Strive for Healthy Weight

To determine a healthy weight, we can use two quick techniques at the comfort of our home! A measure of our Body Mass Index (BMI), and a waist circumference measurement. BMI is basically your weight in relation to your height. You can use one of the many Adult BMI Calculators available in the internet to calculate your weight. Tools as this calculator provide you with an estimate of your BMI and it provides a baseline on where we are and where we need to be in regards to weight. The idea is to aim for a healthy weight, keep in mind that there are other factors, besides weight, height, and gender such as muscle tone, frame size and tone that helps determining a healthy weight.
Aiming for a healthy weight will prevent you from falling into any other unhealthy category, such as underweight, overweight and obesity. Underweight refers to body weight below healthy weight or a BMI of 18.5. Overweight is the opposite, body weight higher than healthy weight or BMI between 25-29.9 and Obese is the term use when your BMI is higher than 30.

                           Where do we start?

 

A Healthy diet is the key to a healthy weight! Dietary Guidelines point the consumer to balance calorie intake, increase intakes of nutrient dense foods, reduce the intake of some foods and build a healthy eating pattern. We are constantly on the go, and unfortunately we resort to prepackaged processed foods, exactly the food we should limit. Changing the way we eat is a must; we do not need to make big changes all at once. Small steps will get us there. Eating healthy is not temporary; it is a lifetime commitment.

               Tips to establish Healthy Eating Habits

When ordering/eating out, there are ways in which we can control the amount of food we eat. I personally ask the server to refrain from bringing complimentary “chips” or “bread” to the table while we wait for our food. I only order water for drinks. Portion control is a must! We can start by implementing small changes such as, sharing our meal with a friend, ordering a kids size meal, taking ½ of it to go, etc. All of these are great techniques in controlling our food portions and easier on our pocket. Double win!


At home, the use of measuring tools is great tool. The use of smaller plate, the 9” versus the 12”. Establish a time after dinner and make the kitchen off limits! Don't buy junk food, replace your snacks for fruits, vegetables and healthy granola bars. Read food labels! Food labels provide a simple breakdown of nutrients and ingredients. I have a rule of thumb in my house, if I do not understand the first four ingredients, or if sugar is within the first four, I do not buy it! Food labels provide awareness, education is the key! Last but not least, move, move, move! Stay active! Take the stairs, park farther away, dance, walk, stay moving! These are all small inexpensive changes with cumulative health benefits.

 

References:

Sizer, F., & Whitney, E. (2013). Nutrition Concepts and Controversies (13th ed.). Wadsworth Cengage Learning.

Variyam, J.N., 2008. Do nutrition labels improve dietary outcomes? Health Econ. 17(6), 695–708.