HEALTHY LIVING!!!
Our bodies need a healthy diet, which should include all the things you need to develop normally - proteins, carbohydrates, fats, minerals and vitamins. Cutting out things you might see as fattening, such as carbohydrates or fats, can stop your body from developing normally.
There are some simple rules that can help you to stay a healthy weight. They sound quite easy, but might be more difficult to put into practice. You can ask your family and friends to help you to stick to these rules - and it might even help them to be a bit more healthy!
- Eat regular meals - breakfast, lunch and dinner.
- Include carbohydrate foods such as bread, potatoes, rice or pasta with every meal.
- Try to eat at the same times each day. Long gaps between meals can make you so hungry that you eventually eat far more than you need to.
- Get enough sleep.
- Avoid sugary or high-fat foods and junk foods. If you have a lunch of crisps, chocolate and a soft drink, it doesn't feel as if you're eating much, but it will pile on the pounds. A sandwich with fruit and milk or juice will fill you up, but you are much less likely to put on weight - and it's better for your skin.
- Take regular exercise. Cycling, walking or swimming are all good ways of staying fit without going over the top.
- Try not to pay too much attention to other people who skip meals or talk about their weight.
| BMI (kg/m2) |
19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 35 | 40 |
| Height (in.) |
Weight (lb.) | |||||||||||||
| 58 | 91 | 96 | 100 | 105 | 110 | 115 | 119 | 124 | 129 | 134 | 138 | 143 | 167 | 191 |
| 59 | 94 | 99 | 104 | 109 | 114 | 119 | 124 | 128 | 133 | 138 | 143 | 148 | 173 | 198 |
| 60 | 97 | 102 | 107 | 112 | 118 | 123 | 128 | 133 | 138 | 143 | 148 | 153 | 179 | 204 |
| 61 | 100 | 106 | 111 | 116 | 122 | 127 | 132 | 137 | 143 | 148 | 153 | 158 | 185 | 211 |
| 62 | 104 | 109 | 115 | 120 | 126 | 131 | 136 | 142 | 147 | 153 | 158 | 164 | 191 | 218 |
| 63 | 107 | 113 | 118 | 124 | 130 | 135 | 141 | 146 | 152 | 158 | 163 | 169 | 197 | 225 |
| 64 | 110 | 116 | 122 | 128 | 134 | 140 | 145 | 151 | 157 | 163 | 169 | 174 | 204 | 232 |
| 65 | 114 | 120 | 126 | 132 | 138 | 144 | 150 | 156 | 162 | 168 | 174 | 180 | 210 | 240 |
| 66 | 118 | 124 | 130 | 136 | 142 | 148 | 155 | 161 | 167 | 173 | 179 | 186 | 216 | 247 |
| 67 | 121 | 127 | 134 | 140 | 146 | 153 | 159 | 166 | 172 | 178 | 185 | 191 | 223 | 255 |
| 68 | 125 | 131 | 138 | 144 | 151 | 158 | 164 | 171 | 177 | 184 | 190 | 197 | 230 | 262 |
| 69 | 128 | 135 | 142 | 149 | 155 | 162 | 169 | 176 | 182 | 189 | 196 | 203 | 236 | 270 |
| 70 | 132 | 139 | 146 | 153 | 160 | 167 | 174 | 181 | 188 | 195 | 202 | 207 | 243 | 278 |
| 71 | 136 | 143 | 150 | 157 | 165 | 172 | 179 | 186 | 193 | 200 | 208 | 215 | 250 | 286 |
| 72 | 140 | 147 | 154 | 162 | 169 | 177 | 184 | 191 | 199 | 206 | 213 | 221 | 258 | 294 |
| 73 | 144 | 151 | 159 | 166 | 174 | 182 | 189 | 197 | 204 | 212 | 219 | 227 | 265 | 302 |
| 74 | 148 | 155 | 163 | 171 | 179 | 186 | 194 | 202 | 210 | 218 | 225 | 233 | 272 | 311 |
| 75 | 152 | 160 | 168 | 176 | 184 | 192 | 200 | 208 | 216 | 224 | 232 | 240 | 279 | 319 |
| 76 | 156 | 164 | 172 | 180 | 189 | 197 | 205 | 213 | 221 | 230 | 238 | 246 | 287 | 328 |
|
Risk of Associated Disease According to BMI and Waist Size | |||
| BMI | Waist less than or equal to 40 in. (men) or 35 in. (women) |
Waist greater than 40 in. (men) or 35 in. (women) | |
| 18.5 or less | Underweight | -- | N/A |
| 18.5 - 24.9 | Normal | -- | N/A |
| 25.0 - 29.9 | Overweight | Increased | High |
| 30.0 - 34.9 | Obese | High | Very High |
| 35.0 - 39.9 | Obese | Very High | Very High |
| 40 or greater | Extremely Obese | Extremely High | Extremely High |
MODERATE AMOUNT OF PHYSICAL ACTIVITY:
| Examples of moderate amounts of physical activity | |
| Common Chores | Sporting Activities |
| Washing and waxing a car for 45-60 minutes | Playing volleyball for 45-60 minutes |
| Washing windows or floors for 45-60 minutes | Playing touch football for 45 minutes |
| Gardening for 30-45 minutes | Walking 1.75 miles in 35 minute (20min/mile) |
| Wheeling self in wheelchair 30-40 minutes | Basketball (shooting baskets) 30 minutes |
| Pushing a stroller 1.5 miles in 30 minutes | Bicycling 5 miles in 30 minutes |
| Raking leaves for 30 minutes | Dancing fast (social) for 30 minutes |
| Walking 2 miles in 30 minutes (15 min/mile) | Water aerobics for 30 minutes |
| Shoveling snow for 15 minutes | Swimming Laps for 20 minutes |
| Stairwalking for 15 minutes | Basketball (playing game) for 15-20 minutes |
| Bicycling 4 miles in 15 minutes | |
| Jumping rope for 15 minutes | |
| Running 1.5 miles in 15 min. (10min/mile) | |
*This helps you burn maximun 200 calories a day.
WHAT FOOD WHAT CALORIES!!!!!!!!
| BREADS & CEREALS | Portion size * | per 100 grams (3.5 oz) | energy content |
| Bagel ( 1 average ) | 140 cals (45g) | 310 cals | Medium |
| Biscuit digestives | 86 cals (per biscuit) | 480 cals | High |
| Jaffa cake | 48 cals (per biscuit) | 370 cals | Med-High |
| Bread white (thick slice) | 96 cals (1 slice 40g) | 240 cals | Medium |
| Bread wholemeal (thick) | 88 cals (1 slice 40g) | 220 cals | Low-med |
| Chapatis | 250 cals | 300 cals | Medium |
| Cornflakes | 130 cals (35g) | 370 cals | Med-High |
| Crackerbread | 17 cals per slice | 325 cals | Low Calorie |
| Cream crackers | 35 cals (per cracker) | 440 cals | Low / portion |
| Crumpets | 93 cals (per crumpet) | 198 cals | Low-Med |
| Flapjacks basic fruit mix | 320 cals | 500 cals | High |
| Macaroni (boiled) | 238 cals (250g) | 95 cals | Low calorie |
| Muesli | 195 cals (50g) | 390 cals | Med-high |
| Naan bread (normal) | 300 cals (small plate size) | 320 cals | Medium |
| Noodles (boiled) | 175 cals (250g) | 70 cals | Low calorie |
| Pasta ( normal boiled ) | 330 cals (300g) | 110 cals | Low calorie |
| Pasta (wholemeal boiled ) | 315 cals (300g) | 105 cals | Low calorie |
| Porridge oats (with water) | 193 cals (350g) | 55 cals | Low calorie |
| Potatoes** (boiled) | 210 cals (300g) | 70 cals | Low calorie |
| Potatoes** (roast) | 420 cals (300g) | 140 cals | Medium |
| Rice (white boiled) | 420 cals (300g) | 140 cals | Low calorie |
| Rice (egg-fried) | 500 cals | 200 cals | High in portion |
| Rice ( Brown ) | 405 cals (300g) | 135 cals | Low calorie |
| Rice cakes | 28 Cals = 1 slice | 373 Cals | Medium |
| Ryvita Multi grain | 37 Cals per slice | 331 Cals | Medium |
| Ryvita + seed & Oats | 180 Cals 4 slices | 362 Cals | Medium |
| Spaghetti (boiled) | 303 cals (300g) | 101 cals | Low calorie |
Skinny cooks can't be trusted.
American Saying
As I ramble through life, whatever be my goal, I will unfortunately always keep my eye upon the doughnut and not upon the whole.
Wendy Wasserstein
The rest of the world lives to eat, while I eat to live.
Socrates
Take twice as long to eat half as much.
Anonymous
Gluttony is an emotional escape, a sign something is eating us.
Peter De Vries
Your body is the baggage you must carry through life. The more excess the baggage, the shorter the trip.
Arnold H. Glasgow
Feed sparingly and defy the physician.
James Howell
In eating, a third of the stomach should be filled with food, a third with drink and the rest left empty.
Talmud
One way to get thin is to re-establish a purpose in life.
Cyril Connolly
