Being overweight or underweight puts you at risk for chronic diseases, health conditions, and potential falls and fractures. Doctors determine weight based on your Body Mass Index (BMI). Your BMI is a calculation of your body fat based on your height and weight. According to the Centers for Disease Control (CDC), your weight status is determined by your BMI. The levels of weight status are:
BMI Weight Status
Researchers have determined that a BMI of 25 or more is a risk for chronic disease and poor health. To maintain a healthy weight, the CDC recommends that your diet contains:
Lean protein sources include fish, poultry, eggs, legumes, and soy products. Low-fat foods should be low in saturated and trans-fat and cholesterol. Talk with your doctor about how many calories you need every day and plan your diet within that allowance.
To determine your BMI status check the chart below and if you would like a PDF version let me know in the comments below and I will send one to you.
In a previous article I provided 11 unhealthy eating patterns and made suggestions for eating in a more wholesome way. Now the problem may not be with what you are eating, but with how much you’re eating - or not eating.
Most of us really do not know how many servings of fruits and vegetables we’re supposed to eat on a daily basis. And if you do know, then you may not know how much of each type is in a serving. Here are a few examples:
While it may sound tricky, it is actually isn’t once you get the hang of the science behind it.
And here are four tips to help you out.
Washing, draining, and cutting your food in advance is a great time-saver. Plus, it’ll stop any excuse you have from grabbing that comfort food, like a cookie, dead in its tracks. Once you got that done it’ll be easier to add some chopped broccoli to your omelets, or a handful of berries to your yogurt or pancake batter.
This also makes it easier to roast vegetables, giving them a quick stir in some oil, a bit of seasoning and heat pumps up their flavor and, in some cases, even enhances their nutritional values. You can roast almost all vegetables either in the oven or on your stove top. And you can even mix and match, and create your own, unique healthy recipes.
One of our favorite dishes is to stir fry vegies with chicken or left over roast pieces. Add a small portion of rice on the side or pour the mixture over the rice and you have a quick and easy yummy meal.
Another wonderful way to plan ahead is keep frozen fruits and vegetables on hand. They still retain both their nutritional value and their delicious flavor. The added advantages of having frozen food stuffs available are that they are already prepared, ready to go, and available whenever you need them.
Enjoy a Salad
Compliment your lunch or dinner meal with a salad. Salads may be the most versatile meals ever developed. You can do classic salads or add protein like chicken or tuna; you can add beans, chickpeas, corn - whatever your taste buds desire.
You can also add nuts, fruits, and vegies to your salad. There is nothing like a plate salad with leavy greens, toped with strawberries, blueberries, mixed nuts, and sliced left-over chicken. A really healthy meal in itself. However, watch what you use for dressing as some of them are too creamy and filled with salt. Use a simple dressing such as Italian or my favourite - a splashing of Amoretto liqueur.
Salads are also a great lunch alternative as they are lower in calories while still filling you up while at the same time reducing the risk of late afternoon tiredness. This is so because salads contain ingredients that are loaded with fiber, vitamins and minerals that keep your metabolism going longer while boosting concentration and energy levels.
And Then There Is Dessert
The trick here is to have that sumptuous dessert without blowing your diet to heck. It seems we all crave something sweet after each meal (and in-between them) because our blood sugar levels drop at certain times during the day. Rather than going for that candy bar or bucket of ice-cream, grab a bit of fruit or raw vegies which will fill you with fiber, vitamins, minerals.
This will bring your craving to a halt plus it will improve your focus and sharpness during the afternoon, as opposed to that drowsy feeling that comes over us when we’re drained and feel out of sorts. You can cut up several types of fruit to make a fruit salad or put them in a blender to make a smoothie. You can have a different type of desert for every day of the week that will satisfy your sweet tooth without piling on the calories.
Does that mean you can’t have a piece of pie after a meal. Absolutely not. However, watch how big of slice you have – a quarter of a pie is too much, cut the quarter in half or thirds and you are looking at better portion. And, if you are having apple pie reduce the ice cream scope to half.
The best thing you can do for your health is to find the right amounts that suit your needs. Your gender, age, whether you lead an active or a more sedentary lifestyle are all factors that determine how much you should eat.
Here Comes The Meat
Meat adds protein to your diet and most people enjoy it with there meals. Vegetarians need protein as well, but they get it from other sources – a topic for another article. Remember too much red meat is hard on the heart. We don’t need a whole steak or four thick slices of roast beef for example. The best way to calculate meat portions is to measure them against the palm of your hand. Make the meat portion as big as the palm of your hand. This way you wont eat the whole steak and maybe you will have enough for two people or save some for another day with your salad.
The bottom line is that you can keep your BMI in check by eating balanced meals and proper foods. One method of keeping that balance and mix of foods is using the Mediterranean Diet Plan (See my Review here)
The Mediterranean Diet is a way to consume healthy foods in the traditional style of countries bordering the Mediterranean Sea. The diet traditionally consists of the region’s fruits, vegetables, beans, nuts, seafood, olive oil and dairy. Ah, and “la pièce de résistance” of any meal is a pleasant glass of wine or two. However, the Mediterranean Diet is more than just delicious and wholesome food. For it to have an impact on your mood and your mental and physical health you will need to keep up with your regular physical activity and socialization especially by sharing your favorite meals with family and friends.
If you want to create your own Customized Mediterranean Diet Plan Go Here.
Thank you for reading and as always,
Stay Safe. Be Well. And become the person you were meant to be.
Sources for this article
BMI Tables : https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmi_tbl2.htm