BASICS FOR DIET PLAN

Body Mass Index

Your BMI is an indirect measure of your body composition -- or how much
body fat you have. Although BMI doesn’t measure body fat directly, it uses
your weight and height to determine whether you’re classified as underweight,
normal weight, overweight or obese.

Basal Metabolic Rate

Your BMRisthenumberofcaloriesyourbodyburns at resttodobasic functions
like breathing, digesting, keeping your heart beating and all the other
physiological tasks that keep you alive.

Limitation of BMI
If a man has a lot of muscle, which is denser than fat, his BMI may categorize
himasoverweight,whenherweightisactuallyhealthy.
BMI also doesn’t adjust for age or gender. Women naturally have more body
fat than men, and older people tend to have more body fat than younger
people. So a sedentary older woman with low muscle mass may be overly
fat, even though she has a normal BMI.
BMI FORMULA:
BMI=(WeightinKilograms/(Heightin Meters x Height in Meters))
BMI Categories:
Underweight= <18.5
Normalweight=18.5–24.9
Overweight =25–29.9
Obesity = BMI of 30 or greater

Calculationofcalories:(BMR)(Activityfactor)

◦ FORMULA FORBMR:
◦ W=weightinpounds H = height in inches A=ageinyears

1
 ◦ Men:BMR=66+(6.23xW)+(12.7xH)-(6.8xA)
◦ Women:BMR=655+(4.35xW)+(4.7xH)-(4.7x A)
◦
Activity factors:

LIFE STYLE ACTIVITY FACTOR

SEDENTARY 1.2

LOW ACTIVITY 1.5

MODERATE 1.7

HIGH ACTIVITY 1.9

ServingandPortionsizes

A "serving" is the amount of food recommended in consumer

education materials such as MyPlate. A "portion" is the amount of a
food you choose to eat at any one time — which may be more or
less than a serving

2
 Here are some everyday comparisons to help you figure out your serving sizes.

 1 teaspoon of margarine is the size of one dice

 3 ounces of meat is the size of a deck of cards
 1 cup of pasta is the size of a baseball
 1½ ounces of cheese is the size of four stacked dice
 ½ cup of fresh fruit is the size of a tennis ball

3
Serving sizes :

4
Serving sizes :

5
Measurement ofvolume

Food Exchange list

◦ What is food exchange list?
◦ The food exchange system help people learn how to eat more balanced
and nutritious diet, providing a wide variety of foods.
◦ The word exchange refers to the fact that each item on a particular list in
the portion listed may be interchanged with any other food item on the
same list.

How to use food exchange list?

◦ The food list is divided into groups.
1. Starches
2. Fruits an fruit juices
3. Milk, yogurt, dairy like foods IV.Non-starchy vegetables

4. V. Sweets, desserts, and other carbohydrates VI.Meats and meat

substitutes
Standard Sizes
◦ 1 cup = 225ml ½ cup = 112ml
◦ 1/3 cup = 79ml 2/3 cup = 158ml
◦ 1 ounce = 30g ½ ounce = 15 g
◦ 3 ounce = 90 g 6 ounce = 180 g
◦ 1 tbsp = 15 ml 2 tbsp = 30 ml

6
7
Starches, cereals , grains, pasta, starchy vegetables, snacks
Provides 80 calories, 15g C, 3g P , 0-3g F

Starches:
 1 white bread of 1 oz 2 slice of brown bread
 1 chapatti (6 diameters)
 Cereals, grains, pasta
 Wheat bran ½ cup (112ml)
 Pasta, cooked or brown rice cooked 1/3 cup (79ml) Starchy vegetables
 Corn ½ cup (112ml)
 Boiled potato ½ cup (3oz)
 Sweet potato ½ cup
 Snacks
 Animal crackers 8 pieces
 Melba toast 4 pieces
Fruit and Fruit Juices
 Provides 60 calories, 15g C, 0g P, 0g F
 ½ bananas(large)
 ½ mangos
 3 dates ½ pineapple, canned
 ½ grapefruit juice
 ½ peach juices

Milk andYogurt

 15g C, 8gP
 100 calhave0=3g F
 Examplefatfreemilk1 cup
 120 calhave5g F
 2/3 cupyogurt(plain-fatfree) 6 oz
 160 calhave 8g fat
 1 cup goat’smilk
8
Non StarchyVegetables

◦ 25calories, 5g C, 2 g P, 0g F
◦ 1 cuprawforallvegetables
◦ Broccoli,spinach,turnip,onion,okra,kale,mushroomsetc

Meat and Meat Substitutes

◦ 0g C, 7gP
◦ 45cal 0-3 F (lean)
◦ 1 ozcheese
◦ 2 eggwhites
◦ 75 cal 4-7g F (medium)
◦ I oz friedfish
◦ I oz mozzarellacheese
◦ 100 cal 8g F (high)
◦ 1 oz processedmeats

Fats
◦ 45 cal, 0g C, 0g P, 5g F
◦ Monounsaturated
◦ 1 tbspoliveoil(15 ml)
◦ 6 almondsoil
◦ Polyunsaturated
◦ Mayonnaise 1tbsp
◦ Reduced margarine 1tbsp

9
 Others
• Lemonade 1 cup(8 oz) 30g C
• Softdrinkregular(12oz)` 38g C
• Honey1tbsp 15g C
• Sweetandsoursauce3tbsp 15g C
• Saladdressings,fatfree 3tbsp15g C
• Fat-free ice-cream½cup 22g C

10
11