Maintain Weight

Obesity affects over 1/3 of the general population and is without doubt the United States’ largest pandemic.

Self image and general well-being can be destroyed by obesity and the damage goes far beyond. Almost all of the nation’s top killers list obesity as a contributing factor, including:

Coronary heart disease
Type 2 diabetes
Cancers (endometrial, breast, and colon)
Hypertension (high blood pressure)
Dyslipidemia (high total cholesterol or high levels of triglycerides)
Stroke
Liver and Gallbladder disease
Sleep apnea and respiratory problems
Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)
Gynecological problems (abnormal menses, infertility)

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Source: Centers for Disease Control and Prevention

Body Mass Index (BMI) is a number calculated from a person’s weight and height. BMI is a reliable indicator of body fatness for people. BMI is an easy-to-perform method of screening for weight categories that may lead to health problems.

Obesity is a serious disease that needs appropriate medical help.

Eating Healthy

A HEALTHY DIET INCLUDES A VARIETY OF FOODS

Protein – fish, meat, dairy products, eggs, nuts and beans
Fat – oils, meat, dairy and nuts
Carbohydrates – pasta, fruits, vegetables, rice, beans and sweets
Vitamins – especially A, B, C, D, E, and K
Minerals – especially calcium, potassium and iron
Water – 80% of our bodies

Protein

Body Weight(lbs)	Grams of Protien per Day
100	36
120	43
140	50
160	58
180	65
200	72
220	79
240	86

How much protein do I need?
The amount of protein each individual needs varies based on a variety of factors (exercise, exposure, etc.), but the new basic formula for adults is:

body weight (lbs) x .36 = grams of protein.
For instance, if you weighed 170 lbs, you would need about 60 grams of protein a day. (170 x .36 = 61.2 grams of protein)

Fats

Not all fats are bad. This may be surprising, but there are different kinds of fat, and some are good for you, in moderation. All fats, good or bad, should be consumed in moderation, generally not exceeding 10% of your daily intake. Trans fat is the worst kind of fat. Trans fats are created when oils are turned into solid fats, these can be found in:

Many processed foods:

Crackers
Cereals
Baked goods
Snack foods
Salad dressings
Cereals
Fried food

Fruits and Vegetables

Vegetables are one of the cornerstones of a healthy diet. Picking the right vegetables with the highest nutrition value is very important, and surprisingly easy. Your eye is finely honed tool for picking the most nutritious variety.

Look for a mix of the following:

Rich colors (yellow, orange, red)
Dark leafy greens

Cooked Tomatoes

Eating fruits and vegetables lowers your risk for cancer, cardiovascular disease, and improves gastrointestinal health and vision.

Fiber

Fiber is one of the most vital parts of a healthy diet. It’s also one of the most confusing. High-fiber diets play a huge role in reducing the risk of heart disease, type 2 diabetes, diverticular disease, and constipation.

How to get more fiber in your diet:

Eat whole fruits instead of juice
Eat whole grain cereals for breakfast
Snack on raw vegetables
Eat beans and other legumes
Men should consume 30 grams of fiber a day, women and children 20 grams.

Carbohydrates

Despite advice from recent trend diets, carbohydrates are essential to a balanced diet, fueling the body and allowing proper organ function. As with any other part of a healthy diet, picking the right kind of carbohydrates is extremely important; good carbohydrates help the body, while bad carbohydrates hurt it. Bad carbohydrates can contribute to weight gain, diabetes, and heart disease.

The bad carbohydrates:

Soda
Pastries
White rice
White bread

The good carbohydrates:

Vegetables
Fruits
Beans
Whole grain bread
Brown rice
Wild rice