Tables and Charts – Height and Weight Table
Reaching and maintaining a healthy weight is good for your overall health and will help you prevent and control many diseases and
conditions. We know that an increase in weight also increases a person’s risk for heart disease, high blood cholesterol, high blood pressure, diabetes, gallbladder disease, gynecologic disorders, arthritis, some types of cancer, and even some lung problems.
Maintaining a healthy weight has many benefits, including feeling good about yourself and having more energy to enjoy life. A person’s weight is the result of many things – height, genes, metabolism, behavior, and environment.
Maintaining a healthy weight requires keeping a balance . . . a balance of energy. You must balance the calories you get from food and
beverages with the calories you use to keep your body going and being physically active.
The same amount of energy IN and energy OUT over time = weight stays the same
More IN than OUT over time = weight gain
More OUT than IN over time = weight loss
Your energy IN and OUT don’t have to balance exactly every day. It’s the balance over time that will help you to maintain a healthy weight in the long run. For many people, this balance means eating fewer calories and increasing their physical activity. Cutting back on calories is a matter of choice. Making healthy food choices that are lower in fats, especially saturated and trans fat, cholesterol, added sugars, and salt can help you cut back on calories, as can paying attention to portion sizes.
Desirable weight – medium frame
If you are overweight or obese you are at risk of developing the following diseases:
- High blood pressure
- High blood cholesterol
- Type 2 diabetes
- Coronary heart disease
- Gallbladder disease
- Sleep apnea and breathing problems
- Some cancers
Body Mass Index Calculation. (BMI)
Here is a shortcut method for calculating BMI. (Example: for a person who is 5 feet 5 inches tall weighing 180 lbs.)
1. Multiply weight (in pounds) by 703 180 x 703 = 126,540
2. Divide the answer in step 1 by height (in inches) 126,540/65 = 1,946
3. Divide the answer in step 2 by height(in inches) to get your BMI 1,946/65 = 29.9
BMI = 29.9
All fats and oils are equally high in calories, so see how little you can use. When you use fats and oils, choose those high in polyunsaturated fats – the ones at the top of the chart….