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BMI measures weight in relation to height.  The BMI ranges shown above are for adults.  They are not exact ranges of healthy and unhealthy weights.  However, they show that health risk increases at higher levels of overweight and obesity.  Even within the healthy BMI range, weight gains can carry health risks for adults.  

Directions: Find your weight on the bottom of the graph.  Go straight up from that point until you come to the line that matches your height.  Then look to find your weight group. 
 

Healthy Weight  BMI from 18.5 up to 25 refers to a healthy weight.  

Overweight BMI from 25 up to 30 refers to overweight. 

Obese  BMI 30 or higher refers to obesity. Obese persons are also overweight. 

box two

FIND OUT YOUR OTHER RISK FACTORS FOR CHRONIC DISEASE

The more of these risk factors you have, the more you are likely to benefit from weight loss if you are overweight or obese.

  • Do you have a personal or family history of heart disease?
  • Are you a male older than 45 years or a postmenopausal female?
  • Do you smoke cigarettes?
  • Do you have a sedentary lifestyle?
  • Has your doctor told you that you have

high blood pressure?

abnormal blood lipids (high LDL cholesterol,low HDL cholesterol, high triglycerides)?

          diabetes?

 

Box 7

HOW MANY SERVINGS DO YOU NEED EACH DAY?

Food group

Children

Ages 2-6

 

Women

 

Some older adults

 

About 1,600 calories

Older children

 

Teen girls

 

Active women

 

Most men

 

About 2,200 calories

 

 

Teen boys

 

Active men

 

 

About 2,800 calories

Grains Group

(Carbs)

Bread - Cereal Rice - Pasta

6

servings

9

servings

11

servings

Vegetable Group

5

5

5

Fruit Group

5

5

5

Dairy Group

Protein

Milk, Yogurt, & Cheese

2 or 3

2 or 3

2 or 3

Meat/Beans Group

Protein

Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group

2, for a total of 5 ozs.

2, for a total of 6 ozs.

3, for a total of 7 ozs.

 

Box 8

WHAT COUNTS AS A SERVING?

Bread, Cereal, Rice & Pasta Group (Grains Group) whole grain & refined

  • 1 slice of bread
  • About 1 cup of ready-to-eat cereal
  • 1/2 cup of cooked cereal, rice, or pasta

Vegetable Group

  • 1 cup of raw leafy vegetables
  • 1/2 cup of other vegetables cooked or raw
  • 3/4 cup of vegetable juice

Fruit Group

  • 1 medium apple, banana, orange, pear
  • 1/2 cup of chopped, cooked, or canned fruit
  • 3/4 cup of fruit juice

Milk, Yogurt & Cheese Group (Milk Group)

  • 1 cup of milk or yogurt
  • 1 1/2 ozs .of natural cheese (such as Cheddar)
  • 2 ozs. of processed cheese (such as American)

Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group (Meat & Beans Group)

  • 2-3 ozs. of cooked lean meat, poultry, or fish
  • 1/2 cup of cooked dry beans# or 1/2 cup of tofu counts as 1 oz. of lean meat
  • 2 oz. soy burger or 1 egg counts as 1 ounce of lean meat
  • 2 tablespoons of peanut butter or 1/3 cup of nuts counts as 1 oz. of meat

 

 

Box 9

SOME SOURCES OF CALCIUM

  • Yogurt
  • Milk
  • Natural cheeses such as Mozzarella, Cheddar, Swiss & Parmesan
  • Soy-based beverage w/added calcium
  • Tofu, if made w/calcium sulfate (read the ingredient list)
  • Breakfast cereal w/added calcium
  • Canned fish w/soft bones such as salmon, sardines
  • Fruit juice w/added calcium
  • Pudding made w/milk
  • Soup made w/milk
  • Dark-green leafy vegetables such as collards, turnip greens

 

Box 10

SOME SOURCES OF IRON*

  • Shellfish like shrimp, clams, mussels, and oysters
  • Lean meats (especially beef), liver** and other organ meats**
  • Ready-to-eat cereals with added iron
  • Turkey dark meat (remove skin to reduce fat)
  • Sardines
  • Spinach
  • Cooked dry beans (such as kidney beans and pinto beans), peas (such as black-eyed peas), and lentils
  • Enriched and whole grain breads

* Read food labels for brand-specific information.

** Very high in cholesterol.

High in salt.

Box 11

HOW TO INCREASE YOUR INTAKE OF WHOLE GRAIN FOODS

Choose foods that name one of the following ingredients first on the label's ingredient list (see sample in figure 4).

  • Brown rice
  • Oatmeal
  • Whole oats
  • Bulgur (cracked wheat)
  • Popcorn
  • Whole rye
  • Graham flour
  • Pearl barley
  • Whole wheat
  • Whole grain corn

Try some of these whole grain foods: whole wheat bread, whole grain ready-to-eat cereal, low-fat whole wheat crackers, oatmeal, whole wheat pasta, whole barley in soup, tabouli salad.

NOTE: "Wheat flour," "enriched flour," and "degerminated corn meal" are not whole grains.

 

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