Friday, June 30, 2017

Health, Nutrition & Wellness

Healthy diet is one of the keys to get a healthy life.  There are many diet advices, but which has proven to be beneficial is balanced diet. The principles of balanced diet are eating just enough,   a variety of foods, and on a regular schedule.

Eating just enough calories will maintain a healthy weight. If the calories intake is more than expenditure, body weight will increase, and if the intake less calories than expenditure, body weight will decrease.  Healthy weight can be determined by calculating Body Mass Index, body weight in kilograms compare to height in meter, the result is Kg/m2. 

Nutrients that provide energy are carbohydrate, protein, and fat.  Those three nutrients plus water are grouped as macronutrient.  While, micronutrients (vitamins and minerals) don’t provide energy.

Eating a wide variety of foods will get various of nutrients.  There is not a perfect food, that it can meet the needs of the body.  

Eating on a regular schedule is important.   Eating at regular time means having breakfast, lunch and dinner, with 2-3 snacks a day in between meals. Eating regularly will maintain the metabolism and physiology of the body.

WHO criteria
ASIAN criteria
Normal weight
18.5 – 24.9
18.5 - 22.9
25 – 29.9
23 - 24.9
25 – 29.9
Obesity level I (obese)
30 – 34,9
30 – 34,9
Obesity level II (morbid obese)
40.1 – 50
40.1 – 50
Obesity level III (super obese)

BMI table:

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