Two-thirds of Americans are overweight or obese, according to the U.S. Department of Agriculture, or USDA, which offers science-based nutritional and dietary information in its "Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010." Accessing body mass index, or BMI, and measuring a person's waist line are two ways to determine if a person's weight is healthy, according to the Centers for Disease Control and Prevention.
Total Diet
Following a "total diet approach" is suggested by the "Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010." Eat nutrient-dense food in moderation, the report says. Vegetables, fruits, high-fiber whole grains, seafood, eggs and nuts prepared without added solid fats and added sugars fall in the category of nutrient-dense foods, the USDA says, as does low-fat milk, lean meat and poultry. Reduce sodium intake, the report also says. It also notes that a healthy diet should be flexible and allow for a range of preferences.
DASH Diet
The USDA also noted the beneficial impact of the DASH Diet in reaching a healthy weight. The DASH Diet, or the eating plan from the "Dietary Approaches to Stop Hypertension" clinical study, was released by the National Institutes of Health in the April 17, 1997, "New England Journal of Medicine." The diet is rich in fruits, vegetables and low-fat dairy foods, high in dietary fiber, potassium, calcium and magnesium, moderately high in protein and low in saturated and total fat and cholesterol, NIH reports. The plan is based on 2,000 calories a day, and while it was not created as a diet plan, weight loss can be an added benefit, according to MayoClinic.com.
CDC Definitions
The Centers for Disease Control and Prevention, or CDC, defines a healthy diet as one that emphasizes fruits, vegetables, whole grains and fat-free or low-fat milk and milk products, and one that also includes lean meats, poultry, fish, beans, eggs and nuts. The CDC stresses a healthy diet should be low in saturated fats, trans fats, cholesterol, sodium and added sugars. Adult BMI, which is calculated using a height-to-weight ratio, is a reliable indicator of body fat, the CDC reports. Its website has a downloadable BMI widget. A BMI that falls between 18.5 to 24.9, is considered normal.
Mayo Clinic Pyramid
The Mayo Clinic's Healthy Weight Pyramid tool is designed to help dieters eat a balanced diet to achieve a healthy weight. Fruits and vegetables anchor the pyramid; dieters can eat unlimited daily amounts from these categories but a limit of at least three fruits and four vegetables. It allows for four to eight daily servings of carbohydrates and three to seven servings of proteins and dairy along with three to five servings of fat daily. At the top of the pyramid is 75 daily calories from sweets.
MayoClinic.com also reports BMI is a good way to assess body fat. Measuring waist circumference is another manner to determine a healthy weight. Measure just above the hipbones. A woman whose waist measurement is more than 35 inches or a man whose waist measurement is more than 40 inches may be at greater risk for health problems.
Expert Insight
Registered dietitian Wendy A. Albovias of California takes a complete history, including heredity, ethnic background, past medical history, social habits, eating habits and activity level. "There's always more to a person's story or goal of simply looking like a model or losing 20 lbs. Within the discussion, the person's true goals come to the surface," she says.
Albovias calculates an ideal body weight range and BMI, but it takes into consideration the factors she gathers during the intake as she creates individualized meal and exercise plans. "Being 'super thin' is not the same as being healthy, especially if it's not in your genes," she says.
References
- U.S. Department of Agriculture: "Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010"--Intro
- U.S. Department of Agriculture: "Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010" --Part B
- Centers for Disease Control and Prevention: Healthy Weight---It's Not a Diet, It's a Lifestyle
- National Institutes of Health: The DASH Diet
- MayoClinic.com:Healthy Weight Pyramid
Member Comments