Professor: Erin Hetrick
By definition of BMI, Body Mass Index is a measurement representing the ratio of a person’s body weight to his or her height. The BMI describes the body weight relative to height, and it correlates strongly (in adults) with the total body fat content. A body mass index of less than 20 is considered to be underweight, while a body mass index between 20 and 25 is considered healthy. A body mass index in the range of 25 to 30 is regarded as overweight. A body mass index over 30 is regarded as obese. A body mass index of 100 or greater is regarded as morbidly obese.
Determining my Body Mass Index, the formula for determining Body Mass Index is:
BMI (kg/m2) = weight (kg) / height (m) 2
For my personal BMI calculation, I will use the following factors:
Weight –134lbs. 134lb / 2.2 = 60.9kg.
Height = 5 feet tall. 5ft and 0 inches = 60in. 60 in. x 0.0254 m/in. = 1.524m.
Square root of my height in Meters = 1.524 x 1.524 = 2.323 m2
60.9kg / 2.323 m2 = 26.2 BMI
We can also create a daily meal plan for healthy diet. I’ll use myself as an example for this plan. I exercise daily and eat right to maintain my body weight and appearances. I have just giving birth to my son so I expected this, but my BMI shows that I am over weight, so I have developed a daily eating regiment to allow me to lose the weight necessary to reach my healthy BMI. With what I know and based on what I used to do to maintain and control my diet, I have developed a 4-meal plan for a given day based on 2000 calories per day regimen:
Breakfast - Garden Scramble: This meal has 352 calories and contains 32g of carb, 38g of protein and 8g of fat. This meal’s ingredients are 1 cup mushroom, ¼ cup onions, 1 ½ medium tomatoes, 5 egg whites, ½ tsp oil, 1 cup broccoli and 1oz low-fat cheese.
Lunch - Triple Berry Fruit Salad: This meal has 297 calories and contains 32g of carb, 31g of protein and 5g of fat. This meal’s ingredients are ¼ tsp of vanilla extract, ¼ cup of grapes, 6 tbs of vanilla protein powder, 1 tbs of chopped walnuts, 1 tbs Splenda, ¼ cup of blueberries, 1cup of strawberries, 1cup of raspberries and 4tbs of non-fat plain yogurt.
Snack - chocolate bar: This snack has 315 calories and contains 31g of card, 32g of protein and 7g of fat. The ingredients are 10tbs of unsweetened applesauce, ¼ vanilla extract, 4tbs of uncooked oatmeal, 1tbs of vanilla protein powder, 7 egg whites, 2tsp of Splenda, 1 ¼ of oil and ½ of unsweetened cocoa.
Dinner - Bruschetta with Chicken: This meal has 346 calories and contains 31g of carb, 33g of protein and 10g of fat. The ingredients for this meal is 1 slice of rye bread, 2oz of broiled chicken, 1tsp of olive oil, 3tbs of non-fat ricotta cheese, 3 medium tomatoes, 2tsp of garlic and 1tsp of basil.
Late Dinner (before 9pm) – Turkey and Black Beans: This meal has 397 calories and contains 35g of carb, 44g of protein and 9g of fat. This meal’s ingredients are ½ cup of black beans, 2 ½ cup of broccoli, 3tbs tomato sauce, 2oz of skinless turkey breasts, 2 ½ cup of zucchini, 1tsp of garlic, 1 ½ tbs of oil and 2 slice of red onions.
This meal plan for a day contains total of 1,707 calories, 161g of carbs, 178g and more of protein and 39g of fat. Sometimes, it’s hard to eat healthy, especially you’re having a lunch or dinner with your family and friends, but I always try to match up with something that will not go out of my diet plan. As far as exercise, I haven’t made it to my six weeks mark of having a baby yet, so I’m not working out. However, this is the exercise plan I have and what I’m planning to do when I do get to the point. * 30 minutes to 1 hour of cardio workout for five days a week. * About an hour of strength training (weight lifting) for two to three times a week. * Keep myself away from electronics such as TV, phone, PC, etc. * Check my weight and BMI weekly bases to see the progress.