Healthy Weights
Your weight is affected by what you eat, how active you are and where you live, learn, work and play.
Extra weight does not appear overnight; it builds up over months and years. Reaching and maintaining a healthy weight can also take time.
At certain times in your life you may be at risk of gaining weight. Some of these times are while quitting smoking, during and after pregnancy and during menopause.
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How can a healthy weight help you?
A healthy weight can:
- Decrease your risk of heart disease, high blood pressure, type 2 diabetes and some cancers
- Help your joints
- Help your mood
- Help you feel better
- Help you with your daily activities
- Give you stronger muscles and bones
What can you do today to maintain and achieve a healthy weight?
Here are some small changes you can start today:
- Start walking:
- Walk for 10 minutes at a time on work breaks, to and from work, or before or after dinner.
- Look for ways to build walking into your day.
- Spend less time sitting and reduce your screen time, especially time spent watching television.
- If you have to sit, interrupt your sitting, even if it’s just for a minute:
- Get up from your chair to do simple stretches.
- Eat a healthy breakfast every day:
- Include a piece of fruit with your breakfast.
- Eat one more fruit and vegetable each day:
- Aim for 7 -10 fruit and vegetables each day.
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- Aim for 7 -10 fruit and vegetables each day.
- Eat fruit and vegetables in place of foods with higher fat and calories.
- Eat and drink as little as possible of:
- fried foods
- take out and fast foods
- drinks high in sugar
- Drink water to satisfy your thirst.
- Eat meals with family and friends without television.
- If you don’t drink alcohol, don’t start. If you do drink alcohol, drink less.
- Separate eating from other activities such as watching television or using the computer.
- Adults (18 years or older) regularly check your weight, waist measurement or fit of your clothes.
What can parents/caregivers do to help their children maintain or work towards a healthy weight?
- Help your children decrease their screen time:
- Keep televisions, computers and video games out of their bedrooms
- Plan a family activity in place of television time
- Encourage your child to choose physical activities they enjoy
- Try to spend more time outdoors
- Children copy their parents. Be a good role model:
- Eat breakfast everyday
- Eat a mix of both vegetables and fruit
- You decide which healthy foods to offer. Let your children decide which of these foods they will eat and how much
- Eat the same meal with your children.
- Enjoy eating together as a family as often as you can
Where can you find more information?
Speak to your health care provider if you have any questions or concerns about your family’s diet, activity levels or weight.
Adults are encouraged to speak to their health care provider during and after pregnancy, during menopause and while quitting smoking.
For more information on the following topics go to:
Last revised July 2012