child’s height and weight.</p><h4>What if my child has overweight or obesity?</h4><p>There are many factors that can lead to a child having overweight or obesity — including their eating and physical activity habits, stress, anxiety, other health problems, and genes. A child’s environment — where they live, learn, and play — also has a big impact.&nbsp;</p><p>If your child’s doctor is concerned about their weight, there are steps you can take as a family to help them get to a healthier weight. Your family can:</p><ul><li data-list-item-id="ee84a1648ff92e57029656f9f811e3423">Move more — find physical activities that you enjoy</li><li data-list-item-id="ebc79679474fcbc61eaf083cc913e9040">Choose healthier foods and plan ahead for meals — try to eat a variety of healthy foods, including fruits, vegetables, whole grains, low-fat dairy, and lean protein foods</li><li data-list-item-id="e5477fadd77e014f33f21eeb28a1c9d09">Set a good example for your child — try to make healthy choices for yourself too, like eating vegetables instead of chips or drinking water instead of sugary drinks</li><li data-list-item-id="eef47a0f48a96274cb8e9091365084ed4">Limit less healthy foods and drinks — like foods and drinks that have a lot of added sugars, saturated fat, and sodium</li><li data-list-item-id="efd3dc882768e31cbf31abb883ff6f2fa">Get enough sleep — try limiting screen time before bed and going to sleep and waking up at the same time each day</li></ul><p><span>Making healthy life changes can be hard. To get support, look for programs (called family healthy weight programs) that help families build healthy habits. Ask your child’s doctor if they can recommend a program, or look for resources in your community through programs like WIC (Special Supplemental Nutrition Program for Women, Infants, and Children), SNAP (Supplemental Nutrition Assistance Program), or recreation centers.</span></p><p><span>You can also check out these resources to learn how to cut down on foods with:</span></p><ul><li data-list-item-id="ebda8e65e258317005cecf063623692bb"><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/sites/default/files/2021-08/DGA_FactSheet_AddedSugars_2021-06_508c.pdf?_label_=%3Cspan%3EAdded+sugars+%5BPDF+-+898+KB%5D%3C%2Fspan%3E"><span>Added sugars [PDF - 898 KB]</span></a></li><li data-list-item-id="ef26cab987cf0322b63719238f8ed02f3"><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/sites/default/files/2021-08/DGA_FactSheet_SaturatedFats-07-09_508c_0.pdf?_label_=%3Cspan%3ESaturated+fat+%5BPDF+-+1.2+MB%5D%3C%2Fspan%3E"><span>Saturated fat [PDF - 1.2 MB]</span></a></li><li data-list-item-id="e2422b3ee92741c8723a529b8e8b80afb"><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/sites/default/files/2021-08/DGA_SodiumFactSheet_2021-05-26_508c.pdf?_label_=%3Cspan%3ESodium+%5BPDF+-+902+KB%5D%3C%2Fspan%3E"><span>Sodium [PDF - 902 KB]</span></a></li></ul><p><span>Some children might need other treatments to help manage their weight. For example, medicines or surgery might be an option for older children or teens. Ask your child’s doctor what they recommend for your child.</span></p>

The Basics: Find Out if Your Child is at a Healthy Weight

<h4>Ask your child’s doctor if your child’s weight is healthy.</h4><p><span>Ask your child’s doctor or nurse about your child’s growth and health. BMI is one way doctors can learn if your child is at a healthy weight for their age, sex, and height, but they’ll also consider factors like family history and do a physical exam.&nbsp;</span></p><p><span>You can </span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/bmi/child-teen-calculator/widget.html?_label_=%3Cspan%3Euse+this+BMI+calculator+for+children+and+teens%3C%2Fspan%3E"><span>use this BMI calculator for children and teens</span></a><span> if you know your child’s height and weight.</span></p><p><span>If the doctor finds that your child is underweight, they can talk with you about making changes to help your child is get to a healthy weight.&nbsp;</span></p><h4><span>If your child has overweight or obesity, ask about treatment options.</span></h4><p><span>If your child has overweight or obesity, ask the doctor or nurse for advice. One of the best ways to manage your child’s weight is to make healthy changes as a family. Treatment can also include medicines and working with a dietitian (a person who is an expert in healthy eating) or other doctors that treat weight problems.</span></p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.niddk.nih.gov/health-information/weight-management/helping-your-child-who-is-overweight?_hash_=treatments&_label_=%3Cspan%3ELearn+more+about+treatment+options+for+overweight+and+obesity%3C%2Fspan%3E"><span>Learn more about treatment options for overweight and obesity</span></a><span>.</span></p><h5>What about cost?</h5><p><span>Under the Affordable Care Act, insurance plans must cover screening for obesity and counseling for family healthy weight programs for kids. Depending on your insurance plan, you may be able to get these services at no cost to you. Check with your insurance company to find out more.</span></p><p><span>Medicaid or the Children's Health Insurance Program (CHIP) may also cover obesity screening and counseling for your child at no cost. </span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.insurekidsnow.gov/coverage/index.html?_label_=%3Cspan%3ELearn+about+coverage+options+for+your+family%3C%2Fspan%3E"><span>Learn about coverage options for your family</span></a><span>.</span></p><p><span>If you don't have insurance, you may still be able to get free or low-cost obesity screening and treatment for your child. </span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/findahealthcenter.hrsa.gov/?_label_=%3Cspan%3EFind+a+health+center+near+you+and+ask+about+obesity-related+services+for+kids%3C%2Fspan%3E"><span>Find a health center near you and ask about obesity-related services for kids</span></a><span>.</span></p><p><span>To learn more, check out these resources:</span></p><ul><li data-list-item-id="ed114459bc8d6fccd0db77c7689dcd9b9"><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/preventive-care-children/?_label_=%3Cspan%3EFree+preventive+care+for+children+covered+by+the+Affordable+Care+Act%3C%2Fspan%3E"><span>Free preventive care for children covered by the Affordable Care Act</span></a></li><li data-list-item-id="e0aef522f178e1a40ca7aae6acd5bd29b"><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/health-care-law-protections/?_label_=%3Cspan%3EHow+the+Affordable+Care+Act+protects+you%3C%2Fspan%3E"><span>How the Affordable Care Act protects you</span></a></li><li data-list-item-id="e6f315f39fdefb41bd115d7e3fe720ec6"><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/marketplace.cms.gov/technical-assistance-resources/c2c-roadmap.pdf?_label_=%3Cspan%3EUnderstanding+your+health+insurance+and+how+to+use+it+%5BPDF+-+698+KB%5D%3C%2Fspan%3E"><span>Understanding your health insurance and how to use it [PDF - 698 KB]</span></a></li></ul>

Take Action: See a Doctor

<h4>Make sure your child gets at least 60 minutes of physical activity every day.</h4><p>Fun and simple activities, like playing tag, are great ways for kids to get moving. And it doesn’t have to be 60 minutes all at once — it can be shorter activities that add up&nbsp;to 60 minutes (1&nbsp;hour) a day.&nbsp;</p><p>Be sure your child is doing different types of activity, including:</p><ul><li data-list-item-id="e8030ef3750b4d2922af7ba755e576fa3"><strong>Aerobic activities</strong>, like running, skipping, or dancing</li><li data-list-item-id="e314617f9a7d931c9a75bd5b884c7ae62"><strong>Muscle-strengthening activities</strong>, like climbing playground equipment or trees</li><li data-list-item-id="e79283290fced73c24aad552b65c4181e"><strong>Bone-strengthening activities</strong>, like jumping rope or playing basketball</li></ul><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/moveyourway?_hash_=parents&_label_=Find+out+more+about+physical+activity+for+kids" id="anch_53">Find out more about physical activity for kids</a>.</p><h4>Get active as a family.</h4><p>To help the&nbsp;<span>whole family get more physical activity, you can:</span></p><ul><li data-list-item-id="ef3c368aab11eae418cf602c17b81fca4">Let your child choose family activities</li><li data-list-item-id="e10c7308132d26577e54c98675963e5ee">Walk the dog or bike to the library together</li><li data-list-item-id="e9c3580dcc9531793791d237cc16c6a62">Dance while dinner's in the oven</li><li data-list-item-id="e96b0ff33d3d5c327c11c0ad734eeccb3">Post a family activity calendar&nbsp;on your refrigerator</li><li data-list-item-id="e811f245a4c86f7d389c5867afeaf2274">Find a park to explore near your home</li><li data-list-item-id="e6eb55f28a407ce8df7e2d6945b47bddb">Build physical activity into running family errands — take the stairs instead of the elevator or park farther away from the entrance of the store</li></ul><p>Check out these resources for more ideas:</p><ul><li data-list-item-id="e70306670e1178b679ab6c21f9c6e6612"><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/moveyourway/get-kids-active?_label_=Get+more+ideas+on+how+to+increase+your+child%E2%80%99s+daily+activity">Get more ideas on how to increase your child’s daily activity</a>.</li><li data-list-item-id="e7154d0834045a8ae90caf4bbb9602ee3"><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nps.gov/findapark/index.htm?_label_=Use+this+locator+to+find+National+Park+sites+near+you">Use this locator to find National Park sites near you</a>.</li></ul>

Take Action: Get Enough Physical Activity

<p><span>Spending time in front of screens, like TVs, tablets, or smartphones, often means that your child isn’t moving around or getting physically active. You can help your child build healthy habits for using screens. For example, you can:</span></p><ul><li data-list-item-id="e834b86ec3e75efd5bcbf0476a8f145f6"><span>Set clear rules about when and for how long your child can do activities involving screen time</span></li><li data-list-item-id="e93b04d511296efd097f5c46723127b99"><span>Keep the TV out of your child’s room</span></li><li data-list-item-id="e035ab5624bb3b3425b5d8dba35f482f2"><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nhlbi.nih.gov/health/educational/wecan/downloads/screen-time-log.pdf?_label_=%3Cspan%3EUse+this+screen+time+log+%5BPDF+-+144%26nbsp%3BKB%5D%3C%2Fspan%3E"><span>Use this screen time log [PDF - 144&nbsp;KB]</span></a><span>&nbsp;to track how much time your family is spending in front of screens</span></li></ul><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthychildren.org/English/family-life/Media/Pages/Healthy-Digital-Media-Use-Habits-for-Babies-Toddlers-Preschoolers.aspx?_label_=Get+more+tips+to+build+healthy+habits+for+using+screens">Get more tips to build healthy habits for using screens</a>.</p>

Take Action: Limit Screen Time

<h4>Shop for, cook, and plan for healthy meals together.</h4><p><span>Buy and serve more vegetables, fruits, whole-grain foods, fat-free or low-fat dairy, and a variety of protein foods. Be sure to offer a variety of healthy foods from different food groups at each meal.</span></p><p><span>Here are some tips and ideas for healthy eating as a family:</span></p><ul><li data-list-item-id="eab95c5df0441f4041607068f59f70e4a">Let your child pick out healthy foods to try —&nbsp;and remember it can take young kids up to 8 or 10 times of trying a new food to accept it</li><li data-list-item-id="edc178fdd9bf66c12fa7524daca2e6b32"><span>Offer healthy beverages — like water or plain fat-free or low-fat milk (children under age 2 can drink whole milk) —&nbsp;instead of soda, flavored milks, or fruit drinks with added sugars</span></li><li data-list-item-id="e3f06b6c1f0e57bc4a4b5957a31096288"><span>Encourage your child to eat whole fruits and limit 100% fruit juice to small amounts (don’t give juice to kids younger than 12 months) — try keeping a bowl of fruit on the table for quick snacks</span></li><li data-list-item-id="e975b075c079e701235bce937a5273178"><span>Try preparing healthy foods in different ways — for example, try the same vegetable raw, roasted, or steamed with herbs and spices</span></li><li data-list-item-id="eedb53a35337c3d9f4b719e92752dda25"><span>At snack time, give your child carrot sticks and hummus or apple slices with peanut butter instead of chips or cookies</span></li><li data-list-item-id="e73dc3f57e73c5927d55e13bb5e03630f"><span>Start your child’s day off with a healthy breakfast —&nbsp;for example, offer whole-grain cereal or oatmeal with fat-free or low-fat milk and fruit instead of sugary cereal</span></li><li data-list-item-id="ed4d24147a67e8e7d982261d06e3bbd52"><span>Encourage your child to stop eating when they’re full instead of when the plate is clean</span></li></ul><p>Use these resources to:&nbsp;</p><ul><li data-list-item-id="e87df738ba07fa34a0103c6fdea0be1f2"><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/sites/default/files/2021-08/DGA-FactSheet-2021-03-26-compressed.pdf?_label_=%3Cspan%3ELearn+how+to+help+your+child+build+a+healthy+eating+routine+%5BPDF+-+1.+6+MB%5D%3C%2Fspan%3E"><span>Learn how to help your child build a healthy eating routine [PDF - 1. 6 MB]</span></a></li><li data-list-item-id="ed1e16b5883d10bcf20e3b7b64feaa448"><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/myplate-prod.azureedge.us/sites/default/files/2024-06/TipSheet-25-Grocery-Shopping.pdf?_label_=%3Cspan%3EMake+a+shopping+list+with+healthy+foods+%5BPDF+-+547%26nbsp%3BKB%5D%3C%2Fspan%3E"><span>Make a shopping list with healthy foods [PDF - 547&nbsp;KB]</span></a></li><li data-list-item-id="e46fa86d3c4aaf405342255e1f376527e"><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label?_label_=%3Cspan%3ERead+the+Nutrition+Facts+label+on+packages+to+help+you+make+healthy+choices%3C%2Fspan%3E"><span>Read the Nutrition Facts label on packages to help you make healthy choices</span></a></li><li data-list-item-id="eb30926186b535d5d81ffe6cd756758d3"><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.myplate.gov/eat-healthy/healthy-eating-budget/shop-smart?_label_=%3Cspan%3EGet+more+tips+for+smart+food+shopping%3C%2Fspan%3E"><span>Get more tips for smart food shopping</span></a></li><li data-list-item-id="ece9b59e80c83bade3ea46736c71bd5d4"><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-snacks-quick-tips-parents?_label_=%3Cspan%3EGet+more+ideas+for+healthy+snacks%3C%2Fspan%3E"><span>Get more ideas for healthy snacks</span></a></li><li data-list-item-id="eed60ac8bddca2074fb3c5f185e701aa9"><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/sites/default/files/2021-12/DGA_FactSheet_Beverages-508.pdf?_label_=%3Cspan%3E%3Cu%3ELearn+how+to+make+healthy+drink+choices+%5BPDF+-+1.2+MB%5D%3C%2Fu%3E%3C%2Fspan%3E"><span><u>Learn how to make healthy drink choices [PDF - 1.2 MB]</u></span></a></li></ul><h4>Set a good example by eating healthy.</h4><p><span>You can be a role model for your child by&nbsp;eating healthy yourself. Plus, a healthy diet can help protect you from heart disease, type 2 diabetes, and some types of cancer. </span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/myhealthfinder/topics/health-conditions/diabetes/eat-healthy?_label_=%3Cspan%3EGet+more+tips+for+eating+healthy%3C%2Fspan%3E"><span>Get more tips for eating healthy</span></a><span>.</span></p><h5><span><strong>Need help paying for food?</strong></span></h5><p><span>There are programs that can help you pay for healthy food for your family. Ask your child’s doctor about:</span></p><ul><li data-list-item-id="e3d40e61bc62cd12f98b4a0741c6f84fb"><span>WIC (Women, Infants, and Children),&nbsp;a government program that supports women who are pregnant and breastfeeding and kids age 5 and younger. You can also&nbsp;</span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/wic.fns.usda.gov/wps/pages/preScreenTool.xhtml?_label_=%3Cspan%3Euse+this+tool+to+see+if+you+qualify+for+WIC%3C%2Fspan%3E"><span>use this tool to see if you qualify for WIC</span></a><span>.</span></li><li data-list-item-id="ee34ade9b6e48b20a87e7a884f86ff77d"><span>SNAP (Supplemental Nutrition Assistance Program) —&nbsp;a government program that can help families with lower incomes buy food. </span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.fns.usda.gov/snap/recipient/eligibility?_label_=%3Cspan%3EFind+out+if+you+qualify+for+SNAP%3C%2Fspan%3E"><span>Find out if you qualify for SNAP</span></a><span>.</span></li></ul><h4>Sit at the table and eat together as a family.</h4><p><span>Enjoy the healthy meals you plan and cook together as a family. When families eat together, children eat more vegetables and fruits and fewer foods with added sugars.&nbsp;Let your child help get ready for dinner time by setting the table.</span></p>

Take Action: Serve Healthy Meals

<h4>Make sure your child gets enough sleep.</h4><p>Getting enough sleep, helps kids stay at a healthy weight. Make sure you know how much sleep your child needs :</p><ul><li data-list-item-id="ee26c5ebf663b6095d1daf6c0c43bafaa">Teens need 8 to 10 hours of sleep each night</li><li data-list-item-id="e5290fdb9d10f8fba4345706251bd18f9">School-aged children need 9 to 12&nbsp;hours of sleep each night</li><li data-list-item-id="e13439d3822196b4633bdeae4cf561950">Preschoolers need to sleep between 10&nbsp;and 13&nbsp;hours&nbsp;each day (including naps)</li><li data-list-item-id="e12ae68bddeffdf9a1c1483b7e7bced69">Toddlers need to sleep between 11 and 14 hours a day (including naps)</li><li data-list-item-id="ef21c80d906901ca5e446c9d14bbbaf56">Babies need between 12&nbsp;and 16&nbsp;hours of sleep each day (including naps)</li></ul><p>Set a bedtime schedule and remind your child when it’s time to get ready for bed. Creating a calming bedtime routine that includes activities like reading a book or taking a warm bath can help. Consider keeping electronic devices — like TVs, tablets, and smart phones — out of the bedroom and stopping screen time at least 1 hour before bedtime. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/healthychildren.org/English/healthy-living/sleep/Pages/Healthy-Sleep-Habits-How-Many-Hours-Does-Your-Child-Need.aspx?_label_=Get+more+tips+on+healthy+sleep+habits">Get more tips on healthy sleep habits</a>.</p>

Take Action: Promote Healthy Sleep Habits

Help Your Child Stay at a Healthy Weight

<p>Sometimes a family member or friend needs encouragement to make a healthy change. Try these tips to start a conversation about eating healthy.</p>

<h2>Say why eating healthy is important.</h2>

<p>You can say:</p>

<ul>
	<li>“Your health is important to me. I care about you and want you to live a healthy life.”</li>
	<li>“A healthy diet can help you stay&nbsp;active as you get older, giving you more time to spend with your loved ones and do the activities you enjoy.”</li>
</ul>

<h2>Talk about small steps.</h2>

<p>Try saying:</p>

<ul>
	<li>“Healthy eating isn’t all or nothing. You can eat healthy and still enjoy the foods you love. How do you feel about trying some small changes?”</li>
	<li>“Can I help you think of some healthy shifts that would be doable for you? What are some foods or ingredients you would be willing to swap out for healthier options?”</li>
</ul>

<p>Offer simple suggestions:</p>

<ul>
	<li>Be ready with some ideas, like drinking water instead of soda, eating whole-wheat bread instead of white bread, or using olive oil instead of butter.</li>
	<li>Keep it manageable <span><span>—&nbsp;</span></span>encourage your friend or family member to pick 1 or 2 ideas to start.</li>
</ul>

<h2>Take the lead. Do it together.</h2>

<p>Offer to make healthy changes with your loved one! You can say:</p>

<ul>
	<li>“There are simple things we can do, like having oatmeal or whole-grain cereal for breakfast instead of sweets.”</li>
	<li>“Let’s go grocery shopping together for healthy choices.”</li>
	<li>“Let’s try to cook and enjoy a healthy meal together at least twice a week.”</li>
	<li>“Let’s try eating at least 2 vegetables with dinner.”</li>
	<li>“Next time we go out to eat, let’s share a meal. Or we can each order our own, but only eat half&nbsp;<span><span>—</span></span> we can&nbsp;save the other half for lunch the next day.”</li>
</ul>

<h2>Offer to help.</h2>

<p>Make sure your loved one knows you’re ready to support them:</p>

<ul>
	<li>Let your friend or family member know you're on their side. Ask, “How can I help you eat healthy?”</li>
	<li>Acknowledge&nbsp;that changing habits is hard. Ask, “What's the hardest thing about eating healthy? What can I do to support you?”</li>
	<li>Celebrate successes. Say, “I’m so proud of you for making this change and sticking to it.”</li>
</ul>


Healthy Eating: Conversation Starters

<p>Talking to a family member or friend about losing weight can be hard. Use these tips to start the conversation.</p>

<h2>Start by saying, “I care about you.”</h2>

<ul>
	<li>“You're important to me, and I want you to be around for a long time.”</li>
	<li>“I want you to have more energy and not worry about your health. That’s why I want to help you reach a healthy weight.”</li>
	<li>“I’m here for you. Let’s make healthy changes together.”</li>
</ul>

<h2>Share what has worked for others.</h2>

<p>Here are some ideas for losing weight in a healthy way:</p>

<ul>
	<li>Set manageable goals — start by trying to lose about 1 to 2 pounds each week.</li>
	<li>Start a food diary to keep track of what and how much you eat and drink.</li>
	<li>Eat a healthy breakfast every day.</li>
	<li>Serve yourself smaller portions.</li>
	<li>Drink water instead of sugary drinks like soda or energy drinks.&nbsp;</li>
	<li>Do something active every day —&nbsp;take the stairs, go for a walk at lunch, or enjoy a family bike ride.</li>
	<li>Join a walking club or support group to keep you motivated.</li>
</ul>

<p>If you have&nbsp;friends, family members, or co-workers who have lost weight by eating healthy and getting active, ask them to share what worked for them.&nbsp;</p>

<h2>Do more than talk.</h2>

<p>Find ways to get active and eat healthy together. Here are some ideas:</p>

<ul>
	<li>Go food shopping together. Use the <a href="https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label">Nutrition Facts label</a> to find foods and drinks that are low in added sugars and saturated fats.</li>
	<li>If you go out to eat, split a meal or save half to take home.</li>
	<li>Go for a walk every day or take an exercise class together.</li>
	<li>Celebrate your loved one’s weight loss — but avoid using food as a reward.</li>
</ul>


Losing Weight: Conversation Starters

<p>Many Americans don't get enough calcium. Your body needs calcium to build strong bones and help prevent osteoporosis (bone loss).</p>

<p>One good way to get enough calcium is to eat more dairy or fortified soy versions of dairy products. You can also get calcium through foods fortified with calcium and through vegetables like spinach or broccoli. Also look for foods that are high in vitamin D, which helps your body absorb (take in) calcium.&nbsp;</p>

<p>Take the list below with you the next time you go food shopping.</p>

<h2>Dairy</h2>

<p>Look for fat-free or low-fat dairy products or fortified soy versions of dairy products. Try:</p>

<ul>
	<li>Fat-free (skim) or low-fat (1%) milk</li>
	<li>Fat-free or low-fat yogurt (choose options with no added sugars)</li>
	<li>Low-fat cheese (3 grams of fat or less per serving)</li>
	<li>Fortified soy beverages (soy milk) or soy yogurt</li>
</ul>

<p>If you’re lactose intolerant (have trouble digesting milk), try low-lactose or lactose-free dairy products.</p>

<h2>Vegetables</h2>

<p>You can also get calcium from vegetables like:</p>

<ul>
	<li>Soybeans (edamame)</li>
	<li>Collard greens</li>
	<li>Spinach</li>
	<li>Turnip greens</li>
	<li>Bok choy</li>
	<li>Kale</li>
	<li>Broccoli</li>
</ul>

<p>If you buy canned vegetables, check the Nutrition Facts label and choose the option with the least sodium.</p>

<p>If you buy frozen vegetables, choose veggies without butter or cream sauces.</p>

<h2>Foods with Added Calcium</h2>

<p><a href="https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label">Check the Nutrition Facts label</a> to look for foods that have 20% or more Daily Value (DV) of calcium added, like:</p>

<ul>
	<li>Breakfast cereal</li>
	<li>Tofu</li>
	<li>100% orange juice</li>
	<li>Plant-based milk alternatives — like soy, almond, or oat milks</li>
</ul>

<h2>Foods with Vitamin D</h2>

<p>Also be sure to look for foods with Vitamin D. Vitamin D helps your body absorb (take in) calcium. You can get vitamin D from:</p>

<ul>
	<li>Many types of fish — like salmon, tuna, and trout</li>
	<li>Milk, soy milk, or other plant-based milks with added vitamin D</li>
	<li>Some breakfast cereals, yogurts, and juices with added vitamin D</li>
</ul>

<p>Check the Nutrition Facts label to see how much vitamin D is in a food. Look for foods with 20% DV or more of vitamin D.</p>

<p>Find more foods that are high in calcium and vitamin D:</p>

<ul>
	<li><a href="https://www.dietaryguidelines.gov/food-sources-calcium">Food Sources of Calcium</a></li>
	<li><a href="https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources">Food Sources of Vitamin D</a></li>
</ul>


Calcium: Shopping List

<p>There are plenty of healthy snack options that give your children important nutrients and help satisfy hunger between meals.</p>

<h2>Try these healthy snack ideas.&nbsp;</h2>

<p>Keep fresh fruit in a place that’s easy to reach in the refrigerator or on the kitchen table — this will make it easier for kids to grab a healthy choice.</p>

<p>Combine fruits and veggies with dairy or proteins:</p>

<ul>
	<li>Make “ants on a log” (celery with peanut butter and raisins)</li>
	<li>Add fruit to fat-free or low-fat yogurt — use fresh fruit, or look for canned, dried, or frozen fruit with no added sugars</li>
	<li>Blend fruit and yogurt with a small amount of 100% fruit juice to make a tasty smoothie, or try soy yogurt with added calcium, vitamin A, and vitamin D for a non-dairy option</li>
	<li>Dip vegetable “matchsticks” (thin sticks made from fresh carrots, zucchini, or bell peppers) in hummus (a dip made from chickpeas)</li>
	<li>Top apple slices with nut butter&nbsp;</li>
</ul>

<p>Combine whole grains with dairy or proteins:</p>

<ul>
	<li>Top whole-grain crackers with low-fat cheese</li>
	<li>Top whole-wheat bread or rice cakes with nut butter</li>
	<li>Melt low-fat cheese in a whole-wheat tortilla to make quesadillas — try adding black beans for an extra boost of nutrition</li>
	<li>Mix air-popped popcorn with dried fruit and unsalted nuts for homemade trail mix, and serve with a glass of fat-free (skim) or low-fat (1%) milk</li>
	<li>Make a mini pizza — top half of a whole-wheat English muffin with spaghetti sauce, chopped vegetables, and low-fat shredded cheese and heat it up in the microwave or oven</li>
</ul>

<h2>Snack healthy on the go.</h2>

<p>When you’re on the go, use small reusable containers or baggies to pack healthy snacks like:</p>

<ul>
	<li>Unsalted nuts and unsweetened dried fruits</li>
	<li>Fresh vegetables or fresh fruit</li>
	<li>Low-fat string cheese sticks</li>
</ul>

<p>When selecting pre-packaged snacks, <a href="https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label">check the Nutrition Facts label</a> and choose options that have no or little added sugars and are low in sodium and saturated fat.&nbsp;</p>

<h2>Help Your Child Build a Healthy Eating Routine.</h2>

<ul>
	<li>Eat snacks at the table or in the kitchen, not in front of the TV or computer</li>
	<li>Serve snacks like pretzels or popcorn in a bowl rather than directly out of the bag or box</li>
	<li>Serve water or fat-free or low-fat milk instead of soda or fruit-flavored drinks</li>
	<li>Most of the time, serve whole fruit instead of juice — when you do serve juice, make sure it’s 100% fruit juice, and give kids no more than half a cup per day</li>
</ul>


Healthy Snacks: Quick Tips for Parents

<p>Losing weight can be challenging. Talk to your doctor or nurse about how to lose weight in a way that’s right for you.</p>

<h2>What do I ask the doctor?</h2>

<p>When you visit the doctor, it helps to have questions ready ahead of time. You can also ask a family member or friend to go with you to take notes.</p>

<p>Consider taking this list of questions to your next appointment.</p>

<ul>
	<li>How does my weight affect my health?</li>
	<li>Do I have a health problem that’s affecting my weight?</li>
	<li>How can losing weight improve my health?</li>
	<li>What’s a healthy weight for me?</li>
	<li>How much weight should I aim&nbsp;to lose?</li>
	<li>How long will it take me to lose weight?</li>
</ul>

<p>You may also want to ask about healthy ways to lose weight. For example:</p>

<ul>
	<li>What are healthy ways to lose weight and avoid gaining it back?</li>
	<li>How can I change my eating habits?</li>
	<li>What kinds of physical activity are best for me to meet my weight goals?</li>
	<li>Are there any kinds of physical activity I need to avoid because of my health conditions?</li>
	<li>Could a weight loss program help me?</li>
	<li>What type of weight loss program would you recommend for me?</li>
</ul>

<p>You can also add your own questions after learning how to <a href="/myhealthfinder/health-conditions/diabetes/watch-your-weight">aim for a healthy weight</a>.</p>


Losing Weight: Questions for the Doctor

<p>Anxiety — an overwhelming feeling of fear, dread, and worry — can make it hard for people to do everyday activities. Letting a friend or loved one with anxiety know that you support them can really help. Use these tips to start a conversation.</p><h2>Show you care.</h2><p>You can say:</p><ul><li>“How are you feeling? I’m here to listen and support you.”</li><li>“I’m worried that you’ve been feeling anxious lately. Let me know if you want to talk.”</li><li>“I care about you and want you to feel better. Do you want to grab lunch and talk about it?”</li></ul><h2>Remind them things can get better.</h2><p>You can say:</p><ul><li>&nbsp;“Lots of people deal with anxiety — it’s nothing to be ashamed of. And it can get better with treatment.”</li><li>“There are therapies and medicines for anxiety. Getting treatment is the best thing you can do.”</li><li>“I know asking for help can be hard, but getting treatment can help you get back to your normal activities.”</li></ul><h2>Offer to help.</h2><p>You can say:</p><ul><li>&nbsp;“I want you to get better. Can I help you make an appointment with your doctor?”</li><li>“How can I best support you?”</li><li>“You can call or text me anytime if you need support — or if you just want to talk.”</li><li>“Moving your body can help you manage your stress and feel better. Do you want to meet for a walk on Saturday?”</li><li>“You might feel better if you talk to people who are going through the same things as you. Can I help you find a support group?”</li></ul><h2>Ask life-saving questions.</h2><p>Many people who have anxiety also have depression. Check in on your friend or loved one with anxiety. For example, you might ask: “Do you feel safe?” or “Have you felt hopeless or thought about hurting yourself recently? I’m here for you. Let’s call or text the Suicide &amp; Crisis Lifeline at 988.”<br><br>&nbsp;</p>

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