Underweight = <18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity = 30+<
Real Life Nutrition operates out of Endocrinology Assoc. Inc
1030 S. Jefferson Street Suite 200 Roanoke VA 24016
If you would like to make an appointment please call:
8:00 a.m. and 4:00 p.m. EST
BODY MASS CALCULATOR
Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women.
Please enter your weight and height located below and then click on “Calculate BMI” and your BMI will be displayed.
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What is a healthy diet?
A healthy diet is the same if you have diabetes, heart disease, high blood pressure or most any other illness, as if you are healthy. You don’t need to completely eliminate your favorite foods. A healthy diet should include variety. Carbohydrate, protein and fats are all necessary daily. The amount of these nutrients and calories for each person is dependent on many variables, such as weight, height, activity, metabolism, family history, health history, and much more. Contact a dietitian to find out your specific needs.
Avoid fad diets that eliminate whole foods or food groups from you diet. Don’t be afraid to eat carbohydrates or fats. You will need a variety of fruits, vegetables, dairy, protein, grains and good fats to be completely healthy. You should avoid empty calories found in sodas, sugary beverages, sweets, and fried foods.
If you have diabetes, you should count your carbohydrates (95% of a carbohydrate turns to blood glucose within 10 minutes to 1 1/2 hours after you eat). The bigger the amount you eat at one sitting, the higher your blood glucose. Protein and fat do not turn to glucose, but watch out for saturated fats, because of your cholesterol. To count your carbohydrate, use your food label. Look primarily at the Serving size, and the Total Carbohydrate. You do not need to look at sugar, because these are included in the total.
Example: Cheerios - Serving size is 1 cup, and they have 20
rams of Total carbohydrate. If you eat 2 cups you then have 40 grams.
Each person needs a different amount of carbohydrate at a meal, but generally you should get between 45-60 grams per meal.
Keeping a food diary and testing your blood glucose before and 2 hours after meals can tell you how you are doing. In general, you should not see your blood glucose rise more than 20-50 points from the start of the meal to 2 hours after.
Goals for Diabetes Meal Planning
Healthy eating guidelines:
Are you an apple or a pear?
Apple shaped people tend to have higher risk for chronic illnesses than pears. You should try to increase your exercise and activity along with a healthy diet to lower your BMI to the normal range and prevent illness.
How active are you?
Most of the health organizations like the American Cancer Society and the American Diabetes Association recommend a minimum of 30 minutes of aerobic activity per day, such as walking. You also need to strengthen your body and maintain balance and flexibility. A dietitian or a certified personal trainer can help you with the right exercise routine for you.
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