Physical activity can be fun. Do things you enjoy, like dancing, roller-skating, or playing sports. If you can, be active with a friend or a group - that way, you can cheer each other on, have company while you exercise, and feel safer outdoors.

There are lots of ways to be active that are free or low-cost. You can:

• Find a local school track where you can walk or run
• Walk around a mall before the stores open
• Go for a brisk walk in a local park
• Join your local recreation center or fitness center at work or near your home

Don't have time to exercise? There are things you can do around the house, like getting up and stretching during TV commercials, or lifting weights (you can even use two soup cans as hand weights). Doing housework and working in the yard are good ways to be active. And you can use time with your kids to be active - take them for a bike ride, jump double-dutch, toss a softball, play tag, or do jumping jacks. It's good exercise for them too!

Tips on Eating Better.

It's hard to eat right if you don't have time to cook or your kids want fast food all the time. Try these tips to eat better, save time, and stretch your food budget:

• Start the day with breakfast
• Buy foods that are easy to prepare, like pasta, tuna, or rice and beans
• Plan ahead and cook enough to last. Casseroles, meat loaf, and whole cooked chicken can feed your family for several days. Leftovers save time and money! (Be sure to freeze or refrigerate leftovers right away to keep them safe to eat.)
• Cook the night before (and refrigerate right away)
• Teach kids that healthy foods taste good. Make macaroni and cheese with nonfat milk and low-fat cheese. Try a peanut butter sandwich instead of a burger and fries. Offer kids more fruits and vegetables.
• Include more beans in your diet. Beans are loaded with protein and contain fiber which means they will help fill you up more quickly
• Buy frozen or canned vegetables (no salt added) and canned fruit packed in juice. They are just as good for you as fresh produce but won't go bad
• Choose nonfat or low-fat milk, yogurt, and cheese.
• Choose whole-grain foods more often
• Don't let soda, fruit-flavored drinks, or other sweets crowd out healthy foods
• Drink eight 8-ounce glasses of water (the size of a household measuring cup) every day

Eating on the Go In real life, you can't always cook your meals or eat at the dinner table. Here are some ways to make healthy choices when you're on the go:

• Choose a salad or a grilled chicken sandwich (not fried) instead of a burger at fast-food restaurants.
• If you really want that burger, make it a small one without sauce, and pass up or split an order of fries with a friend.
• Skip thick, creamy sauces.
• Take ready-made, low-fat snacks with you to work. Try graham crackers or pretzels. Or, make your own snack bag with baby carrots (as many as you want), raisins, or nuts (no more than a small handful, since nuts and raisins are high in calories).
• Balance your meals throughout the day. If you have a high-fat or high-calorie breakfast or lunch, make sure you eat a low-fat dinner.