Male Female
Height Ideal Weight Height Ideal Weight
4' 6" 63 - 77 lbs. 4' 6" 63 - 77 lbs.
4' 7" 68 - 84 lbs. 4' 7" 68 - 83 lbs.
4' 8" 74 - 90 lbs. 4' 8" 72 - 88 lbs.
4' 9" 79 - 97 lbs. 4' 9" 77 - 94 lbs.
4' 10" 85 - 103 lbs. 4' 10" 81 - 99 lbs.
4' 11" 90 - 110 lbs. 4' 11" 86 - 105 lbs.
5' 0" 95 - 117 lbs. 5' 0" 90 - 110 lbs.
5' 1" 101 - 123 lbs. 5' 1" 95 - 116 lbs.
5' 2" 106 - 130 lbs. 5' 2" 99 - 121 lbs.
5' 3" 112 - 136 lbs. 5' 3" 104 - 127 lbs.
5' 4" 117 - 143 lbs. 5' 4" 108 - 132 lbs.
5' 5" 122 - 150 lbs. 5' 5" 113 - 138 lbs.
5' 6" 128 - 156 lbs. 5' 6" 117 - 143 lbs.
5' 7" 133 - 163 lbs. 5' 7" 122 - 149 lbs.
5' 8" 139 - 169 lbs. 5' 8" 126 - 154 lbs.
5' 9" 144 - 176 lbs. 5' 9" 131 - 160 lbs.
5' 10" 149 - 183 lbs. 5' 10" 135 - 165 lbs.
5' 11" 155 - 189 lbs. 5' 11" 140 - 171 lbs.
6' 0" 160 - 196 lbs. 6' 0" 144 - 176 lbs.
6' 1" 166 - 202 lbs. 6' 1" 149 - 182 lbs.
6' 2" 171 - 209 lbs. 6' 2" 153 - 187 lbs.
6' 3" 176 - 216 lbs. 6' 3" 158 - 193 lbs.
6' 4" 182 - 222 lbs. 6' 4" 162 - 198 lbs.
6' 5" 187 - 229 lbs. 6' 5" 167 - 204 lbs.
6' 6" 193 - 235 lbs. 6' 6" 171 - 209 lbs.
6' 7" 198 - 242 lbs. 6' 7" 176 - 215 lbs.
6' 8" 203 - 249 lbs. 6' 8" 180 - 220 lbs.
6' 9" 209 - 255 lbs. 6' 9" 185 - 226 lbs.
6' 10" 214 - 262 lbs. 6' 10" 189 - 231 lbs.
6' 11" 220 - 268 lbs. 6' 11" 194 - 237 lbs.
BMI = Weight/(height* height) in mts.
Eg: 84/(1.77 mts * 1.77 mts) = 84/3.132 = 26.81( means, overweight)
BMI Categories:
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater
Types of Diet
Different Types Of Diet For Good Health
A deep insight into the components of balanced diet is essential for deriving maximum
benefits. A nutritious diet is devoid of trans fats and is a good source of omega 6 and omega
3 fatty acids.
The calorie intake depends on the height, weight, age, activity and sex of the individual. All
the micronutrients are taken care of. A healthy and balanced diet helps in the prevention of
nerve damage and ensures good sleep pattern. It also decreases the incidence of mental
disorders. Foods contaminated with poisonous metals and human pathogens are not
recommended.
A balanced diet is healthy and is of prime importance, owing to the overall well being of the
individual.
Merits Of Balanced Diet
The merits of a balanced diet include:
1. Relaxation to the mind
2. Maintenance of body weight
3. Increase in muscle performance
4. Better workout capacity
5. Regulation of emotions and
6. Decrease in lipid levels, such as triglycerides, cholesterol and so on.
Various types of hospital diets are soft diet, full liquid diet, clear liquid diet and solid diet.
Clear liquid diet is given immediately after surgery. Full fluid diet comprises of viscous
fluids, in the form of juices, white soups and so on.
Soft diet is given after four or five days of surgery or infection. It includes mashed and
double boiled rice and so on. Many individuals, who concentrate on a balanced diet, forget
about the importance of water. About eight to ten glasses of water helps in the elimination of
waste and other toxic metabolites. Water enhances the functioning of various foods, which
comprise a balanced diet.
A nutritious diet is key to maintaining good health. The food that we eat or drink on any
given day refers to a diet. However the foods that we eat should supply the vitamins and
calories our bodies need to be nourished with for optimum function. Unlike in the past where
one only heard of a weight loss diet, today there are a variety of diet types. The diet types
range from the Atkins diet, South Beach diet, Mediterranean diet, blood type diet, Zone diet,
low calorie diet, detoxification diet, GI diet, Gluten-free diet, juice diet and a plethora of
others.
People follow various types of diets for a variety of reasons like weight loss and weight gain,
religious and personal preferences, to recuperate from illnesses, as well as to combat diseases
like diabetes, cancer, hyperthyroidism and other chronic conditions. Most of the popular diets
have been thoroughly researched and tested for their effectiveness. However prior to
embarking upon a diet, it would be prudent for you to assess whether the nutrition objectives
of these diets are in sync with your dieting requirements. Personal considerations like your
age, activity levels, health condition, daily calories and vitamin recommendations needs must
be kept in mind.
Caution must be taken to ensure that your ideal diet contains all the essential nutrition needs
your body needs. A food guide pyramid and nutrition facts label on packaged foodstuff will
help in selecting the right diet for you.
Several popular diets can actually harm instead of heal you. Especially those diets, which
totally exclude vital food groups and restrict variations in food.
For instance some diets advocate that one greatly reduce the amount of carbohydrates, while
others advice an overly excessive consumption of fruits. They make unfound and false claims
that the human body cannot digest protein and carbohydrates simultaneously. The fact is that
different parts of our digestive tract caters to varied nutrients and absorb those nutrients.
However, most of our food like beans (which contain 50% protein and 50% carbohydrate) is
a combination of both proteins and carbohydrates. Whatever diet you choose to adopt, make
sure that it contains the average recommended vitamins and minerals, protein, carbohydrates,
fiber and fat your body needs.
balanced diet comprising of healthy and diverse foods is key to promoting good health. After
all, we are what we eat - Research continues to prove that eating healthy food promotes good
health and unhealthy food habits lead to a diseased body. Foods contain vital nutrients that
aid our body's metabolic function. However, a lack of consumption of these nutrients or
feeding upon the wrong kinds of food leads to an accumulation of toxins within the body,
resulting in chronic diseases in the long run.
A nutritious diet while ensuring overall well being, helps to maintain a healthy Body Mass
Index (BMI), reduces the risk of several debilitating diseases like cancer, cardiovascular
ailments, diabetes, osteoporosis and stroke. Thus a nutritious diet is important in the
prevention and cure of various diseases.
Healthy Food Groups
Since no single food group can nourish the body with all the vital
ingredients it requires, it is important that we consume a variety of
healthy foods to derive the nutrition our body needs. There are five main
food groups, they are:
• Fruits
• Vegetables
• Cereals and Pulses
• Dairy
• Poultry, Fish and Meat products
A healthy balanced diet of these five food groups ensures essential
vitamins, minerals and dietary fiber. The food group serving size will
depend upon various factors like age, activity level, body size and gender.
It is also important that one eat a variety of foods from within and across
the food groups. As some foods from within a food group provide more
nutrients than others. This will ensure that one gets the maximum
recommended nutrition from the food group; besides the food variety will
make for an interesting meal.
In conclusion, it must be noted that allopathic medicine treats the
symptoms rather than the root cause of the disease, which is usually
caused by wrong eating habits leading to an accumulation of toxins within
the system. Whereas a nutritious diet can rectify underlying causes of
diseases and restore one to wholeness of mind and body. Once we realize
the connection between a wholesome balanced diet and good health, our
food will be our medicine and maintaining good health will be a matter of
making the right food choices and leading a healthy lifestyle.
A Easy Weight Loss Tip
An easy way to determine the calories to be consumed to maintain your current weight is to
multiply your current weight by 12.
It is the number of calories a day that you should consume to maintain 120 pounds weight.
One easy way to lose weight is to reduce your caloric intake by 300 calories per day.
And simultaneously increase your activity level by 200 calories per day. Therefore you are
losing total of 500 calories per day. One pound of weight is equal to 3,500 calories and so
you will be able to lose one pound of weight every week without much effort.
You can even lose weight without increasing your activity level simply by reducing your
daily intake by 500 calories (7 days x 500 calories reduced from diet = 3,500 calories or 1
pound weight loss).
Cholesterol Diet Plan
A low cholesterol diet plan comprises of about 1200 calories per day.
The plan should comprise of a lot of fresh fruits and vegetables, in addition to whole grains
and cereals to provide high complex carbohydrates. About twenty two grams of fat is allowed
on a daily basis. Saturated fat that is allowed is approximately four grams per day, which
contributes to three per cent of the calories. A high cholesterol diet plan ensures a reduction
in the blood cholesterol levels by the second or third week of consumption. About 30 to 55
mg/dl decrease in the total cholesterol level is seen.
The AHA (American Heart Association) and NCEP (National Cholesterol Education
Programme) recommend the TLC (Therapeutic Lifestyle Changes) diet for effective control
of cholesterol levels. According to the TLC diet, about 25 to 30 per cent of the daily calories
are derived from total fat. Up to ten per cent of the calories are contributed by
polyunsaturated fats and up to 20 per cent of the total calories are contributed by
monounsaturated fats.
Carbohydrates provide 50 to 60 per cent of the total calories; where as about 15 per cent of
the calories are provided by proteins. Less than 200 milligrams per 100 ml, is the
recommended cholesterol intake.
About two to four servings of fruits and three to five servings of fresh vegetables are
recommended. Whole grains and cereals comprise more than six servings per day and about
two to three servings of 1 per cent dairy products are recommended. Less than five ounces of
fish and lean meat are consumed.
Certain foods form an essential part of the cholesterol diet plan. They are nuts, soy, oats, fish
and foods fortified with plant sterols. Increased intake of soy decreases the LDL cholesterol
by three per cent. Soy is a storehouse of vitamins, fiber and polyunsaturated fats. They have
low levels of saturated fats, thereby making it a good alternative for meat.
Nuts are energy dense and a good source of plant sterols. They are used as a substitute for
high foods. They are a good source of selenium and vitamin E, which are powerful
antioxidants. Antioxidants prevent oxidation of cholesterol, thereby decreasing the risk of
atherosclerosis and other heart disorders. About 1.5 ounces of nuts are helpful on a daily
basis. Excessive intake results in increased calorie consumption. Oat bran is a good source of
soluble fiber.
Research reveals the positive correlation between soluble fiber and LDL cholesterol decrease.
Soluble fiber is seen to be present in oats, apple, guava and so on. Omega 3 fatty acid is a
vital contribution by fish, as they increase the HDL cholesterol levels and decrease the LDL
levels. Individuals with high LDL levels are recommended to consume foods fortified with
plant sterols, such as salad dressings, cookies, margarine spread and orange juice.
100 Best Weight Loss Tips For Losing Weight Effectively
I got all this info from the site
and i want to share this to all the persons who want to loss their weight...... ......... ......... .....
We require the above for good health.But most of them are lost during cooking.We can consume
some of them in raw form as juice, salad etc.I mention the nutritive values of some rich sources.
Trace Elements--Vegetable 100 gms
In mg. Bottle gourd--cucumber---snake gourd --Ridge gd
MG --26-Mg-----------14 Mg--------28---------32
SOD------------1.8-------------10------------25---------3
POT------------87--------------50------------34----------50
Cu-------------0.03------------0.09----------0.27--------0.08
Mn-------------0.06------------0.14----------0.14--------0.07
Mo-------------NIL-------------O.07-----------NIL--------NIL
Zn-------------0.22-------------0.23---------0.31--------0.38
Cr--------------0.046-----------0.002--------0.004-------0.003
S---------------21--------------17------------35----------14
Cl--------------8----------------15-----------21----------7
CAUTION/ WARNING :--SOME GET TOXIC AND ARE HIGHLY DANGEROUS.SO WASH, PEEL AND TASTE
SMALL PORTION BEFORE USE, IF FOUND BITTER DISCARD RUTHLESSLY.SOURCE: NIN -HYD,
NUTRITIVE VALUES OF INDIAN FOODS,P-70.
PMK RAO.
