Recognize the Warning Signs
- Excessive thirst
- Frequent urination
- Unexplained weight loss
- Always feeling tired
- Always hungry
- Wounds that will not heal
- Vaginal infections
What Can You Do?
There are simple things you can do to help prevent these health risks from threatening your family. Learn how to prepare good tasting meals with mostly fruits, vegetables and whole grains as your base. Other weight control solutions include curbing calories, decreasing servings, increasing your physical activity and making other small but significant lifestyle changes. Take it one step at a time. You can do it!
- Increase physical activity – See how many calories you can burn through exercise with the Academy of Nutrition & Dietetics’ Complete Food and Nutrition Guide.
Calories Burned Per Hour
|Physical Activity||120 lbs||170 lbs|
|Basketball (10 mph)||330||460|
|Bicycling (10 mph)||220||310|
|Running (10 mph)||880||1,230|
- Then, join the President’s Active Lifestyle Program and earn an award! Simply exercise 60 minutes/ day for children and 30 minutes/day for adults!
Get Started Today
Change Behavior to Keep a Healthy Weight
- Plan a day’s meal in advance and stick to it.
- Eat several small meals a day to keep metabolism working at a higher speed.
- Use small plates so portions seem bigger.
- Eat slowly. Take at least 20 minutes to eat putting your fork down between mouthfuls.
- Never eat standing or lying down in bed.
- When you eat, just eat. Don’t read or watch TV while your eating. As a matter of fact, you’re better off eating in a designated location, where the focus is on the meal consumed - like the dinner table.
- Dish up servings in the kitchen so extra food is not on the table.
Calculate your Body Mass Index.A BMI greater than 18.5 and less than 25 is considered healthy.
Healthy Eating on a Budget
- Farmers markets have made a comeback all across our state, offering fresh local produce. Click here to see a listing of community farmers markets in Douglas County.
- Learn how to eat healthy on a budget with these smart shopping tips and meal plans from the USDA.
- Click here to access Atlanta Community Food Bank’s Local Impact Map. This map links you to local sites addressing food insecurity (e.g., food pantries, community kitchens and summer meals).
Purchase – Buy groceries when you are not hungry or rushed. Stick to your grocery list and buy store brands if cheaper. Choose fresh fruits and vegetables in season.
Prepare – Pre-cook meals that can be prepared in advance when you have time. Double or triple recipes and freeze meal-sized portions of soups and casseroles. Incorporate leftovers into a subsequent meal. Be creative with fruits and vegetables.
Act Now to Fight Obesity
- Coronary heart disease
- Type 2 diabetes
- Cancers (endometrial, breast, and colon)
- Hypertension (high blood pressure)
- Dyslipidemia (high total cholesterol or high levels of triglycerides)
- Liver and gallbladder disease
- Sleep apnea and respiratory problems
- Gynecological problems (abnormal menses, infertility)
Learn more from these links: