Proper Healthy Diet According To Your BMI Value

Proper Healthy Diet According To Your BMI Value

"Let food be thy medicine, thy medicine shall be thy food"
- HIPPOCRATES, ANCIENT GREEK PHYSICIAN

Healthy diet is now a days an important factor that most people do not follow. As they are not willing to follow this factor they lead themselves to the weight problems, common diseases and make them serious. So to avoid these things you should have a better knowledge about what is a healthy diet, how we manage to follow one according to our BMI value and the help of that to a better and healthy life. From this article I will show you how to do above things and make your selves better by using the proper healthy diet. So let’s begin….

What is a healthy diet?

Healthy diet contain all the nutrient types in one meal
Healthy diet

          Healthy diet is a combination of nutritional foods that helps for maintaining our body health. It helps for improving overall health of a person by providing adequate amount of energy, strength,, fluids, macro and micro nutrition.

          The nutritional types should contain in a healthy diet and the foods rich of them are shown in below table. Study the table and try to include them in your daily meals

Nutrient Foods
Carbohydrates rice, bread, buns, potatoes, popcorn, corn, grains, starchy vegetables and some fruits, pasta, beans, soft drinks and beer, chips and crackers
Proteins eggs, milk, curd, yoghurt, oats, chicken, fish, cheese, beef, shrimp, almond, peanuts, tuna
Vitamins fish, tropical and dried fruits, dark leafy greens, sweet potatoes, beans, carrots, guavas, plant oils, peanuts, cereals, green peas, avocados, eggs, mushrooms, Pork, beef and lamb
Fats fatty fish, nuts, avocado, eggs, olives and olive oil, yoghurt, cheese, coconut oil, dark chocolate
Minerals nuts, seeds, eggs, cocoa, beans, yoghurt, cheese, avocado, some starchy vegetables, leafy greens, shellfish
Fiber beans, avocado, apple, grains, pears, bananas, beets, carrots, spinach, tomatoes, oats, almonds, popcorns
Water cucumber, watermelon, apples, peaches, tomatoes, strawberry, orange, lettuce, cabbage, grapefruit, coconut water
       Nutrients and foods rich with them

What is bMI value and how it affects to your healthy diet?

what is BMI and what is the effect
what is BMI and what is the effect

          BMI or Body Mass Index is a measure that we use to measure person’s body fat based on the height and weight of that considerable person male or female.

          So that the BMI value of a person is equals to,

 BMI = (mass (kg))/(height (m)×height (m))

          Let’s consider an example for your better knowledge: If a person’s height is 150 cm and his or her weight is 50 kg, then what is his or her BMI value?

    BMI = 50kg/(1.5m ×1.5m) 
= 33.33

          So by this value you can decide the person is in a healthy way or not. In my opinion he is fine.

          By using the below chart of classification according to the BMI(Body Mass Index) value you can check in which health status are you in, So you could find a better healthy diet for yourselves.

Condition Classification
Under weight 18.5 or below
Normal 18.5 – 24.9
Over weight 25 – 29.9
Obesity 30 or higher
       Classification according to the BMI value

          Now you know how to check your BMI and what is your health status according to your BMI value. So then let’s talk about after that how you should change your diet according your present status to lead you to a better healthy way.

if your BMI is below the Normal value,,,

under weight brings you risk to some common diseases which is an effect of poor nutrients
under weight

          So this means your weight is less than the proper value of weight for your height. This condition is under weight or malnutrition. Let’s see how you could prepare your meal if your BMI value is below the normal value in a healthy way point by point.

  • Take more and more nutritional foods
  • You can get the needed energy by starchy and oily foods
    • Ex : rice, cereals, potatoes, peanuts, corn, jack, bread fruit, etc.
  • For developing your bones and muscles you can get more proteins. You can maintain a pleasant and strong body by more proteins
    • meat, fish, milk, eggs, sprats and peas, dhal, green peas, soya, etc.
  • By taking vegetables, fruits and green leaves as the way I mentioned, so you can gain enough vitamins and minerals that protect your body
    • At least get two vegetables, a kind of green leaf and two fruits
  • Take two milk or milk products for a day
    • Ex : yoghurt, curd, cheese
  • Avoid from more hot and cold foods
  • Do not miss the main meals
  • Reduce stress so that gives to a better sleep and from that your appetite will be increased

If Your BMI Is in The Normal Value,,,

Normal weight and fit body
Normal weight and fit body

          This means you should be happy about yourselves. Because for now you are long behind from obesity and long away from malnutrition issues. So you have a better body health status for now. But you should manage to keep that up. For that let’s talk about the way you could continue preparing your meal that you already have. Because you are in this stage because you already have a better diet.

  • You should maintain your daily meal properly
  • As usual take foods that give you needed energy
    • Ex : rice, cereals, potatoes, peanuts, corn, jack, bread fruit, etc.
  • Include vegetables, fruits and green leaves in your meal
    • At least three vegetables and three fruits
  • Take foods with high amount of proteins in them for each meal
    • meat, fish, milk, eggs, sprats and peas, dhal, green peas, soya, etc.
  • Take two milk or milk products for a day
    • Ex : yoghurt, curd, cheese
  • Avoid from more hot and cold foods
  • Do not miss the main meals
  • Reduce stress so that gives to a better sleep and from that your appetite will be increased

If Your BMI Is above The Normal Value,,,

Person with obesity can identify by the BMI value of the person
Person with obesity

          So this means your weight is higher than the proper value of weight for your height. This condition is over weight or that may develop for obesity issues. You can avoid obesity because if you reach that point it is very hard to undo it. This may leads you to following diseases

  • Obesity
  • Diabetes
  • Stroke
  • Heart Attack
  • Stress
  • Cancers

          So it’s better to prevent. Let’s see how you could prepare your meal if your BMI value is above the normal value in a healthy way point by point.

You should minimize the intake of following food

  • Foods made from refined grains
    • Ex : bread, flour products, biscuits
  • Fast foods and foods fried in deep oil
    • Ex : fried devels, butter, magarine, beef
  • Short eats and prepared food
    • Ex : cutlets, rolls, buns, burger, pizza
  • High sugar foods and soft drinks
    • Ex : sugar, ice cream, honey, watalappam, chocolate, cake and biscuits, etc.
  • Foods with high salts
    • Ex : noodles, bites, pizza

Tips for maintaining your health status properly using a healthy diet

vegetables and fruits leads us to a healthy and happy life ahead
vegetables and fruits

          So now you know how to arrange your daily meal according to your health status and how to make it healthy. For your good I will tell you some more tips to improve your health more and more. By doing all these things balanced and healthy diet will be a hobby for you. So here they are

Morning walk brings you a happy beginning for the day and gives you much exercises for a healthy body
Morning walk
  • Try to increase the amount of following foods in your meal
    • Fiber rich foods : broccoli, carrots and sweetcorn, wholegrain bread and oats
    • Green leaves : collard greens, kale, microgreens, spinach, cabbage
    • Vegetables : carrots, brinjal, pupmkin
    • Fruits : orange, banana, papow
    • Cereals and peas : beans, green pea, dhal
    • Beneficial fats : peanuts, cashews
    • Protein rich foods : meat, fish, milk, eggs, sprats and peas, dhal, green peas, soya
  • Take three main meals and two short meals a day. Milk products, cereals, fruits are better for short meals
  • Stop taking food when you think you can take few more
  • Drink water about 2.4L a day (100 ml per hour)
  • Engage in exercises about an hour a day
  • If your weight is above the normal value try to reduce that 1/2 to 1 kg per week

          So I hope you find the correct meal for yourselves. First check the health status of your body and then refer this article again and again. You will find the suitable meal for your status and by following that you can develop and maintain the health level of yours by that proper healthy diet. Keep it up then. Be healthy……

"WHEN DIET IS WRONG, MEDICINE IS OF NO USE. WHEN DIET IS CORRECT, MEDICINE IS OF NO NEED"
- AYURVEDIC PROVERB
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