Practical 1
Practical 1
Practical 1
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
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◦ Men:BMR=66+(6.23xW)+(12.7xH)-(6.8xA)
◦ Women:BMR=655+(4.35xW)+(4.7xH)-(4.7x A)
◦
Activity factors:
SEDENTARY 1.2
MODERATE 1.7
ServingandPortionsizes
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Here are some everyday comparisons to help you figure out your serving sizes.
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Serving sizes :
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Serving sizes :
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Measurement ofvolume
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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
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Non StarchyVegetables
◦ 25calories, 5g C, 2 g P, 0g F
◦ 1 cuprawforallvegetables
◦ Broccoli,spinach,turnip,onion,okra,kale,mushroomsetc
◦ 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
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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
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