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8 Jan

National Healthy Weight Awareness Month

National Healthy Weight Awareness Month

According to the FDA, judging whether someone is at a healthy weight is done with your Body Mass Index (BMI) which is based on your height and weight. To calculate yours and to learn more about BMI, visit:

https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html

Below are the classifications of BMI, but it is important to remember that BMI is only one way to classify weight. 

BMI Range

Less than 18.5

18.5-24.9

25.0-29.9

30.0 or Higher

Classification

Underweight

HEALTHY

Overweight

Obese

 

To manage your weight, try using these four tips suggested by the FDA:

Tip 1: Plan meals for a few days in advance - this can help you stick to a healthy routine.

Tip 2: Use MyPlate - a convenient way to develop healthy eating habits designed for all age groups (https://www.choosemyplate.gov/). This will help balance out your diet to ensure you’re getting a healthy mix of all food groups. Examples from different food groups are shown below.

Tip 3: Change portion sizes to fit your weight goals. Follow the chart below for some examples of proper portion sizes of common foods. 

 

Tip 4: Read the nutrition label - get familiar with the ins and outs of a nutrition label at https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/#intro

  • First, check out the “Serving Size” at the top of the nutrition label to see how much you should be eating
    • Underneath, you can see how many calories are in each serving
  • Next, move on to check out the nutrients listed
      • Paying attention to the “% Daily Value” can help gauge how much of each nutrient is needed
      • Aim to get less than 100% every day of:
            • Saturated fats
            • Trans fats
            • Cholesterol
            • Sodium
    Aim for 100%
      most days of:
      • Dietary fiber
      • Vitamin A + C
      • Calcium
      • Iron

 

For more information, please visit:

https://www.cdc.gov/healthyweight/

https://diet.mayoclinic.org

 

By: Anthony Walrath and Mitchell Kincaid, CapitalCare PharmD Candidates