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Rule of Thumbs
Method for determining desired weight.
Males assume 106 pounds for the first 5 feet (60 inches) and add 6 pounds for each inch over 60.
Females assume 100 pounds for the first 5 feet (60 inches) and add 5 pounds for each inch over 60.
Fewer health risks are associated with a BMI range of 19 to 25 than with a BMI above or below that
range.
A BMI greater than 25 indicates obesity and health risks.
FAT DISTRIBUTION
Fat in the abdominal cavity is associated with a greater risk for hypertension, diabetes, coronary heart
disease, type 2 diabetes, and certain types of cancer than fat in the thigh, buttocks, and hip area.
Pear-shaped body has a lower risk for disease than does apple-shaped body.
HEALTHY WEIGHT
Not everyone can match the “healthy weight target”, which is a BMI of 19 to 25.
A “healthy weight” may be the weight at which one is eating nutritiously, is exercising, has no health
problems, and is free from disease.
FOOD SELECTION
Substitution foods:
• Fat-free milk for evaporated milk
• Evaporated fat-free milk for evaporated milk
• Yogurt or low-fat sour cream for regular sour cream
• Lemon juice and herbs for heavy salad dressings
• Fat-free salad dressings for regular salad dressings
• Fruit for rich appetizers or desserts
• Bouillon instead of cream soups
• Water-packed canned foods rather than those packed in oil or syrup
COOKING METHODS
Broiling, grilling, baking, roasting, poaching, boiling