Adult Nutrition, Weight & Fitness

This 27-pg guide from NIH/WIN provides tips for adults on how to increase physical activity and develop a healthy eating plan. Advantages of a healthy weight are discussed, as well as BMI, quick breakfast and snack ideas, types of physical activity, and setting realistic goals. Worksheets for tracking progress and resources are also included.

This 2-pg fact sheet from NIH/WIN challenges the misconception that being active always means doing boring exercise routines, highlighting both indoor and outdoor physical activities and ones that can be done with friends. The advantages of being active are featured, along with resources that further promote physical activity.

This 8-page primer from NIH/WIN promotes engaging in physical activity to achieve a healthy weight, highlighting the health benefits of being active. Appropriate amounts and various types of activity are discussed, along with tips on getting started and staying motivated. Resources for more information on weight control are included.

This 2-pg guide from NIH/WIN encourages people to walk every day, with tips on proper form and a sample 20-week program with suggested warm-up and cool-down times. Illustrated stretches to do while warming up or cooling down (side reach/hamstring stretches) are also featured. Also available in Spanish.

NIA's exercise DVD for older adults works for individuals at different fitness levels, including beginners, and features activities that can be done at home, work or the gym. A personal trainer demonstrates exercises that focus on improving strength, balance, flexibility, and endurance.

This 4-pg printer-friendly guide to fitness and physical activity for older adults describes the benefits of staying active and making it part of one's daily routine. The guide promotes exercises that focus on increasing endurance, strength, balance and flexibility. Basic exercise safety tips and precautions for when to consult a doctor before beginning an exercise program are also discussed.

NIA's 24-pg Workout to Go pamphlet, designed to fit easily into a purse or travel bag, features 13 easy-to-follow exercises that can be done anytime and anywhere by beginners or those getting back into a physical activity routine. This sample workout focuses on developing strength, balance, and flexibility. Includes motivational and safety tips.

NIH's 4-pg handout provides specific heart healthy recipes for entrees, side dishes and desserts as well as food preparation and shopping tips for lowering calories and fats within different food categories.

The FDA's 2-page color handout describing celiac disease and its symptoms and complications, the agency's proposed definition of "gluten-free," and a list of naturally gluten-free foods.

The FDA's 3-page color handout on fat- and water-soluble vitamins, special needs for older adults, pregnant women or women of childbearing age, tips for buying supplements, and vitamin regulation.

CDC's 2-pg fact sheet on sodium and high blood pressure, salt vs sodium, sodium consumption and sodium in our food supply, and cardiovascular and other benefits of reducing consumption consumption. Also available as a 3-pg fact sheet in Spanish.

CDC's 4-pg brochure describes how to avoid portion size pitfalls to help manage weight, includes an interactive game for learning healthier eating habits, and lists online resources for optimal portion control.

This 21-pg color booklet from NIH/WIN advises consumers on portion control, explaining the difference between a serving and a portion, and how to carefully read food labels. Tips are offered on controlling portions at home, at restaurants, while traveling, and while on a budget. Includes a sample food diary.

This 27-pg guide from NIH/WIN provides tips for adults on how to increase physical activity and develop a healthy eating plan. Advantages of a healthy weight are discussed, as well as BMI, quick breakfast and snack ideas, types of physical activity, and setting realistic goals. Worksheets for tracking progress and resources are also included.

This 13-page booklet from NIH/WIN provides tips for men on how to increase physical activity and develop a healthy eating plan. Advantages of a healthy weight and lifestyle are discussed, as well as BMI, serving sizes, types of physical activity, and tips on setting goals and staying motivated. Additional weight-control resources are included.

The American Heart Association (AHA)'s 2-pg handout on weight loss describes the role of habits in maintaining optimal weight and how to overcome relapses. Tips for staying at a healthy weight are included such as portion control, smart food choices vs "dieting", meal planning and food shopping suggestions, and how to deal with food cravings. 

The NHLBI's 2-pg handout on healthy sleep explains how getting enough sleep creates optimal performance, mood, and health. The handout also describes the risks of insufficient sleep (including high BP and heart disease) and offers tips for getting a good night's sleep.

This FDA 2-pg color handout describes how much sleep is considered adequate for good health, the causes and types of common sleep problems such as insomnia, feeling sleepy during the day, snoring, and sleep apnea. Specific tx options for each problem are discussed. Includes practical tips for getting a good night's sleep.