Nutrition Tips to Achieve a Healthy Weight

Being at a healthy weight can support your kidney health and help manage diseases like hypertension and diabetes. Use these tips to help achieve a healthy weight.

Being at a healthy weight provides important health benefits:

• Protects your kidney function
• Strengthens your immune system and heart health
• Improves your blood sugar, blood pressure, and cholesterol levels
• Increases your energy
• Increases your chances of a successful kidney transplant

Make small lifestyle changes to help you achieve a healthy weight:

• Fill up on fruits and vegetables. Aim for 5 servings of fruits and vegetables every day.
• Choose high-fiber foods to feel fuller longer. Good sources of fiber include whole grains, fruits, legumes, and vegetables.
• Limit processed foods like packaged snack foods, chips, cookies, fast food, sausage, and hot dogs.
• Limit sugary beverages and alcohol.
• Look for heart-healthy fats like salmon, nuts, seeds, and olive oil.
• Balance your plate. Aim to fill 1⁄2 the plate with fruits and vegetables, 1⁄4 with whole grains, and 1⁄4 with protein rich foods.
• Move your body! Aim for 30 minutes 5 days per week. All movement counts! Talk to your doctor before starting any exercise program.

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Your care team can help you determine a healthy weight and eating plan that is right for you. Download this article and use the worksheet to help you choose safe and realistic goals.