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Do you have a question about nutrition or physical activity? This is the place to ask it! You can use this section to find the answers to common questions about nutrition, physical activity and food budgeting AND to get YOUR questions answered on these topics.

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Nutrition & Diet Questions Food Budgeting Questions Physical Activity Questions

Nutrition & Diet Answers

Q: Which is best...fresh, frozen or canned fruits and vegetables?
A: Fresh fruits and vegetables are tasty and a great choice. Canned, dried, and frozen fruits and vegetables are also good choices. Look for fruit without added sugar or syrups and vegetables without added salt, butter, or cream sauces. Frozen fruits and vegetables are often frozen soon after they are picked and that helps keep them packed full of nutrition.

Q: What is a healthy snack that my kids can eat but not gain a lot of weight?  
A: First of all, congratulations for recognizing the importance of finding healthy snacks for your child/ren to eat. Even though getting your kids to eat healthy foods may sometimes seem like a challenge, the food habits that your kids will develop will make a big difference in their health and weight now and in the future. There are many healthy snacks that your child/ren can eat. Depending on how old your child is, if you invite them to help you create the snacks, they may be more likely to want to eat it. For a list of age-related food activities that you can do with your child/ren, visit our Cooking with Kids section. . You and your child/ren may also really enjoy these websites: Spatulatta and Good Nutrition: A Family Affair. If you would like to find fun and healthy recipes for you and your child, check out our Kids Zone.

Q: What kind of healthy foods can I prepare in 30-45 minutes or less?
A: There are many healthy foods that you can prepare in 45 minutes or less. Visit Recipe and Meal Ideas: Quick Meals or Recipe Finder for a list of recipes that will meet your needs. Also, remember to select foods that will meet all of your nutritional needs. You can find a lot of creative recipes by visiting Fruit and Vegetable Recipes . If you are REALLY in a rush, try using frozen or canned fruits or vegetables as part of a healthy meal. Be sure to buy fruits in their own juice or light syrup, and wash canned vegetables before using to lower the amount of sodium.

Q: How can I stop gaining the weight back after I have lost it?
A: First of all, if you have lost the weight that you desired then congratulations! Maintaining your weight after you have reached your goal can be hard, however it can be done! Here are a few tips that may help:

  1. To maintain your weight, you have to have a proper balance between the calories that you take in and the calories that you use. Basically, gaining weight happens when the total calories that we either eat or drink for the day is more than the calories that we burned (through physical activity or during normal activities). People usually lose weight when the opposite happens, they eat and drink less calories than they burned.
  2. Eat foods that are high in fiber. Eating food that is high in fiber will help you feel full. Foods such as whole grain cereals, legumes (lentils and beans), vegetables, and fruits are good sources of fiber that may help you feel full with fewer calories. To find out how many fruits and vegetables you need to eat each day, visit How Many Fruits and Vegetables Do You Need?. To learn more about fiber, go to Getting More Fiber or Fiber Facts.
  3. Take the time to enjoy your food! We live in such a fast paced world that we are always busy and hardly take the time to enjoy what we are eating. Studies show that eating only when you are hungry and enjoying the taste, texture, and smell of your meal as you eat it can help you feel full. This is because it takes approximately 15 minutes for your stomach to signal your brain that you are full.
  4. Keep track of your diet and physical activity. Keeping a food and activity log is a great way to make sure that you are aware of your habits and can help you to stay healthy. You can find a free activity and food log on the Eatsmart site. Try them out - they could be part of your pathway to success.

Q: Can you give me advice on eating a diet that is high in protein and low in fat?
A: First, let's talk about protein. Many people are turning to high protein and low fat diets as a new way of eating. Some people even have a hope that they will be able to lose weight. According to the American Heart Association, the average American already eats (or drinks) too much protein. Even though, it is true that a high protein, low carbohydrate can initially help you to lose weight, there are other things to consider. If you eat more protein than your body needs you may put yourself at risk for other health problems. In fact, people who can not properly use all of the protein in their body may be at higher risk of kidney and liver disorders, and even osteoporosis. High-protein diets do not give you all of the vitamins, minerals and fiber that you need for the day.

Now let's talk about fats. Similar to the protein issue, even though you need some fat in your diet, too much fat is not good for your health either. Some types of fat may contribute to high cholesterol levels, the development of certain cancers, heart disease, as well as weight gain. With that in mind, try to limit the amount of fat in your diet. It is recommended that adults eat no more than 65 grams of total fat per day, with 20 or less of those grams from saturated fat. To find out more about fat in your diet, go to The Truth Behind Fats.

Q: What do I look for when buying protein bars?
A: Protein bars are attractive to individuals because it is an easy "grab and go" snack and it promises to give us the extra energy we need to get through the day. However, before you pick up your next protein bar however here are some important things to consider:

Protein is necessary for your body's health. Protein is a part of every cell in the body, even your hair and nails are mostly made of protein. It is also used to build and repair tissues and is an important building block of bones, muscles, cartilage, skin, and blood.

Energy from protein can be found in different forms such as fish, chicken (take off the skin to lower the fat), beans (a great source of fiber), eggs, nuts and whole grains. Forms of soy protein are also recommended, including tofu, soy nuts or soy-protein bars .

Even though your body needs protein, it doesn't need large portions of it because the body doesn't store protein. Find out how much your body needs! Research has shown that over time too much protein in your diet can cause harm to the strength of your bones over time. Here are the recommendations from the U.S. Department of Health and Human Services:

•  Teenage boys and active men can get all the protein they need from three daily servings for a total of seven ounces.

•  For children age 2 to 6, most women, and some older people, two daily servings are recommended for a total of five ounces.

•  For older children, teen girls, active women, and most men, two daily servings for a total of six ounces.

To find out what a true portion size should look like, go to Weight Management and Portion Control.

Lastly, remember to read your food labels! Some food products promise that they offer great forms of protein but if you check the labels, you may find that they contain more sugar or other unhealthy ingredients. To find out more about food labels, go to Reading Food Labels.

Q: Are there other negative effects of consuming sugar besides empty calories?
A: A diet with too much sugar can lead to tooth decay. Not to mention, the empty calories from the sugar can pack on extra pounds and lead to weight gain. If you do decide to eat sweets, eat them as part of a meal instead of by themselves. Also, do not use the sugary foods as a replacement for other more nutritious foods. High sugar foods won't fill you up and keep you wanting more to eat. Instead, try eating foods that are high in fiber that will leave you feeling full. Also, try curing your sugar craving with a healthy food, such as fruit (apple) which contains natural (and healthier) sugars.

Q: Are there changes that need to be made to recipes when using skim or 1% milk?
A: No, you would use the same amount of skim or 1% milk. However, if you want to keep the creamy consistency, try using non-fat dry milk (also known as dry skim milk powder). It will give the dish more substance. If you still are unhappy with the consistency, add more powder or try using a combination of milk and low-fat yogurt. Milk is a great source of calcium and just one cup provides you with 300 mg of calcium, about 25% of the amount children and teenagers (ages 9 and up) need each day. It is better to use low fat or fat free milk instead of whole milk because it provides you with the same amount of calcium without the fat. Whole milk has 8 grams of fat, low fat milk has 2.5 grams of fat and skim milk has 0 grams of fat.

Q: Are there any foods that help build and strengthen the immunity system?
A: There are many foods that can help keep your immune system healthy. Brightly colored fruits and vegetables contain powerful antioxidants which protect the immune system. Yellow, orange and red fruits and vegetables contain nutrients such as vitamin C and Beta carotene.

  • Vitamin C (found in citrus fruits like oranges and grapefruit and vegetables such as broccoli, red and green peppers), helps prevent and speed up the recovery time from a cold.
  • Beta carotene, found in vegetables such as carrots, spinach and sweet potatoes and fruits such as mango, papaya and apricots, has been found to improve the immune system's function.
  • Vitamin A, also made from beta carotene, has its own and different immune boosting qualities and is important for immune defense.
  • Vitamin E is another immune-boosting nutrient. Good sources of vitamin E include plant oils, almonds, hazelnuts, peanut butter, soybeans, wheat germ, dark green leafy vegetables and olives.

Vitamins can be lost from foods during preparation, cooking, or storage. To prevent the loss of these vitamins: 1) use raw fruits and vegetables whenever possible; 2) keep vegetables (except sweet potatoes and winter squash) and fruits covered and refrigerated during storage; 3) steam vegetables and braise, bake, or broil meats instead of frying. Some vitamins are lost in the fat during frying. Fruits and vegetables also contain phytochemicals; natural substances in the plant which may help prevent chronic diseases including cancer and heart disease. In fact, it is these chemicals which give the plants vibrant colors and flavors. Your immune system also needs calories and protein when you are sick. Some healthy protein sources that also contain fiber and healthy oils, include grains, legumes, beans and nuts.

Q: I was told that if you freeze regular milk that it will lose its nutritional value. Is this true or not?
A: Frozen milk has the same nutrients as milk that has never been frozen. People often wonder about the difference between frozen milk and regular milk because of the way it may look or taste after its frozen. However, as long as you don't let your milk stay in the freezer for more than 3-4 months past its expiration date you can use it. When you freeze regular milk make sure to put it in a plastic container or special freezer-proof glass jars. Leave some extra space at the top since milk expands during freezing. Skim and 2% milk will freeze better than whole milk and will always be great for cooking and baking. One fact that is very important is that when you decide to thaw your frozen milk, make sure to do so in the refrigerator.

Q: What types of foods should a person eat to get the feeling of being full and not need to snack later in the evening?
A: There are several types of foods that seem to increase a feeling of fullness. Foods that are high in fiber, such as fresh fruits and vegetables, add bulk to the diet. They will not only help you to feel full but also provide a rich source of important vitamins and minerals that are necessary in all healthy diets.

Contrary to what many people believe, high fat meals may not contribute to a feeling of fullness. Rather, s tudies have shown that protein-rich foods may be the most filling. Eating lean meats and low-fat dairy products may help you to eat fewer snacks, take in fewer calories and stay fuller longer.

What about cutting carbohydrates? Experts say it is a good idea to go ahead and cut refined carbohydrates, such as sugary soft drinks and possibly processed pasta and white bread. However, don't lower the amount of fruits, vegetables and whole grains (such as brown rice and whole wheat bread) in your diet. There is also some evidence to suggest that eating a high-fiber, carbohydrate-rich breakfast may assist weight control efforts by keeping you full. So look for cereals, hot or cold, that are made with whole grains, such as corn or wheat or oats, rather than lots of sugars so you can start you day on a healthy note!

Q: How can you keep reminding yourself to eat healthy, remember to exercise, drink healthy?
A: There are many ways to support and encourage your efforts to eat healthy and exercise regularly. In terms of eating a good balance of nutritious foods and beverages, you won't need to remind yourself if these are the only foods and drinks you stock in your house! Alternatively, place the healthiest foods in the front of your refrigerator or cabinets so you see them regularly. If you often eat meals outside of home, pack lunch a few times each week or eat at places that allow you to eat healthier- places where there is a salad bar or where you don't have to order fried foods but have other food choices. If you keep a case of bottled water in your house, it will be easier for you to get in the habit of drinking water, rather than soda, throughout the day. You can refill the water bottles so you always have a plentiful supply on hand without it costing you a lot of money.

A good pair of sneakers and comfortable clothes to exercise in is important to the success of your fitness program. Having your exercise clothes clean and folded in a part of the house where you often spend time will serve as a visual reminder to work out. You may also want to make a daily or weekly calendar on which you write in the times when you plan to exercise. Put this calendar where you can see it throughout the day. Arranging to exercise with a friend will help you stick to your plans as someone else will be counting on you to be good on your word! Also, it is a great way to turn what seems like a "chore" into a social activity that you actually look forward to.

Here are a few more ideas:

  • Place pictures of yourself, when you looked trim and fit (or pictures of someone whose healthiness you admire), on your bathroom mirror, refrigerator and other visible locations in your home.
  • Write motivational notes or reminders to yourself to eat healthy and exercise regularly and tape them around the house.
  • Get into the habit of doing some meditation before going to bed. Try some deep breathing to help you relax. Once your eyes are closed try to visualize yourself eating and drinking healthy foods and beverages and exercising with a smile on your face. A feeling of satisfaction and well-being should surround you.

Once you get started you probably will come up with your own creative ways to remind yourself to eat and drink well and get in shape. Best of luck!

Q: Why is it that I am trying to lose weight, but I can not stop eating? I will eat something and then 30 min later eat something else forgetting that I just ate.
A: There could be a couple of things going on here. The first thing you may want to do is decide if now is a good time for you to try to lose weight. Sometimes we tell ourselves we want to do something but if we really took the time to think about the pros and cons we might realize we want to lose weight, but we don't want to do the necessary activities required to do so. And that's okay--you can look at what may be keeping you from losing weight and try to fix those barriers, before you actually try to lose weight. It might also be helpful to consider if you have the information you need to lose the weight. If not, spend some time learning about how to make healthy changes in your diet.

The problem may simply be forgetfulness as you suggest, and if that's the case, there are several strategies you can use that may help you remember that you've eaten recently. You can keep a food journal and remind yourself to look at it before you eat anything to see when you last ate and what you had. You can also keep track of how you're feeling (hungry, bored, anxious, etc.) when you go to eat. You may be eating for reasons other than actual hunger. If you truly are feeling hungry again so soon after eating, there could be a medical reason, for example, the mechanism in your body that lets you know when you are feeling full may not be working right. If this is the case, you should see a doctor about it and keeping a food journal would be really helpful.

Also, keep in mind that making physical activity part of your weight loss plan can help you to burn those food calories. Changing your eating or physical activity habits is a challenge for most people to do, so hang in there and good luck!

Q: Is it true that cheese adds unwanted pounds to your waist line? I am asking because I was eating a cheese pizza that I made nightly and instead of using regular dough I used tortillas. I was snacking also, and noticed that my waistline seemed to expand.
A: Any increase in how many calories you eat can increase your weight. Cheese is an excellent source of calcium and protein, but it is very high in calories and saturated fat. Eating any foods high in saturated fat on a regular basis will be likely to add extra pounds of fat. But, cheese is not bad for you. The key to a healthy diet is to eat a variety of foods in moderation.

Q: I would like to know how I can pick up some weight. I am 25 and still 115 pounds. Also, I am a smoker.
A: There are a number of things you can do to gain weight without giving up a healthy diet. First, you will want to eat more throughout the day. Carry some healthy snacks with you such as nuts (including peanuts, cashews, and almonds), dried fruits (including raisins, apricots, apples), and granola bars. These snack foods are both nutritious and high in calories. Also, have an extra sandwich each day, with lean meats, cheeses or peanut butter- on whole grain bread, of course! Avocado makes a good, calorie-rich addition to a sandwich, or salad. For a real tasty extra few calories have a yogurt, ice-cream or milk shake with one of your meals. Last, but not least, you also might want to consider stopping smoking as many people do gain weight once they stop.

Q: Is drinking one cup of coffee a day bad for you?
A: According to the American Dietetic Association, drinking moderate amounts of coffee (1-3 cups per day) will not cause physical harm in most adults. However, how much is too much depends on your weight, how often you drink coffee, and other physical factors. Talk to your doctor about how much caffeine and coffee you are taking in, especially if you have any medical conditions. Be aware that coffee can make you go to the bathroom more often and may bother your stomach.

Q: I would like to know some healthy alternatives for cakes, cookies, candy.  I'm trying to minimize the sugar from my diet.
A: There are lots of fun, nutritious and tasty snacks and desserts that are a smart alternative to cakes, cookies and candy. Make a fresh fruit salad with slices of apples, oranges, grapefruit and other fruits in season. You can toss in a handful of raisins for color and a boost of potassium, iron and other important minerals. Or, cut up raw vegetables like carrots, celery, broccoli and cucumbers and have them with your favorite low-fat yogurt or cream cheese dip. Remember, a food has to have less than 3 grams of fat per serving to be able to call itself "low fat." Making each vegetable a different shape will get your kids to try them too!

Rice cakes, available at most supermarkets, are cracker-like and lots of fun to eat. For added protein you can spread on some peanut butter (try a natural peanut butter that does not have sugar added!). A handful of roasted nuts and seeds make a wonderful snack that is portable and crunchy. For example, a combination of sunflower seeds, peanuts, walnuts and almonds will fill you up and may help reduce your risk of heart disease. This is because nuts contain the kind of fat that might be beneficial to your health, plus dietary fiber, vitamin E and other nutrients thought to be heart healthy.

Make sure you read the nutrition labels on foods when you shop. Pay attention to the list of ingredients and nutrition facts. Also, buy foods that are both seasonal and on sale to get the most out of your food dollars.

Q: How can I prepare healthy meals in 30 minutes or less?
A: One of the many wonderful things about summer is that there's lots of fresh foods available which you can throw together quickly for healthy, appetizing, and delicious meals! Fresh fruit salads or chef's salads with in-season veggies are great in the summer time. It doesn't take any time at all to cut up fresh fruit, and if you'd like, dress it up with yogurt, nuts, seeds or cool whip. Fruit and cool whip is a great summer dessert for the kids. Potato, macaroni or egg salad doesn't take any time at all, especially if you microwave the potatoes ahead of time. You can also make a tasty chicken salad in a half an hour if the chicken has been cooked ahead of time. On a day when you aren't rushed, cook the chicken and then cut it up and freeze it--later in the week thaw it, mix in the other ingredients and enjoy! Corn on the cob is an excellent summer time food that can be microwaved and it tastes really good! Fresh tomatoes or pineapple with cottage cheese takes no time at all--add that with hamburgers or chicken cooked on the grill and dinner is served!

Q: What is a healthy menu?
A: All foods can be part of a healthy diet when you eat a variety of foods and don't overdo it on the amount you eat of a single food. The USDA recommends eating a diet rich in whole grains, a variety of fruits and vegetables, dairy products, as well as protein from sources such as meat and/or beans. Limit your fats (such as oils, sweets) as much as possible. Not sure how much to eat from each food group? Check out this helpful tool!* You can use this worksheet or one of the other food logs on our website to keep track of what you are eating. Try pairing your healthy menu with at least 30 minutes of physical activity a day, and you will be in great shape!

*USDA tool and food log based on an 1800 calorie diet.

Q: What are some foods that are good for kids?
A: Everything can be part of a healthy diet if there is variety and moderation. Try and make healthy foods available in your home so that kids have nutritious options from which to choose. Try serving fruits and vegetables at meals and as snacks (5 servings a day are recommended). Whole grain bread and cereal products will also help to make sure your kids get the fiber they need to stay healthy. Kids also need protein, which they can get from meats, eggs and nuts, as well as calcium, which they can get from dairy products such as milk or yogurt. Try and keep foods high in fat and sugar to a minimum.

Unfortunately, many kids most often want to eat foods that are not healthy for them. If that is the case, try getting them involved in preparing their meals. Kids love to help their parents in the kitchen, and they are more likely to eat foods that they help prepare. Try to allow for your child's taste, as long as the food choices are reasonable. Take a look at some healthy snack and meal ideas for kids. Getting kids involved in the kitchen will help them to learn new skills and is a great way for the whole family to have fun together! Check out our cooking with kids section to learn more.

Q: I am 37 years old and weigh 235 pounds. How long will it take to lose 110 pounds?
A: The amount of time it takes a person to lose weight is different for everyone. Losing and managing weight successfully is a long-term project. The first step to weight loss is setting a realistic goal for your self. Your eating plan should allow you to lose about ½ - 2 pounds per week. Losing weight too quickly is bad for your health and you are likely to gain it back. Try to focus on what your long-term weight loss goals are and start with small changes. Some of these small changes might include:

  • Eating healthier foods and exercising almost every day
  • Eating three regular (or 6 small) meals spaced throughout the day
  • Eating smaller food portions
  • Not eating because you feel lonely, stressed, or bored
  • Eating healthy snacks like fruit or low-fat yogurt if you get hungry between meals
  • Only eating at the table (not in front of the TV or in the car)

Be physically active and remember that exercise does not have to be difficult to be positive. Try tracking your diet or activity level to see your progress over time. Remember to always talk with your doctor before starting a diet or exercise plan.

Q: What is the youngest age you could have a child help you in the kitchen? My child is 19 months old, is she old enough to help?
A: The age at which a child is ready to help in the kitchen is different for every child. Use your judgment and give your child tasks that you feel they will be able to do with success and safely. Children have short attention spans, no matter what their age. Give them quick and simple jobs with one instruction at a time. The younger the child, the more supervision they will need. Make sure to set some ground rules such as washing hands and waiting to sample the food until it is finished (to prevent illness). Below are some kitchen activities for children. Go to our cooking with kids section for more ideas on how to get them involved and other tips.

2-years old - Scrubbing vegetables and fruits, wiping tables, dipping vegetables and fruits, tearing lettuce and green salad, or snapping fresh beans.
3-years old - Pouring liquids into a batter, mixing muffin batter, shaking a milk drink, or spreading peanut butter on bread.
4-5 year-olds - Mashing soft fruits and vegetables, measuring dry and liquid ingredients, or beating eggs.

Q: A low-fat cheese suggestion?
A: When buying cheese, you will find many options at the grocery store, some of which are low in fat. Check the nutrition label and try to pick cheeses that are low in total fat and saturated fat. A food has to have less than 3 grams of fat per serving to be able to call itself "low fat." Here are some low-fat cheeses you can try: part-skim mozzarella, low-fat cheddar, fat-free American cheese, or low-fat (1%) cottage cheese. Try using Neufchatel or "light" or fat free cream cheese on bagels, or eating string cheese for a low-fat, high calcium snack. You can also try using skim ricotta cheese in your pasta dishes. Be careful, because some non-fat foods have added sugar. Click here to find some other ideas on low fat alternatives to the foods you often eat.

Q: I am interested in knowing if it is better for you to drink bottled water versus Gatorade or other sport drinks.
A: Water is the best drink for you since it has no calories (it won't make you gain weight) and because your body needs water to work properly. Your body is made up of between 55 and 75 percent water. This water always needs to be replaced because you body loses water all day long. Drinking water helps with digestion and keeps your body in overall health. Nutritionists recommend you drink at least 8 glasses (64 oz.) of water a day. Water is also especially good during the summer when it is hot out and you feel tired and thirsty. It can give you a jump start!  

Gatorade and other sport drinks are good compared to regular soda because they usually contain less calories. Drinking regular soda is not good for you because it has sugar and calories in it and it is not nutritious. In other words, regular soda is like drinking empty calories. When you take in more calories than you burn off through physical activity it could lead to weight gain. Sports drinks are useful when you have done hard physical activity since they have carbohydrates and electrolytes which refuel your body at a faster rate than water can. Overall though, water is the best drink to have because it is the most natural drink and has no calories or added sugars.

Q: When dieting, is it better to eat Total Brand Cereal with 1% milk or Special K Brand.  Aside from eggs and bacon, I'd like to be able to have cereal yet still stick to my low carb/high protein diet.  I am hypoglycemic.
A: Cereals can be an excellent source of whole grains and other essential nutrients. Read the nutrition label on the side of the box to find one that is high in fiber and low in sugar. Adults should have around 25 grams of fiber everyday, so try to find one with 5 or more grams per serving. The cereal may also be labeled "a good source of fiber" or "high in fiber." Total has more fiber than Special K, but other cereals have even more, like oatmeal and bran cereals. Adding fresh fruit to your cereal will boost the amount of fiber as well as the vitamins in your breakfast. Food products high in fiber can help to reduce your risk of cancer, lower your cholesterol and prevent constipation. Fiber-rich foods will also make you feel full longer and prevent hypoglycemia (low blood sugar).

To find out more about nutrition and low blood sugar, talk to a doctor or nutritionist to make sure that the low carb diet is right for you. For information on reading food labels, go to Reading Food Labels.

We recommend talking to your doctor and/or a dietician to help find the diet that is right for you. To help you get started, here are some links to information on hypoglycemia.
Hypoglycemia
Hypoglycemia-All About Diabetes

Q. I am interested in learning more about food portion control. What resources are good ones for this topic?
A: Check out the internet links below to get information on food portion control topics such as how to read food labels and food portions:
1. Weight Management
2. How Much are you Eating?
3. Weight Loss for Life            
4. For information on reading food labels, go to Reading Food Labels.
5. To keep track of what you are eating, try using our food journal.

Q. In the past year and a half I have lost about 125lbs. What are the odds of gaining that weight back?  
A: The key to keeping the weight off is to make changes in your eating and physical activity habits that you can keep up for the rest of your life. If you can make changes that you accept as part of your daily habits, you will be much more likely to keep the weight off. We recommend getting 30-60 minutes of physical activity a day. Also, create and follow a healthy eating plan. Your healthy eating plan should include a variety of foods that give you enough calories and nutrients for good health. Try using our activity and food log to help you stick to your plan. Congratulations and keep up the good work!

Q:  I've been overweight all my life and so has my family.  Does this mean that I have to stay overweight?
A:  If Mom and Dad are both overweight, it may be that they (and you) are naturally that way.  But it's much more likely that they are overweight because they love good food and the living room couch.  Think of it like this:  One hundred years ago, almost nobody was too big.  Human beings haven't changed much since then, so the increase in big people has more to do with changes in diet and exercise.  For you, this is good news. It means you can change your lifestyle and do not have to stay overweight. For help, talk to your doctor about setting up a program to lose weight and set a new trend for your family!

Q:  What is the difference between overweight and obesity?
A: Well, there's just no nice way to say this. Overweight is being a little fat and obesity is being a lot fat.  If you are overweight, more than one quarter of your body is made up of fat. If you are obese, more than one-third of your body is made up of fat. The real difference is that overweight people have a higher risk for health problems. This could be high blood pressure, diabetes and heart attacks.  But obese people have a HUGE risk for these problems and more.  In other words, our chances of illness get bigger as we get bigger.   Luckily, it also works the other way.  Losing even a little fat is a good thing.

Q:  How much protein do I need?
A:  I'm starting to think I must look like Fred Flintstone.  Why do so many restaurants insist on serving us half a brontosaurus?  The short answer to your question is most of us need less than we're eating.  Now here is the long answer:  Most women in their twenties need around 50 grams of protein per day. She will need a little more if she is pregnant or breast feeding.  Larger people (like men) need a little more and smaller people (like kids) need a little less.  You will be in the ball park if you eat 2-3 protein servings a day, each serving the size of a deck of cards.  Good sources of protein are eggs, meat, milk, fish, poultry and beans.

Q:  I have problems controlling my appetite.  Help!!
A:  1.  Smaller amounts of food served on smaller plates.  Really.  We tend to "clean our plate" but you probably don't need that much food.
2.  Breakfast, breakfast, and breakfast.  Not at a fast food restaurant!
3.  Eat more often during the day.  Nutritionists always say, "Never hungry, never full!"  Ever shop at the grocery store on an empty stomach?  See what we mean?
4.  Remove temptation.  If those tasty chips are not in the cupboard, we will not be tempted.
5.  Exercise regularly!  Moderate exercise helps us control our appetite.
6.  STOP!  Before taking more food, breathe and ask the kids about their day.  It takes your body a few minutes to feel full.
7.  Drink more water, about 8 glasses a day.

Q.  How many fruits and vegetables should I eat per day?
A:  For almost all of us, more than we are eating now!  Health experts recommend 5 servings per day of fruits and vegetables.  Fruits and vegetables make easy, healthy snacks and desserts.  Try to buy a variety of colors like deep reds, greens, oranges and yellows.  And remember that, like most foods, fresh is usually healthier than canned.

Q:  Are artificial sweeteners good or bad for you?
A:  Great question!  Most studies on animals and people show that Splenda, Aspartame, Nutrasweet, and other sweeteners will not hurt us. They do not add any nutritional value but some of them taste good. And at least they are low in calories! Most experts say they are OK to eat.

Q: What is trans fat, and why should I be concerned about it?
A: Trans fat is a kind of fat in the foods we eat. Small amounts of trans fat are naturally part of some foods, like meats and milk products. However, the main source of trans fat in our diet is from processed foods, fried foods, and baked goods. Common sources are vegetable shortenings, margarines, snack chips, cookies, crackers and other foods made with "partially hydrogenated" vegetable oils. Foods that are fried in partially hydrogenated oils, such as French fries or fried chicken, also contain trans fat.

There are several kinds of fats in foods, including saturated fat, unsaturated fat, and trans fat. Saturated fat and trans fat can increase your blood cholesterol, which can lead to heart disease. For a healthy heart, choose foods that have less saturated fat, trans fat and cholesterol. Information about fats and cholesterol in foods can be found on the Nutrition Facts label on the food package. If trans fat is not listed on the label, the words "partially hydrogenated" vegetable oil in the ingredients may indicate that trans fat is in the food.

For more information, visit the Food and Drug Administration website.

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Food Budgeting Answers

Q. I need help on buying food for a single person. Sometimes I buy too much and it goes bad causing me to waste money. How do I know the right amount to buy for just me?
A. For a single person, buying and eating food on a budget can be hard at times. Here are a few tips to help make it easier:

  • Write out your meals for the week before you go to the grocery store. Planning your meals ahead of time will help you buy what you need rather than what you think you may need. You will also spend a lot less and waste a lot less food.
  • Look at what is in your pantry (or food supply) before you go out shopping. You may be surprised that some of the items that you need for your meal are right there in your house.
  • Once the above steps are done, create your grocery list.
  • If you are buying food in bulk, try to only buy foods that will not spoil (ex: rice, flour, canned foods, pasta, condiments) or go shopping with a friend and split the food between the two of you.
  • If time is an issue, try making food that can be frozen. Then you can eat some now and freeze some for later.

Q. How long can milk be kept?
A. Fresh milk can be kept 5-7 days past the sell-by date on the carton. Your own sense of taste and smell is the best measure for the freshness of the milk. Milk that is kept in cooler temperatures will stay fresher for a longer period of time.

Other kinds of milk such as non-fat dry milk powder can be stored up to one year if it is unopened. Evaporated skim milk in a can be stored in the refrigerator for up to 6 months.

If you are breastfeeding, it is important to give your baby the freshest milk. Go to Breastfeeding Made Easier at Home and Work to learn more about how to correctly store, freeze, and thaw your breast milk.

Q. How can I plan a better monthly food budget with two kids who always eat?
A. Sometimes it may seem like your growing kids are eating you out of the house! Kids do need a lot of nutritious food as they grow. However, the answer may not be a bigger food budget for your kids. Think about ways to save money on groceries. Also, what are they eating at regular meal time and between meals? Are they eating all of the food they take?

Here are some tips to help you save on your food budget.

  • Be a smart shopper and plan meals in advance. Take stock of what you have in your house before shopping. Write a grocery list and stick to it!
  • Use coupons, buy items on sale, and try to buy food in bulk. Purchase generic (store brand) products since they are usually cheaper than brand names.
  • Compare prices across stores and at the store. Use unit pricing to find the best deal.
  • Buy fruits and vegetables that are in season. They will taste better and cost less! Check the prices at your local farmers' markets.
  • Prepare meals from scratch. Prepared foods (ready-to-eat) cost more and are usually less healthy.
  • Think about your food needs versus food wants. This can help you to pick foods more carefully and save money at the store.
  • At mealtime, try giving smaller serving sizes with the option for seconds if your kids are still hungry. This can help reduce wasted food with leftovers for the next day.
  • Eat at least three regular meals a day. Try a planned snack at the same time each day. Eating at regular times will help your kids avoid overeating at snack or meal time.
  • Serve meals and snacks that are high in fiber. Foods high in fiber (such as fruits, vegetables, beans and grains) take longer to digest and will make your kids feel full longer.
  • Set limits on snacking behaviors for your children, especially if they are eating out of boredom. When snacking, pick healthy snacks. If your kids get home before you do, leave out healthy snacks.
  • Sometimes when kids feel hungry, they are actually thirsty. Make sure they drink plenty of water.

Visit our Eating on a Budget section to learn more about how you can save money on food.

Q: What is an average amount to spend for food for a family of 5?
A: Every family has different needs depending on the size and ages of your family members. The first step to making a food budget is to take a look at who is living in your household. Use this budgeting plan to help you decide how much money you should set aside each month for food. Be sure to keep in mind what community resources you are using. These might include programs like food stamps or WIC. Using these programs will help keep your food costs down. Your budget for food should reflect your income and expenses. You can only spend money that you have, so you might spend more or less on food depending on how much money you earn each month. If you don't have enough money left for food after paying your other bills, use this tool to decide on some changes in your budget. Once you have decided on a final amount for your food budget, set this money aside in an envelope for the month so that you don't spend it on anything else. This will help you stick to your budget. Good luck!

Q: Is there a time or day to save big at the grocery store?
A: The best way to save big at the grocery store is to spend a little time planning your meals for your family and make a grocery list before you go shopping. There are no set times or dates that are better to shop, but here are some tips about how to save money on food.

  1. Try store-brand or generic items instead of expensive brand names.
  2. Compare the unit price on similar foods. The unit price is usually marked on the shelf below the product. The lower the unit price, the cheaper the item.
  3. Think about buying items in bulk and dividing and freezing them for later use.
  4. Buy fruits and vegetables that are in season and on sale--they will save you money and taste great.
  5. Check your weekly grocery sales flyer for specials (usually in the Sunday newspaper) and clip those coupons!

For more tips on saving money when grocery shopping, check out our eating on a budget section.

Q. I ran out of food before the end of the month. What can I do about this?
A: Many families run out of food before the end of the month. You might want to try these tips to stretch your food dollars.

1) Find out what food assistance programs you have in your community (For example, school breakfast and lunch programs, WIC, Food Stamp Program, SHARE, food pantries). Using these programs will increase the amount of money you have to spend on food.

2) Make a monthly food budget. Planning is the first step to success. Families with a food budget find that they are better able to stretch their food dollars to the end of the month. First, keep track of how much you spend on food for a month or two. Decide on a dollar amount to be spent each week (or month) for food for your family. Think about resources you have for food. You may have resources for buying food other than cash such as food stamps, WIC and more. Then, set aside the money for food every week or every month in a safe location. You can use an envelope, a jar, a can or anything you like. Manage your money to follow the budget as best as you can.

Q. How can I save money at the grocery store?
A: The grocery store is a distraction, isn't it? Many people spend more than they thought they would. People tend to buy only what they need if they have a shopping list. There are a couple of things to do before you go to a grocery store.

  • Try to plan your meals for at least 3 days.
  • Check to see what you have in the kitchen.
  • Look at ingredients needed to fix meals and think about the foods that you don’t already have.
  • Write a shopping list: write down foods for breakfast, lunch, dinner and snacks.
  • Sample categories for a grocery list include: 1) fresh fruits and vegetables 2) canned foods 3) staples such as dry beans and peas 4) refrigerated foods and dairy products 5) frozen foods 6) meats 7) breads, cereals, and pasta and 8) other.

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Physical Activity Answers

Q: How do I stop gaining weight back after losing it?  
A: To prevent yourself from gaining weight, there are two things that you really want to focus on:

  • Physical Activity
  • Healthy Eating  

Here are some tips to help keep this manageable:   First, physical activity is important for maintaining and losing weight. Physical activity does not have to be hard. The more you do, the easier it will feel.  

Here are a few tips:  

- You can break your exercise routine into small parts. If you don't have time to exercise for 30 minutes at a time on most days, try exercising 3 times a day for 10 minutes each time.
- Do something that you enjoy! Physical activity is a lot easier to do when you enjoy what you are doing!
-To encourage yourself to be more physically active, try keeping an exercise log. Once you record what you have done, you will feel more motivated to continue. Start now with our exercise log and tips on staying active.

Secondly, to prevent yourself from gaining back the weight that you worked so hard to lose, you must continue to eat healthy. Here are a few tips that can help:

- Plan your meals in advance. Doing this will help you to avoid eating food that is quick but not healthy. It will also help you to have more control over the amount of food that you eat.
- Choose smaller portions when you go out to eat. Often, restaurants serve more food than we need and they are too large for one meal. Before you start eating, ask for your meal to be split in half so that you can eat half at the restaurant and enjoy the other half at a later time or you can even share it with a friend!
- Keeping a food log will help you keep track of your food habits.

For more information on how to keep a healthy weight, visit Maintain Your Weight.

Lastly, remember that the key to losing weight is to burn more calories than you take in from eating and drinking. To maintain your weight, you need to have a healthy balance between exercise and what you are eating. If you are gaining weight it is because you are eating or drinking more calories than you are burning. If you follow some of the tips above, you will be back on track to achieving the healthy weight that you desire.

Q: How many calories would an hour of walking consume? Let's say a medium brisk walk? Also, how many calories are there in a pound?
A: I will answer your question in two parts:

How many calories would an hour of walking consume?

According to the Center for Disease Control and Prevention, a person who weighs around 154 pounds should burn around 280 calories per hour if they are walking at a medium brisk pace. Remember that even though burning calories is important there are other hidden benefits of regular physical activity such as lowering your chances of heart disease, stroke, colon cancer, diabetes, and high blood pressure. To find out more about physical activity and how much you should do, visit our Staying Active section.

How many calories are there in a pound?

For the average person, one pound of fat is equal to around 3,500 calories. If you have too much body fat, especially if a lot of it is in your waist area you may put yourself at a higher risk for health problems. Remember that your goal should be to maintain a healthy weight. You can do this by eating healthy and increasing your physical activity. Here's one more helpful tip: Try to avoid a lot of "hidden" calories, that are found in juices and sodas. Often times we look at calories in food but not in what we drink!

To find out more about maintain a healthy weight, visit Maintain Your Weight

Q: How much cardio and how much strength training per week should you do?
A: Cardiovascular exercise increases your heart rate, works your muscles, and raises your breathing rate. Examples of cardiovascular exercise include walking, running, biking, and swimming. You should aim for a total of about 30 minutes a day, at least 5 days a week. If you haven't been very active recently, try starting out with 5 or 10 minutes a day and then work up to more time each week. You will be up to 30 minutes in no time! If you don't have a 30 minutes block of time try splitting up your activity for the day -- try a brisk 10-minute walk after each meal. If you're trying to lose weight, you may want to exercise more than 30 minutes a day.

Strength training should be done several times a week. Strength training can help build strong bones and muscles and make your everyday chores (like mowing the lawn or taking out the garbage) seem easier for you. Also, the more muscle that you have, the more calories that you will be able to burn. You should try to do your strength exercises about 3 times a week. For more information on getting and staying active, go to Staying Active.

Also, don't forget flexibility exercises. Flexibility exercises, also called stretching will help you to keep your joints in good health and lower your chances of getting hurt during other activities. Gentle stretching for 5 to 10 minutes each day can help your body to warm up and get ready for your cardio activities such as walking or swimming. For more tips on stretching, check out: Stretching to Stay Flexible.

Q: Quit smoking when I was 40 gained 30lbs and have not been able to lose. I'm not a big eater and I try to eat healthy.  I am trying to limit going out to dinner to 1 night a week, gave up sweets for lent and I exercise at least 5-6 days a week by either walking (goal is 10,000 steps) or doing Turbo jam. I have not lost an ounce. Any suggestions?
A: First, congratulations on quitting smoking and making exercise an important part of your daily life. Even if you haven't noticed any weight loss, being active can help you to have a more balanced mood and lower your stress level. It can also improve your heart health. Nonetheless, here are some tips to help you achieve your goals.

•  Keep an activity log. Try charting your exercise routine. This will help you to see how you feel before and after an exercise activity. If you are exercising for 5-6 days a week you may want to increase your intensity level to burn more calories. The intensity of physical activity, or how hard your body is working are usually put into 3 categories: light (ex: throwing out the garbage), moderate (ex: walking the dog or dancing), or vigorous (ex: step aerobics). Intensity level is based on the amount of energy or effort a person uses when doing an activity. You may also want to try changing the type of exercise that you do so that your body has to work harder, which means it will burn more calories too. Strength training, or lifting weights, may also help you to build muscle which can help you to burn calories throughout the day.

•  Keep a food log. Keeping track of what you eat is important for managing your weight. We often don't realize all of the things that we eat until we see it on paper. By watching what you eat, you may notice "hidden" calories that may be stopping you from achieving your goal. Also, be on the lookout for other hidden calories that can be found in things such as soda and juices.

Best wishes and please share your success story with us as you start seeing and feeling your results!

Q: The people in my office are interested in eating better and exercising more. We are on average about 40+ and plumping up (and out). Do you know of any workplace programs or ideas to help us shape up?

  • Start a walking group: Walking is one of the easiest ways to becoming more physically active. You can do it almost anywhere and at any time. Walking should help to reduce your blood pressure and eating healthier will help to control your cholesterol levels.
  • Ask the people in your office when they would like to go walking and try to make it as much fun as possible. Try using our activity log or a walking program to track your success.
  • Host a heart healthy nutritious potluck before or after your walking group's walk. You and your friends can take turns bringing in healthy and delicious snacks. There are lots of things that you can do with fruit and vegetables. This can also be inexpensive if you pick fruits and vegetables that are in season.
  • Check the Eatsmart website for tips on being active, eating healthy and managing your weight. Once you start walking regularly and eating more healthy foods, you and your friends should feel more energetic and relaxed and less stressed.
  • Finally, make sure to share your success story with us!

Q: Is it really better for long-term weight loss to walk or run?
A: It's great to hear that you are making physical activity a part of your long-term weight loss plan. Both running and walking will burn up extra energy, which is key to maintaining weight loss. Both are aerobic exercises, which means oxygen is used to create the energy the muscles need to do the activity. Running burns more energy than walking, but brisk walking can usually be continued for longer periods of time than running. Either activity is great! The real question is which activity do you enjoy most? You will be most likely to continue this activity over time. In the long-term, that will make the most difference in your long-term weight loss plan.

Q. How can I get the most for my money when I shop for food?
A: You may become a food-buying expert. With a shopping list, you are ready to shop. You can pay less for the same quality of food. You can try some of these shopping tips when you shop.

  • Know how much you can spend for food each week.
  • Use a grocery list every time you shop for food.
  • Buy store brands instead of national brands. Coupons and specials may not be the best deal. Use coupons for items you usually buy.
  • Shop alone, if possible. You will be less distracted. If you bring children with you, help them learn to become good shoppers.
  • Use a calculator to keep a total of what you are spending as you put items in your cart.
  • Avoid food packaged in individual servings.
  • Don't pay for food preparation that you can do yourself. For example, ground beef made into patties and vegetables that are cut and washed cost more.
  • Buy fruits and vegetables that are in season.

Q: My waistline, lower and upper abdominal areas needs some toning. Are there any other exercises besides floor exercises that you would recommend?
A: Floor exercises can be great for toning the stomach muscles, but if you have a layer of fat on top of the muscles, you may not notice the improvement. Try adding more moderate exercise, such as brisk walking, jogging, or biking. Any activity that raises your heart rate will also help burn fat. It is important to note that you cannot "spot reduce", or burn fat only in one place. When you start to burn fat, you lose it evenly throughout your whole body. Unfortunately that means that if most of your fat is on your stomach, it may be the last place you see results. But it is important to remember that exercise is important for many reasons, not just improving your physical appearance. Physical activity can help control blood pressure, cholesterol, and overall make your heart healthier. A toned tummy might look good, but a healthy heart will help you lead a longer life!

Q: I used to run regularly as part of my exercise routine. However due to injuries I may not be able to continue to run. What alternatives do I have if I want to maintain the same cardiovascular shape?
A: Remember that cardiovascular exercise doesn't just include running. Any activity over a long period of time that raises your heart rate is cardiovascular exercise. Other activities that might take the pressure off your injury and still raise your heart rate include biking, brisk walking, or swimming. In particular, swimming is a great cardiovascular workout that places less stress on joints than most other activities. Playing basketball, kickball or other sports with your friends or kids also counts!

For low cost options, look into buying a used bike, try home workout videos, or even turn your daily housework into a workout! Also, check to see if your local YWCA or community center has any low cost memberships. Check to see what local parks you can find in your community to help you stay active.

Q: How do you lose weight when you are on medication that makes you gain weight?
A: So, you're having trouble losing weight? Some medications may cause your body to hold onto fluid, which would make you gain weight. The best advice is to talk with your doctor about your concerns. Perhaps your medication can be switched. Short of that, increasing your physical activity and cutting down on the number of calories you are eating is the only way to lose weight.

Q: What's the best approach to getting in ultimate shape?
A: The best way to get into ultimate shape is actually to do things in moderation or a little at a time, which isn't what you'd expect to hear. Often people are very excited and motivated when they first start working on getting in shape, but then lose energy along the way. It's actually best to start off slowly so you don't get sore, especially if aren't used to working out. So, exercising regularly and slowly increasing the amount of time and intensity (how hard you are working out) of the exercise is a good idea. It's also very helpful if you eat healthy foods and get enough sleep. There's really nothing magical about being in great shape-it's a matter of doing small things (like exercising and eating right) on a regular basis. Your body gets used to the extra work and over time your heart improves, your weight is normal, you feel great and you have plenty of energy. Check out our Staying Active section to learn more.

Q: What is the best way to approach weight loss that won't leave me hungry or extremely fatigued?
A: As you probably already know, successful weight loss requires watching what you are eating (calories) and exercising. What's most important is that you don't lower your calories too much or over-exercise. These will leave you feeling really hungry and/or tired. The goal is a healthy balance, and understanding that successful weight loss takes time. Remind yourself that you didn't put the weight on quickly. You gained it slowly over time, and that's the way you'll need to lose it. There is no such thing as a quick weight loss program that works.

You may feel tired for many reasons. You could be exercising too much or you may not be eating enough. Also, you may be eating "empty calorie" foods, such as chips or candy. These foods won't give you the nutrients you need to do daily activities without tiring. Eat foods rich in nutrients in small amounts throughout the day. What's important here is the amount and kinds of food you choose to eat. Eat regular meals, such as breakfast, lunch and dinner, as well as healthy snacks throughout the day. This will help keep you from getting hungry and overeating. Eating fresh fruits or vegetables for a snack is healthy and low-fat.

Keep in mind that exercise actually helps people feel much more energetic. It seems as if the opposite would be true, that exercising would make you tired, but it actually increases your energy levels! So exercise, eat small portions throughout the day, and lose weight without feeling hungry or tired!

Check out our Staying Active and Healthy Cooking sections to get started.

Q: How many situps a day do you have to do to lose that stomach fat?
A: To lose fat in your stomach or abdominal region, it will mean eating better, doing aerobic activity (such as walking, running, biking, swimming etc.), and abdominal exercises (such as stomach crunches or situps). There is no way to know how many situps a day you will need to lose stomach fat-it is different for everyone. Fat deposits are created to store the extra amount of calories you have consumed, so if you want to lose weight you need to burn off more calories by being physically active than you take in.  

Doing abdominal exercises will help to strengthen the muscles in your stomach area and help you burn calories faster. However, only a nutritious diet AND physical activity, including stomach exercises, will help you lose your stomach fat. A nutritious diet means eating fruits and vegetables, whole grains, lean meats, and few fatty and processed foods. Physical activity means doing aerobic activity and strength training . By doing an overall body workout you are more likely to lose weight and gain muscle in a certain area than by paying attention to only that one part of your body.  

Situps are not the only exercises that will help you build muscle in your stomach area. Whatever exercises you decide to do, try to do about 12 to 15 repetitions of each exercise and 2 to 3 sets of each exercise. Start your new exercises slowly so that you don't injure yourself. To learn more about strengthening your muscles, visit Strength training: Get stronger, leaner and healthier. This website gives advice for strengthening your muscles. Remember to talk to your doctor before starting any exercise program.

Q: How much time do you need when exercising to see results?
A: You will most likely see physical results between 1 and 8 weeks of regular exercise which includes aerobic activity and strength training. Each person will see improved physical results at a different rate. However, the emotional results are immediate because you will notice your attitude towards many things will improve. It is a great way to relieve stress and help with problems like depression. Aerobic activity gets your blood pumping by making your muscles contract at a faster rate. Examples of aerobic activity include walking, running, swimming, bicycle riding or other exercises which increase your heart rate. Strength training activities can help build muscle in your body and tone what muscles are already there. These activities can include lifting weights and abdominal exercises.

The amount of time and how often you exercise will also affect your results. In order for our hearts to benefit from exercise, experts say we should work out 3-5 times per week for 20-60 minutes. A basic rule of how intense (how hard your workout is) your physical activity should be is that you should be able to talk during your workout without a lot of strain. There are three levels of intensity: low, moderate, and high.

When beginning an exercise program you want to do be sure that is not too difficult--it is important to start small. Try to pick an activity that you enjoy and that you will be able to continue. Keep an exercise journal - over time you will see that you can do more and more: lifting heavier weights, running longer distances, etc. Another area that might affect how quickly you see results is your diet and nutrition. Try to include lots of fresh fruits and vegetables, as well as whole grains in your diet and limit the amount of fats and sweets. Remember, it takes time to see results but every little bit of exercise is good for your heart and your body. To get more resources and learn more about what exercises would be best for you, visit the Staying Active section. Good luck!

Q:  Why can some people eat lots of food without gaining weight?
A:  We should all be that lucky, but everyone is made differently.  Some of us end up with our grandmother's smile or our father's good eyesight. Some of us are also born with genes that make it easy to keep off the pounds. But that's not the end of the story. Gaining weight is also caused by:
•  Growing older;
•  Not staying physically active;
•  Not building muscle in our bodies;
•  Eating more food than our bodies need.

As we age, our bodies lose muscle and we burn fewer calories. That's why regular exercise helps us keep our muscle and burn more calories all day long.  We can't change the genes we got from our parents, but most of us CAN exercise more. We can also spread our eating out over 3 or more meals per day to keep a healthy weight. It may sound strange, but people who eat small amounts of food several times a day actually burn more calories.  Notice I did NOT say "people who eat MORE"!

Q:  How important is it to stretch before and after working out?  What if I'm just going for a walk or bike ride?  Do I still need to stretch?
A:  Stretching is great for all of us no matter what we're doing.  Have you ever watched your grandparents having trouble getting out of the car?  Stretching will help us delay some of these problems.  As far as WHEN to stretch, we are more flexible when we are warmer.  So most experts feel we should stretch AFTER biking or walking. If you enjoy more active sports, such as basketball and running, you may have fewer injuries by stretching both before and after.

Q:  Will exercise make me more hungry?
A:  Lots of people ask this question. They are usually surprised that the answer is NO. People who get regular exercise are often LESS hungry.  Exercise helps control our appetite. It also helps us get a better sense of how much food our bodies need.  To stay healthy, we should exercise about 30-45 minutes a day most days of the week. So get out there and have fun. Don't worry about exercise making you more hungry!

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Eat Smart, Be Fit, Maryland!
Public Health Informatics
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Maryland Cooperative Extension