A person's Body Mass Index, or BMI, is calculated by squaring the height and dividing the weight by this number. I calculated my BMI based on records made in January. I weigh 51kg and am 1.64m tall, thus my BMI is 19. My BMI is in the low risk category, and is in the healthy range for my height.
Next, I calculated the amount of calories I need in a day. Based on my weight, height, gender, age and exercise level, the program calculated that I need 1779 calories per day to maintain my weight. The program also showed how much calories I should take if I wanted Fat Loss or Extreme Fat Loss. Below is a table with the data:
| Maintenance: | 1779 calories/day | ||
| Fat Loss: | 1424 calories/day | ||
| Extreme Fat Loss: | 1068 calories/day | ||
| Day | Ex Fat Loss | Fat Loss | Maintain |
| Monday | 1068 | 1424 | 1780 |
| Tuesday | 896 | 1139 | 1424 |
| Wednesday | 1282 | 1709 | 2136 |
| Thursday | 1068 | 1424 | 1780 |
| Friday | 961 | 1282 | 1602 |
| Saturday | 1175 | 1566 | 1958 |
| Sunday | 1068 | 1424 | 1780 |
Lastly, I took the Food Intake Assessment. The Food Intake Assessment consists of providing the time, food item, and quantity of food eaten during a particular period of time. At the end, a report will be provided. Here is a summary of my report.
My daily energy requirement is estimated to be 2,007 kcal. This energy requirement is the level of calorie intake from food that will balance the calories my body burns, thus maintaining my weight.
| Period of Analysis: 22 Apr - 24 Apr 2011 | ||||||||||||||||||||||||||||||||||||||||
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| Table showing the % of total calories of diet versus recommendation | |||||||||||||||
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| Nutrition messages based on results: | |||||||||||||||
Energy
My energy intake was more than needed. Frequently eating above energy needs can lead to excess calories, which will be stored as body fat if not used for physical activities. Excessive body fat leads to blood pressure, stroke, diabetes and even certain cancers.
Energy in food comes from three categories of nutrients - carbohydrates, fats and proteins. Fat is the most concentrated source of energy. Gram for gram, fat (9 kcal/g) has more than twice the energy of carbohydrate (4 kcal/g) or protein (4 kcal/g). Hence, foods high in fat are generally high in calories.
Total Fat
My total fat intake was more than the recommended amount. A diet high in fat is associated with overweight, high blood cholesterol, heart disease and other related health problems.
To reduce total fat, use less oil or fats when cooking and use fat spreads sparingly. Use lean cuts of meat and poultry, and remove visible fat and skin. When eating out, ask for less fat or oil in food. As extras add up, make food choices wisely. Choose reduced fat or skimmed milk and dairy products instead of full cream varieties. Choose plain rice over flavored rice, and cut down on the use of sweetened condensed milk or creamers.
Saturated FatMy intake of saturated fat was higher than the recommended amount. An excess of saturated fat can raise blood cholesterol, increasing risk of heart disease.
The main sources of fat in our diet are also the sources of saturated fat! These include coconut-milk based foods, blended oil (usually used in commercial cooking), flavored rice (e.g. chicken rice) and creamer/whitener/condensed and evaporated milk in beverages. Cutting down or limiting such sources of fat will also help to reduce saturated fat intake.
SodiumMy sodium intake was greater than the recommended amounts. Sodium acts like a sponge, holding water in the body. Excess sodium increases the blood volume, which then raises the pressure in our blood vessels. Hypertension or high blood pressure increases the risk of stroke and heart attacks.
The main source of sodium in our diet comes from salt (sodium chloride) and sauces added during cooking or at the table. To cut down on sodium intake, gradually reduce the use of salt and sauces when preparing or cooking food so that the taste buds have the chance to adjust. Try flavoring foods with natural seasonings like lemon juice or herbs and spices. Choose fresh food over processed foods over processed foods and enjoy the natural taste of foods. When eating out, ask for less sauces or gravy in dishes.
CholesterolMy intake of cholesterol was more than the recommended amount. Excessive cholesterol intake can increase blood cholesterol level and raise the risk of heart diseases.
To cut down the intake of cholesterol, replace meat with beans, peas, lentils or bean products 3 times a week. For healthy adults and adolescents, limit eggs to 4 per week. In recipes, try to replace part of the use of whole eggs with just the egg white. Shellfish, prawns, shrimps, crabs, cuttlefish etc as well as organ meats should be eaten no more than twice a week and in small portions.
CalciumI was not getting enough calcium in my diet. Without adequate calcium, I may be at risk of developing osteoporosis, a condition where the bones become weak and brittle. If left untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs.
Increase calcium intake from a variety of sources. Consume calcium-enriched breads and biscuits, green leafy vegetables, calcium-fortified juices, high-calcium soya bean milk, ikan bilis, sardines (with bones), tofu, as well as milk and other dairy products. Vitamin D helps our body absorb calcium. Your body can make this vitamin after sunlight hits your skin. You can easily obtain enough by getting at least 30-60 minutes of sunlight a day.
Aside from eating wisely, remember to make exercise a part of your life. Exercise helps to burn fat, tone muscles, improve stamina, allows you to relax and sleep better, as well as keep you alert and study better! Exercise at least 20 to 60 minutes, 3 to 5 times a week, until you perspire and breathe deeply without getting breathless. Choose an exercise that you enjoy, and try a variety so that you don’t get bored. Keep your exercise routine simple, fun and interesting.
