Body Mass Index (BMI)
Manage your weight the right way
If you want to lose or maintain your weight, a long-term plan for healthy eating and exercising is best. Exercise is good for you in so many ways. It helps you manage your weight by burning calories. It also:
- Lowers your risk for heart disease, diabetes and other long-term health problems
- Makes your lungs and muscles stronger
- Helps you sleep better
Try to exercise 30-60 minutes each day. Also, talk with your doctor before starting a new exercise program.
Time to get active
What's on your plate?
A healthy diet combines fewer calories with more nutrition. You can get both with a diet that:
- Has mostly fruits, vegetables, whole grains and low-fat or nonfat dairy products
- Includes lean meats, fish, eggs, beans and nuts
- Limits unhealthy fats, cholesterol, salt and added sugars
Try keeping a record of everything you eat. It may help you spot problems in your diet. Find out how your diet can shape your health at www.health.gov/dietaryguidelines. You can also learn how to eat better on a budget with Choose My Plate, brought to you by the U.S. Department of Agriculture. Finally, check out our nutrition and exercise flyer for more tips to stay healthy.
The joy of cooking - with your kids
Kids in the kitchen. That sounds like a recipe for disaster. But cooking with your kids can be fun. And because kids like to eat the things they make, they may say yum instead of yuck to healthy foods.
Here are some tips on how to turn preparing meals into a family fun night:
- Make handwashing the first step
- Never leave your kids alone in the kitchen
- Take time to talk about each step
- Try not to worry about spills or mistakes
- Cook with different kinds of foods
- Look for ways to teach safe food handling
Also, give your child age-appropriate things to do. Toddlers can carry spoons, bowls or ingredients from one place to another. They can also tear up greens for salad, mix ingredients or help rinse fruits and vegetables. Older kids can crack and egg and measure ingredients. And kids of all ages can help the table. After the meal, show kids that everyone should help clean up.
The cooking skills and confidence you give your kids now can last a lifetime. And that gives them a head start toward better health.
Commit to quit
Quitting smoking is not easy, but you can do it. To have the best chance of quitting (for good), you need to know what you're up against, what your options are and where to get help. Check out the tools to help you quit here:
- MinuteClinic Smoking Cessation Program
- Division of Tobacco Prevention and Control
- Smoke Free Community
- American Cancer Society's Guide to Quit Smoking
You can also call the National Tobacco Quitline to help you quit at 800-QUIT-NOW (800-784-8669). You can also call Member Services to speak to one of our case managers. Why wait? If you quit now, your health risks start dropping now too.
Learn more about smoking and tobacco use and how it affects your body.
Avoid at-risk drinking
It's normal to want to have a glass of wine, beer or other alcoholic drink from time to time. But when does drinking alcohol become a problem?
Drinking too much and too often can lead to health and social risks. To learn more about alcohol use, at-risk drinking and ways to prevent long-term effects, visit the Centers for Disease Control and Prevention website. You can also call Member Services to speak to one of our case managers.
Members Services is available at:
- 1-866-638-1232, TTY PA Relay 7-1-1 (Medical Assistance)
- 1-800-822-2447, TTY 1-800-628-3323 (CHIP)
- 1-855-346-5635, TTY PA Relay 7-1-1 (Private Coverage Option)
Flu season kicks off in October and usually lasts through March. Get a head start by taking your child for their flu shot at the start of the school year. And don't forget to get yours too!
You can get your flu shot by:
By getting a flu shot, you can avoid symptoms like fever, chills, aches and pains. And don't forget the other ways you can fight the flu:
- Visiting your PCP
- Going to a vaccine center near you
- Wash your hands often
- Sneeze and cough into a tissue or elbow
- Try to avoid others who have symptoms of the flu