Diet and Weight Control

• Overweight and underweight are defined as weight 10% to 20% and 10% to 15% above average respectively.
• The term normal weight can mean average, desired, or standard.
• Water intake should be

  eight 8-ounce glasses daily.
• Avoid saturated fat and cholesterol.
• Eat a variety of foods.
• Reduce salt intake (do not add salt at the table).
• Avoid excess sugar (desserts and candy).
• Maintain ideal body weight for age and height.
• Eat four to five small meals a day rather than three large ones.
• Drink alcohol in moderation, if at all.
• Normal weight is that which is appropriate for the maintenance of good health for a particular individual at a particular time.
• The rule of thumb method for determining one’s ideal body weight is as follows: 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.
• Large-boned individuals of both sexes increase the first sum by 10%.
• Small-boned individuals of both sexes decrease the first sum by 10%.
• A high-calorie, high-protein shake with 8 ounces of Egg Beaters, 2 tablespoons corn syrup, honey, or sugar, 1/2 cup whipping cream, and 1/2 teaspoon vanilla is a good source of calories and protein.
• Behavior modification must be an essential component of any weight loss or weight gain regimen.
• Excessive weight endangers health and should be lost by the use of a reduced-calorie diet based on MyPyramid.
• Fad diets ultimately fail because they do not change eating habits.
• Excess weight is usually caused by energy imbalance.
• Exercise is beneficial to weight loss regimens but rarely can replace the reduced-calorie diet.
• A reduced-calorie diet helps the dieter change eating habits and avoid regaining the lost weight.
• A peanut butter snack spread with 1/3 cup serving of instant dry milk, honey, water, and 3 heaping tablespoons of peanut butter is a good source of calories and protein.
• Underweight is also dangerous to health, and psychological counseling as well as a high-calorie diet may be required for proper treatment.
• A high-calorie shake with 6 ounces of vanilla ice cream, 1/2 cup vegetable oil, 1/2 cup corn syrup, and 2 tablespoons whole milk is a good source of calories and protein.
• Fad diets are expensive and boring and may lead to nutritional deficiencies.
• The medical standard used to define obesity is the body mass index (BMI).
• The BMI is obtained by dividing weight in kilograms by height in meters squared.
• Fewer health risks are associated with a BMI range of 19 to 25 than with BMI above or below that range.
• A BMI between 25 and 30 indicates overweight, whereas a BMI over 30 indicates obesity.
• The distribution of fat is another indicator of possible health problems.
• Fat in the abdominal cavity (visceral fat) has been shown to be associated with a greater risk for hypertension; coronary heart disease; type 2 diabetes; and certain types of cancer than has fat in the thigh, buttocks, and hip area.
• Sixty-four percent of Americans are overweight or obese.
• Data from the National Center for Health Statistics show that 73% of adults 20 years old and older are overweight or underweight.
• Obese persons are also overweight.
• Obesity and overweight have become epidemic.
• If weights remain the same, one is considered overfat because the proportion of fat will have become too high.
• Fat protects organs from injury and acts as insulation.
• A healthy BMI range from 18.5 up to 25 refers to healthy weight.
• Using a caliper correctly requires practice and skill.