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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.
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Healthy Weight BMI from 18.5 up to 25 refers to a healthy weight. |
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Overweight BMI from 25 up to 30 refers to overweight. |
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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 |
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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 |
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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. |
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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 ½ 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
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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
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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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Enter supporting content here
Click here to visit the Red Cross page that allows you to access
your local chapter of the Red Cross by entering your zip code in the specified box, to see how you can help in your area.
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