Healthy diet tips and BMI chart - Start healthy eating

Everyone needs a little head start!

Body Mass Index (BMI) is a number calculated from a person's weight and height that generally translates into a person's amount of body fat. While BMI is not a 100% accurate measurement of body fat, it serves as a good indicator. If you find the BMI indicates you might be underweight, overweight or obese, visit your doctor who will conduct further tests that might include an evaluation of your diet, physical activity, family history and other health screenings.¹

Check your BMI using the chart below.

What your BMI means:

• Underweight = 18.5 or less
• Normal weight = 18.5-24.9
• Overweight = 25-29.9
• Obese = 30 or greater

The new year is a great time to get motivated and get healthy!
You're more likely to follow through with your well-intentioned
resolutions if you make them realistic. Instead of telling yourself you'll workout three times a day and abide by a strict vegan diet, set goals you can reach, like taking a brisk walk every day at lunch time or eating healthier meals with more fruits and vegetables and less saturated fats. Increasing your exercise and minding your diet will get you a few steps closer to a healthier start for the new year. At Always we care about how you feel, especially during your period. With a healthier life-style, you will have one less thing to worry about during that time of the month. Try some of these healthy eating tips to get you started:

1. Your mom told you a million times - and she was right - eat your fruits and veggies. Five servings a day will give you all the recommended vitamins and nutrients and help to curb those sugar cravings. And by the way...diet cherry soda does not count as a fruit!
2. Get nutty! Many dieters stay away from nuts, but remember that nuts contain unsaturated fat, the kind that's good for your heart. Nuts are a great source of protein - sprinkle them on salads, cereal, breads or yogurt for some added flavor and texture.
3. Got a craving? Have a cup of tea. Both green and black teas are full of the antioxidants that are also found in broccoli and spinach. You can find a tea to suit your taste in almost any flavor, and it will help fend off that afternoon sweet tooth.
4. Breakfast is essential to getting your metabolism up and going. Skip breakfast and you're selling yourself short on the day ahead. It doesn't have to be pancakes and scrambled eggs; grab a banana and granola bar on your way out the door.
5. Keep your serving size average. If you eat out, you will be served almost double the calories you need for one meal; but think of how good the leftovers will be for lunch the next day. As a rule of "thumb," remember that a portion of meat, chicken or fish is the size of your palm while a portion of rice, pasta or fruit is the size of your fist and a serving of extras like cheese or butter is the size of your thumb.
6. You probably know that your body is composed of 90% water, but do you really drink those eight glasses a day you've heard so much about? Drink a glass of water when you wake, with your meals and before bed and you'll find that you get full faster and stay full longer.¹

BMI Chart