Weight Management

Body max Index: BMI is a useful measure of overweight and obesity. It is calculated from your height and weight. BMI is an estimate of body fat and a good gauge of your risk for diseases that can occur with more body fat. The higher your BMI, the greater the risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers.

To maintain a healthy weight, you should combine diet and exercise!

Diet & Exercise

Enjoy the food you eat and take action for good health. You can take simple steps to help you have better health and lower your risk for heart disease, cancer, diabetes, stroke and osteoporosis by eating:

• A variety of grains, fruits, and vegetables each day; whole grain foods include whole wheat bread, brown rice, oats and whole grain corn
• Colorful vegetables every day; some examples are dark-green leafy vegetables, orange fruits and vegetables, and cooked peas and beans
• Three meals a day including breakfast

There are many foods and many ways to prepare them, so consider:

• Using vegetable oil instead of butter and hard margarine
• Choosing fat-free or low-fat milk products, and lean meats and chicken. Eat cooked dry beans and peas and fish more often
• Preparing foods with less salt or salty flavoring
• Using the Nutrition Facts Label on packaging to help you choose foods lower in total fat, especially saturated fat, trans-fats, cholesterol and sodium
• Limiting the amount of drinks and foods that are high in sugar
• Limiting foods that are high in calories, such as cookies, cakes, other sweets, French fries, and fats, oils, and spreads
• Limiting alcohol to one drink a day for women or two a day for men, if you choose to drink alcoholic beverages
• Choosing sensible portion sizes; if you’re eating out, order small portions, share with a friend, or take part of the food home (if you can chill it right away)

Another important aspect of maintaining a healthy diet is exercise. The combination of both help contributes to a healthy lifestyle. Aim for a healthy weight and balance the calories you eat with physical activity. Be sure to do the following:

• Get at least 7-9 hours of sleep each night
• Get moving – do 30 minutes or more of moderate exercise most days or every day; make physical activity part of your daily routine
• Be a role model for children-eat healthy meals and enjoy regular physical activities together; children need at least 60 minutes of physical activity every day