WIN (Weight-control Information Network) - An information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)


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Don't Take a Vacation From Your Healthy Habits This Summer! cover

Don't Take a Vacation
From Your Healthy Habits This Summer!


Chicken and vegetables on dinner plate
Family biking
WOman shopping for healthy foods
Mother and kids skipping
  1. Choose water workouts and make a splash as you get fit and strong.

  2. Add color, variety, and flavor to your meals with fruits and vegetables fresh from your local farmers market.

  3. Visit museums, the zoo, or an aquarium and walk for hours without realizing it.

  4. When the sidewalks sizzle, get moving indoors with a fun fitness video or DVD.

  5. Start a small garden in your yard or in a community patch to exercise, grow healthy food, and have fun with family and neighbors.

  6. Plan a weekend hike through a park, a family softball game, or an evening walk around your neighborhood.

  7. Fuel your summer with nutrient-rich foods like whole grains, fat-free or low-fat milk and cheese, seafood, lean meats, poultry, eggs, beans, nuts, and seeds.

  8. Drink plenty of water before, during, and after exercise, especially when the temperature soars.

  9. Strengthen your muscles at least twice a week with push-ups, pull-ups, or lifting weights.

  10. Beat the heat with an early morning activity. Go for a walk or bike ride while watching the sun come up.


For free brochures about physical activity, nutrition, and weight control, call the Weight-control Information Network at 1–877–946–4627.

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The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date, culturally relevant materials and tips. Topics include healthy eating, barriers to physical activity, portion control, and eating and physical activity myths. Publications produced by WIN are carefully reviewed by both NIDDK scientists and outside experts.

This publication is not copyrighted. WIN encourages you to copy and share as many copies as desired.

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To contact WIN, call toll free 1–877–946–4627; fax: 202–828–1028; email: win@info.niddk.nih.gov;
or write Weight-control Information Network, 1 WIN Way, Bethesda, MD 20892–3665.

Last Modified: July 19, 2013

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