For the first time in my adult lifetime, I am really proud of my country. And not just because Barack has done well, but because I think people are hungry for change. And I have been desperate to see our country moving in that direction.

The truth is, in order to get things like universal health care and a revamped education system, then someone is going to have to give up a piece of their pie so that someone else can have more.

We all need to start making some changes to how our families eat. Now, everyone loves a good Sunday dinner. Me included. And there's nothing wrong with that. The problem is when we eat Sunday dinner Monday through Saturday.

Exercise is really important to me - it's therapeutic. So if I'm ever feeling tense or stressed or like I'm about to have a meltdown, I'll put on my iPod and head to the gym or out on a bike ride along Lake Michigan with the girls.

I'm a fry lover.

Women in particular need to keep an eye on their physical and mental health, because if we're scurrying to and from appointments and errands, we don't have a lot of time to take care of ourselves. We need to do a better job of putting ourselves higher on our own 'to do' list.

Even if we give parents all the information they need and we improve school meals and build brand new supermarkets on every corner, none of that matters if when families step into a restaurant, they can't make a healthy choice.

My first job in all honesty is going to continue to be mom-in-chief. Making sure that in this transition, which will be even more of a transition for the girls... that they are settled and that they know they will continue to be the center of our universe.

One of the lessons that I grew up with was to always stay true to yourself and never let what somebody else says distract you from your goals. And so when I hear about negative and false attacks, I really don't invest any energy in them, because I know who I am.

We can make a commitment to promote vegetables and fruits and whole grains on every part of every menu. We can make portion sizes smaller and emphasize quality over quantity. And we can help create a culture - imagine this - where our kids ask for healthy options instead of resisting them.

As a mom, I know it is my responsibility, and no one else's, to raise my kids. But we have to ask ourselves, what does it mean when so many parents are finding their best efforts undermined by an avalanche of advertisements aimed at our kids.

And let's be clear: It's not enough just to limit ads for foods that aren't healthy. It's also going to be critical to increase marketing for foods that are healthy.

The realities are that, you know, as a black man, you know, Barack can get shot going to the gas station, you know.

For the first time in my adult lifetime, I am really proud of my country. And not just because Barack has done well, but because I think people are hungry for change. And I have been desperate to see our country moving in that direction.

America is just downright mean.

Together, we can help make sure that every family that walks into a restaurant can make an easy, healthy choice.

And in my own life, in my own small way, I've tried to give back to this country that has given me so much. That's why I left a job at a law firm for a career in public service, working to empower young people to volunteer in their communities. Because I believe that each of us - no matter what our age or background or walk of life - each of us has something to contribute to the life of this nation.

A candidate is not going to suddenly change once they get into office. Just the opposite, in fact. Because the minute that individual takes that oath, they are under the hottest, harshest light there is. And there is no way to hide who they really are.

After an era of everything being super-sized, who would have thought that major companies would be racing to market smaller, lower-calorie versions of their snacks and beverages - from half-sized candy bars to little, mini soda cans? We see it everywhere we go.

All of these young people have some kind of potential in them. And if we don't invest in them as a nation, regardless of where they come from or what color they are, if we don't invest in them, we lose.

All of us are mentors. You're mentors right here and now. And one of the things I've always done throughout my life, I have always found that person, that group of people that I was going to reach my hand out and help bring them along with me.

Although the circumstances of our lives may seem very disengaged, with me standing here as the First Lady of the United States of America and you just getting through school, I want you to know we have very much in common. For nothing in my life ever would have predicted that I would be standing here as the first African-American First Lady.

And Barack and I were raised with so many of the same values, like you work hard for what you want in life. That your word is your bond; that you do what you say you're going to do. That you treat people with dignity and respect, even if you don't know them and even if you don't agree with them.

And I come here as a daughter, raised on the South Side of Chicago - by a father who was a blue-collar city worker and a mother who stayed at home with my brother and me.

And I love that even in the toughest moments, when we're all sweating it - when we're worried that the bill won't pass, and it seems like all is lost - Barack never lets himself get distracted by the chatter and the noise. Just like his grandmother, he just keeps getting up and moving forward... with patience and wisdom, and courage and grace.

Another suggestion is to cook a meal, maybe not every night, but a couple more times a week than you usually do. That way you have leftovers, and you take your lunch to work.

As president, you can get all kinds of advice from all kinds of people. But at the end of the day, when it comes time to make that decision, as president, all you have to guide you are your values and your vision and the life experiences that make you who you are.

At the end of the day, when it comes time to make that decision, as president, all you have to guide you are your values, and your vision, and the life experiences that make you who you are.

Barack knows the American Dream because he's lived it, and he wants everyone in this country to have that same opportunity, no matter who we are or where we're from or what we look like or who we love.

Being president isn't anything like reality TV. It's not about sending insulting tweets or making fiery speeches; it's about whether or not the candidate can handle the awesome responsibility of leading this country.

Choose people who lift you up.

Clearly this is a tough economic time, and a lot of families are hurting. So when we talk to parents, we talk about small changes for kids and things that don't cost extra money. Like adding water and eliminating sugary drinks and sodas. That's going to save money right there. Or adding a few more vegetables.

Do not be afraid to ask for help. Nobody gets through college on their own.

Don't judge. I used to buy underwear because I didn't do my laundry.

Elections aren't just about who votes but who doesn't vote.

Every day, the people I meet inspire me... every day, they make me proud... every day they remind me how blessed we are to live in the greatest nation on earth.

Find people who will make you better.

For me, education has never been simply a policy issue - it's personal. Neither of my parents and hardly anyone in the neighborhood where I grew up went to college. But thanks to a lot of hard work and plenty of financial aid, I had the opportunity to attend some of the finest universities in this country.

For me, education was power.

For so many people, television and movies may be the only way they understand people who aren't like them.

For the record, our democracy is revered around the world. And free elections are the best way on Earth to choose our leaders. This is how we elected John F. Kennedy; Ronald Reagan; two George Bushes; Bill Clinton; and Barack Obama. It has worked for decades.

Fortunately, we have help from the media. I have to say this: I'm very grateful for the support and kindness that we've gotten. People have respected their privacy and in that way, I think, you know, no matter what people may feel about my husband's policies or what have you, they care about children and that's been good to see.

Here in America, we don't give in to our fears. We don't build up walls to keep people out.

Here in America, we don't let our differences tear us apart. Not here. Because we know that our greatness comes from when we appreciate each other's strengths, when we learn from each other, when we lean on each other, because in this country, it's never been each person for themselves. No, we're all in this together. We always have been.

Hillary doesn't play. She has more experience and exposure to the presidency than any candidate in our lifetime - yes, more than Barack, more than Bill. So she is absolutely ready to be Commander-in-Chief on day one. And, yes, she happens to be a woman.

I always say that women should wear whatever makes them feel good about themselves. That's what I always try to do.

I am an example of what is possible when girls from the very beginning of their lives are loved and nurtured by people around them. I was surrounded by extraordinary women in my life who taught me about quiet strength and dignity.

I am desperate for change - now - not in 8 years or 12 years, but right now.

I am so tired of fear. And I don't want my girls to live in a country, in a world, based on fear.