Maintain Weight

Obesity affects over 1/3 of the general population and is without doubt the United States’ largest pandemic.

Self image and general well-being can be destroyed by obesity and the damage goes far beyond. Almost all of the nation’s top killers list obesity as a contributing factor, including:

  • Coronary heart disease
  • Type 2 diabetes
  • Cancers (endometrial, breast, and colon)
  • Hypertension (high blood pressure) 
  • Dyslipidemia (high total cholesterol or high levels of triglycerides)
  • Stroke
  • Liver and Gallbladder disease
  • Sleep apnea and respiratory problems
  • Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)
  • Gynecological problems (abnormal menses, infertility)

If you prefer talking with a HealthEZ representative, call 1-844-288-5703

Source: Centers for Disease Control and Prevention

Body Mass Index (BMI) is a number calculated from a person’s weight and height. BMI is a reliable indicator of body fatness for people. BMI is an easy-to-perform method of screening for weight categories that may lead to health problems.

Obesity is a serious disease that needs appropriate medical help.

Eating Healthy

A HEALTHY DIET INCLUDES A VARIETY OF FOODS

  • Protein – fish, meat, dairy products, eggs, nuts and beans
  • Fat – oils, meat, dairy and nuts
  • Carbohydrates – pasta, fruits, vegetables, rice, beans and sweets
  • Vitamins – especially A, B, C, D, E, and K
  • Minerals – especially calcium, potassium and iron
  • Water – 80% of our bodies


Body Weight(lbs) Grams of Protien per Day
100 36
120 43
140 50
160 58
180 65
200 72
220 79
240 86

How much protein do I need?
The amount of protein each individual needs varies based on a variety of factors (exercise, exposure, etc.), but the new basic formula for adults is:

body weight (lbs) x .36 = grams of protein.
For instance, if you weighed 170 lbs, you would need about 60 grams of protein a day. (170 x .36 = 61.2 grams of protein)

Not all fats are bad. This may be surprising, but there are different kinds of fat, and some are good for you, in moderation. All fats, good or bad, should be consumed in moderation, generally not exceeding 10% of your daily intake. Trans fat is the worst kind of fat. Trans fats are created when oils are turned into solid fats, these can be found in:

Many processed foods:

  • Crackers
  • Cereals
  • Baked goods
  • Snack foods
  • Salad dressings
  • Cereals
  • Fried food

Vegetables are one of the cornerstones of a healthy diet. Picking the right vegetables with the highest nutrition value is very important, and surprisingly easy. Your eye is finely honed tool for picking the most nutritious variety.

Look for a mix of the following:

  • Rich colors (yellow, orange, red)
  • Dark leafy greens

Eating fruits and vegetables lowers your risk for cancer, cardiovascular disease, and improves gastrointestinal health and vision.

Fiber is one of the most vital parts of a healthy diet. It’s also one of the most confusing. High-fiber diets play a huge role in reducing the risk of heart disease, type 2 diabetes, diverticular disease, and constipation.

How to get more fiber in your diet:

  • Eat whole fruits instead of juice
  • Eat whole grain cereals for breakfast
  • Snack on raw vegetables
  • Eat beans and other legumes
  • Men should consume 30 grams of fiber a day, women and children 20 grams.

Despite advice from recent trend diets, carbohydrates are essential to a balanced diet, fueling the body and allowing proper organ function. As with any other part of a healthy diet, picking the right kind of carbohydrates is extremely important; good carbohydrates help the body, while bad carbohydrates hurt it. Bad carbohydrates can contribute to weight gain, diabetes, and heart disease.

The bad carbohydrates:

  • Soda
  • Pastries
  • White rice
  • White bread

 

The good carbohydrates:

  • Vegetables
  • Fruits
  • Beans
  • Whole grain bread
  • Brown rice
  • Wild rice