HEALTHY WEIGHT AND SHAPE

Transcription

1 HEALTHY WEIGHT AND SHAPE

2 WEIGHT TODAY Maintaining a healthy shape is a key part of looking after your health. Unfortunately, many people in Australia and New Zealand struggle to maintain a healthy weight. This is a combination of less active lifestyles and unhealthy eating habits. Today we often drive rather than walk, have sedentary jobs and spend more leisure time than ever before watching television or sitting at a computer. Maintaining the balance Excess weight can build up when we eat more energy than we need to perform everyday activities and to maintain normal bodily functions like breathing and digestion. Maintaining energy balance and keeping weight within the healthy range not only helps you to feel better about yourself, but also decreases the likelihood of problems with your health. 02

3 HEALTHY WEIGHT There is no such thing as an ideal weight since everyone is built differently but it is possible to get an idea of a healthy weight range for your height. Use the Body Mass Index (BMI) chart to see if your weight is within the healthy weight range. You can calculate your BMI by dividing your weight in kilograms by the square of your height in metres (kg/m 2 ), or simply plot your height and weight on this chart. The BMI cutoffs on the above chart apply to the general adult population. It is not appropriate for pregnant women, children, athletes or for use in some medical conditions. The BMI ranges are based on the effect of excessive body fat on health. Having a BMI above the normal range can increase the risk of problems with your health. 03

4 HEALTHY SHAPE Carrying excess weight on your hips ( pear shape ) is associated with fewer heart problems than carrying too much fat around your waist ( apple-shape ). To find out if you are a healthy shape, measure your waist with a tape measure midway between the bottom of your ribs and the top of your hip bone for many people this will be the belly button. Then compare your results with the table below. The following table is applicable to Caucasian men and women, as well as Asian women. Cut off values may vary between ethnicities, due to different genetic make-ups. Keep waist measurement below Women 80 cm (32 ) Men 94 cm (37 ) 04

5 WEIGHT CONTROL - FOOD CHOICES Eat and drink fewer kilojoules Make smart food choices Set yourself a realistic weight goal. Talk to your doctor or Accredited Practising Dietitian about an appropriate goal and timeframe for you. It s better to go slowly until you reach your goal. Remember that even maintaining your current weight (i.e. not gaining anymore) is an achievement! To stay in shape, you need to maintain energy balance. The table below shows some simple changes you could make to your every day diet to cut down your energy intake. Present diet Alternatives kj saved Cereal and full Cereal and skim milk cream milk 2 chocolate biscuits Fruit, e.g. medium banana Tuna and salad sandwich using butter and packet of crisps Roast chicken with skin and vegetables Tuna and salad sandwich using reduced-fat margarine spread and fruit e.g. medium apple, instead of crisps Roast chicken breast without skin, and vegetables 162kJ 440kJ 1004kJ 319kJ 2 glasses red wine 1 glass of red wine 282kJ TOTAL daily kj saved 2207kJ 05

6 WEIGHT CONTROL - BECOMING ACTIVE Watching what you eat is only one part of staying in shape. Being active is an important part of following a healthy lifestyle. If you want to try a new exercise plan or you haven t been very active in a while, it s a good idea to see your doctor before you get started. Aim for at least 30 minutes of moderate-intensity activity on most, preferably all days of the week, e.g. brisk walking, cycling or swimming. Set realistic goals. Increase your activity levels by making small changes. You could make up your 30 minutes of activity by three 10 minute sessions. Try to be active in as many ways as possible. You don t need to take up a new sport or join a gym to be more active. Why not use a pedometer and see how many extra steps you can add into your day? Involve a friend. Family members, friends and work colleagues can provide encouragement and motivation. Enjoy being active. Think of being active as taking a positive step for your overall well-being, not just staying in shape. 06

7 HEART HEALTHY EATING TIPS Enjoy a wide variety of nutritious foods every day. Occasional treats can be incorporated into your menu in sensible amounts. Eat smaller portions from smaller plates and avoid second helpings. Aim to eat two serves of fruit and five serves of vegetables per day. Choose wholegrain varieties of cereal, bread, rice, pasta and noodles where possible. Select reduced fat yoghurts, milks, cheeses and other dairy foods. Choose lean cuts of meat and trim visible fat. Aim for two to three servings of oily fish (~150g/serve) per week (e.g. fresh or canned tuna, salmon or sardines). Swap butter for a healthier spread higher in good polyunsaturated and monounsaturated fats and lower in bad saturated and trans fats. Cut down on salt. Use herbs and spices to add flavour to your food instead. Choose foods with the Heart Foundation Tick where possible. Enjoy home cooked food as often as possible rather than relying too much on fast food. If cholesterol is a problem for you, choose foods enriched with plant sterols e.g. some margarine spreads. Plant sterols are clinically proven to actively lower cholesterol absorption. 07

8 HEART HEALTHY LIFESTYLE TIPS Avoid smoking. If you drink alcohol, have no more than two standard drinks on any day, and some alcohol free days each week. Drink plenty of water every day. Get active! About 30 minutes of moderateintensity activity like brisk walking on most days is recommended. Choose something you enjoy and be realistic. Achieve and maintain a healthy weight. Learn simple techniques to control your stress and take time to relax. PLANNING FOR CHANGE Whilst reading this information you may have found things that you feel you could change why not record them here? Try to make just one small change at a time. I will The best time to get started and enjoy your heart healthy lifestyle is RIGHT NOW. Contact your doctor, dietitian or practice nurse for more information and specialised advice. For more information on heart healthy eating, please visit or NOVEMBER 2010