Guidelines

Recommended BMI

  • Normal 18.5 – 24
  • less than 18.5 low
  • 25 – 30 high
  • 30 + very high – obese
  • BMI = Body Mass Index = (weight (lbs) x 703)/height (in)/height (in)
  • BMI in metric = weight (kg) / height (m) / height (m)

Recommended % Body Fat

Females:

  • 20 – 39 recommended 21-33 high 34 – 38 very high 38+
  • 40 – 59 recommended 23 – 34 high 35 – 40 very high 40+
  • 60 – 79 recommended 24 – 26 high 37 – 41 very high 41+

Males:

  • 20 – 39 recommended 8 – 20 high 21 – 25 very high 25+
  • 30 – 59 recommended 11- 21 high 22 – 17 very high 27+
  • 60 – 79 recommended 13 – 25 high 26 – 30 very high 30+

Daily Requirements

  • Fibre - 25 – 35 grams/day
  • Fat - 10% of daily calories or 6 grams daily intake from saturated fats. If 30% or more of the calories come from fat, choose something else.
  • Cholesterol - 300 mg or less/day
  • Sodium - 2000 mg or less/day
  • Protein - males approximately 55 grams/day, females 45/grams/day (depending on activity level).
  • Iron: Females – 18 mg/day Males – 8 mg/day
  1. Look at the ingredients list, if the first, second, third or fourth item in the list is a saturated fat, a partially hydrogenated vegetable oil, sugar, non-whole grain carbohydrate, or salt, put the item BACK on the shelf.
  2. Sugar maybe listed as sucrose, dextrose, lactose, maltose, fructose, glucose, honey, molasses, malt or corn syrup.

Superfoods

  • Eat a variety of super foods each and every day, they are packed with antioxidants, vitamins and good food for your body and brain:
  • Garlic
  • Tomatoes
  • Olive Oil
  • Spinach
  • Nuts
  • Pomegranate
  • Soy Products (tofu, Textured Vegetable Protein, soy beverages, soy protein powder, etc.)
  • Yogurt (no sugar added)
  • Blueberries
  • Fish
  • Grapes
  • Whole Grains
  • Beans
  • Brocolli
  • Green Tea

Healthy Eating and Weight Control Plan (by Cindy)

  • Water - drink 8 – 10 glasses of water daily (more if you exercise)
  • Meals - Eat 3 meals plus 2 snacks every day (to fuel your body throughout the day)
  • Protein - eat a protein at each meal (fish, lean meats, chicken, eggs, soy, beans, lentils)
  • Carbs - Limit starchy carbs: pasta, bread, rice, grains, etc. Try to eat your starchy carbs by noon (try not to eat after you last meal of the day or at least 2 hours before going to bed). EAT unlimited non-starchy vegetables: spinach, lettuce, carrots, cabbage, cauliflower, cucumbers, peas, turnips, zuccini, peppers, mushrooms, onions, tomatoes, eggplant, beans (green/wax), broccoli, celery.
  • Fruit - eat 2 to 3 servings of fruit daily.
  • Sugar - limit or eliminate sugar – use sugar substitutes (spenda, stivia)
  • White Stuff - limit or eliminate white flour, white pasta, potatoes, white bread, white rice). Use whole grain or whole wheat breads and pastas, and brown rice.
  • Portion Sizes: Think about portion sizes and don’t over eat. A portion size is usually the amount of food that will fit into your fist or the size of a computer mouse. DON’T eat out of bags or cartons. Cutting 200 – 250 calories/day (or 4 to 5 fewer bites) may result in 10 lbs. weight loss/year. Second helpings 3 times per week may cause an extra 10 lbs/year.
  • Fats: limit saturated fats (butter, red meats, coconut/palm oils, cheese).
  • Eliminate Trans Fat - shortening, margarine, doughnuts, fries)
  • EAT Polyunsaturated and nonunsaturated fats (olive/canola oils)
  • Best Fats: omega 3 (salmon, flax seed, canola seed)
  • Temptation - clear your environment of tempting foods – avoid tempting places. Stock your kitchen with GOOD healthy foods (superfoods, whole grains, variety of fruits and vegetables).
  • Teeth - brush you teeth directly after each meal or chew strong mint gum. You’ll be less tempted to snack or continue eating. THIS REALLY WORKS.
  • Enjoy - take the time to taste your foods, avoid distractions. Eat in a quiet place.
  • EXERCISE:
  • C - Cardio increase your heart rate 4/5 times/week for 30 – 60 minutes
  • S - Strength Training 2 – 3 times week – use major muscle groups with weight machines, strength bands, hand weights, etc.)
  • S - Stretch to maintain flexibility – yoga, pilates, tai chi, stretching machine
  • C - Core – to maintain back health and good posture (stability ball, yoga, pilates, tai chi, etc.)
  • Make exercise a priority in your life. You MUST take the time to take care of your body.
  • POSITIVE - think positive – think success and try to live this healthy lifestyle at least 80% of the time.
  • KEY to success is to PLAN PLAN PLAN PLAN PLAN and PLAN more…

Comments are closed.