How Much Do the Height/Weight Tables Say Should I Weigh?

This height / weight table was developed by the U.S. Department of Agriculture and the Department of Health and Human Services. It offers a range of suggested weights for adults based on their height. Height/weight tables may indicate that a lean, muscular person is "overweight", while a person whose weight is within the "normal" range might actually be carrying around more fatty tissue than is healthy. Body Mass Index and Waist to Hip Ratios are also reasonable measurements of weight.

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What Kind of Foods Should I Eat?

The new "Food Pyramid" replaces the old "Four Basic Food Groups" as recommended food to eat by the U.S. Department of Agriculture. The new "Food Pyramid" emphasizes fruits, vegetable, and grains, and suggests smaller amounts of protein sources (meats, legumes, dairy products, etc.) than the old Four Basic Food Groups did.

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What Size Serving is the "Food Pyramid" refering too? The U.S. Department of Agriculture defines: A serving of vegetables is 1/2 cup of cooked or raw, chopped vegetables, or 3/4 cup vegetable juice, or one cup of raw, leafy vegetables like spinach or lettuce. A serving of fruit is 1/2 cup of bite-sized fruit pieces, 1/4 cup dried fruit (e.g. raisins), 3/4 cup of fruit juice, or one medium piece of fruit (e.g., a medium orange, apple, or banana, or one half of a grapefruit). A serving of dairy products such as milk or yogurt (look for skim or low-fat varieties) is one cup; a serving of cheese (which should be used in moderation or replaced with low-fat varieties) is 1-1/2 ounces of natural cheese or 2 ounces of processed cheese. a serving of meat is only 2 to 3 ounces of cooked meat. One ounce of meat can be replaced by 1/2 cup of cooked beans, 1 egg, or 2 tablespoons of peanut butter (remember that whole eggs and peanut butter are high in fat and should be using sparingly). a serving of grains is considered to be one ounce of bread (about one slice) or dry cereal (most of us consume at least 1-1/2 to 2 ounces of breakfast cereal at a time), or 1/2 cup of cooked grains or pasta.

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Are High Protein - Low Carbohydrate Diets Good for Me? Not really. While you may experience weight loss, it's usually temporary. There's also negative health risks to consider. Low-carbohydrate diets drain glycogen stores and result in dehydration. Dehydration causes fatigue and low energy. High-protein diets may cause sodium depletion, resulting in a disruption in the body's electrolyte balance as well as dehydration. Low-carbohydrate diets eliminate food groups that contain important vitamins and minerals including B vitamins found in grains, calcium and vitamin D in dairy products, and vitamin A and vitamin C in fruits and vegetables. Diets low in fiber often cause constipation. Diets high in saturated fat (meat, cheese and butter) are linked to high blood cholesterol levels and an increased risk of heart disease. All these health risks for a temporary weight loss, don't seem worth the health risk to me. The best advice for permanent weight loss remains simple and basic: Eat smaller portions of a variety of foods, and find some time every day to be active.

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Do You Have Suggestions On How Better To Stay On Track? Make sure that the eating plan you're following suits your needs and cravings. Do you need the control of weighing and measuring every bite that you eat, or do you need the freedom of eating whatever quantities of low-fat, nutritious foods that satisfy your hunger? Do you feel most in control if you eat 3 meals a day, or if you "graze" on 5 or 6 small meals throughout the day? Do you need to ease into a new eating plan gradually, adapting to new low-fat, high-fiber foods week by week, or would you be more motivated by going "cold turkey" on junk foods? Do what works best for you. Don't beat yourself up when you goof and overindulge in something you think you shouldn't have eaten. An episode of uncontrolled eating does not mean that you or your diet failed, just as a goof doesn't mean that you are totally unworthy of ever appearing in public again. When it comes to improving your health, doing something, no matter how small, is always better than doing nothing. You may not be willing or able to adopt all suggestions regarding nutrition and exercise, but everybody can work some of these changes into their lives. Try switching from whole milk, regular mayonnaise and salad dressings to their nonfat counterparts. If you just can't live without cookies, eat cookies, but try ginger snaps or animal cookies and of course, smaller portions. If you can't exercise all the time, at least walk around the block every once in a while. The more you can do the better, but even the smallest changes can improve your long-term health and your self-image.

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