Healthy Weight

contact membersIf you are trying to lose weight, there are several things you can do:
  • Be active
  • Eat healthy
  • Rethink your drink 

Download these helpful materials to get on track:
Little Changes, Big Rewards (English / Spanish)
Tips for Families/Goal Tracker (English / Spanish).

Click the tabs below to learn more. Remember, even small steps can make a big difference. And always make sure to discuss any diet or weight plan with your doctor. 

CenCal Health members: Did you know?

If you have diabetes, problems with high cholesterol, are pregnant, or if your weight is causing you medical problems, you can see a Registered Dietitian or a Certified Diabetes Educator at no cost. Nutrition services require prior authorization. For assistance, call Member Services  at 1-877-814-1861. Individual nutrition education is limited to 2 hours of education per month and group nutrition education is limited to 10 classes during a 12 month period.

Be Active

HPHTcalloutBeing active is one of the most important things you can do to be healthy.

Physical activity helps you:

  • Lose weight by burning calories
  • Prevent and/or manage health conditions like high cholesterol, high blood pressure, diabetes, and more. 
  • Sleep better
  • Improves your mood
  • Have more energy. That means, the more you exercise, the easier it will become, and the more you'll be able to do.

Aim to be active 30 minutes per day, 5 days a week.

It doesn't have to be all at once. Try a 15 minute walk at lunch and then another after dinner. Start with what you are comfortable with, and gradually move up from there. Just remember to speak with your doctor before starting any exercise program.


  • Try going for a walk after dinner 
  • Taking stairs instead of the elevator 
  • Join a club or fitness program

Download to learn more:

Being Active to Feel your Best booklet

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Eat Healthy

For every meal, at least half your plate should be filled with fruits and vegetables. The other half should be split between whole grains and protein. A small serving of dairy, like milk or cheese, can be added as well. My Plate is a great resource for learning about food portions, and getting ideas for healthy recipes that are easy and affordable. 
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Here are some tips for eating the right portion sizes and having a balanced diet:

  • Read food labels. Pay attention to the number of servings in each package, the calories, the fat, sugar, and carbohydrates. Try to stay within the recommended range each day. Click Here to learn more about how to read food labels. 
  • Repackage family-size items. Empty the contents into several smaller bags or containers. This will help make sure you don’t overeat. 
  • Slow down. Your body needs time to tell you that you’re full. Eat slowly and don’t overeat. 
  • Use a smaller plate. Your plate will look full, but you’ll be eating less.

Download to learn more:

Eating to Feel your Best booklet

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Rethink your Drink

home page carousel2Want to lose weight? 

Avoid sugary drinks. Remember, water is always best. You can add a slice of lemon, orange, lime, or cucumber for a great, healthy flavor!

  • Fruit juice, diet drinks, and milk should be consumed in moderation. 
  • Drink non-fat or 1% milk
  • Avoid sugar-sweetened beverages like soda, sports drinks, and energy drinks.
  • Drinking soda, fruit punch, or energy drinks regularly can lead to weight gain, and can increase your risk for Type 2 Diabetes.




wicWIC is a nutrition program for women, infants and children. WIC helps families by providing checks for buying healthy foods, nutrition and breastfeeding education and support, and referrals to health care and community services.

Santa Barbara WIC     San Luis Obispo WIC