8 Simple Steps to Clean Eating Success

1. Substitution, substitution, substitution!  You can still have the majority of your favorite foods, you just need to substitute for natural clean ingredients.  Eat lots of fruits, vegetables, whole grains (gluten free), natural meats (no hormones, no antibiotics), and legumes.

2. Eat five to six times a day!  Have three meals and two to three small snacks.  You should be eating roughly ever three hours. To keep your energy level up and your digestive system working properly, major meals should include a lean protein, fruits and vegetables, and a complex carbohydrate.

3. Eat within reasonable portion sizes! You should not eat with a goal of being “full”, but instead eat to be “content.”  Your body takes roughly 20 minutes to gauge it’s “fullness”, so if you stop eating at “content”, 20 minutes later you will feel like you ate the perfect amount.  Refer to your Resource Center for more on portion sizes.

4. Drink lots of water!  We’ve all heard this a thousand times, but you need to drink roughly 2 liters of water a day.  Not only can it help you lose weight, but it’s great for the skin and slowing the aging process.

5. Avoid processed and refined foods! Eliminate unnatural flours, sugars, meats, and grains.  Your digestive system is not designed to digest these processed foods.  Stick to natural foods (gluten free of course!).  When you read a label, it should only list a couple of natural ingredients.  If it’s a long lists of unknown ingredients, then avoid it all together.

6. Eat good fats!  Not all fat is bad.  Essential fatty acids are actually a very important part of your diet, they give you energy and help you burn fat. Just avoid the saturated fats, sugars, trans fats, and fried foods.

7. Don’t kill your food!  When eating vegetables, try eating them raw, or quickly steaming them for only a minute or two.  If you cook them too long you will dramatically reduce the nutrients. This is the same for fruits.

8. Don’t go hungry!  If you’re going out to eat, or to a dinner party, try eating something clean and healthy before you leave.  The last thing you want is to be hungry in a place surrounded by unhealthy foods.  I can guarantee you will most likely eat something you will regret.  Eating before hand will give you the option of eating small, or not at all, if the food choices are bad enough.

5 Steps to Gluten Free

The ultimate goal of course is to have every ingredient you eat be clean and gluten free.  If you have Celiac Disease or any other condition that requires eating gluten free for treatment, it is very important to jump in with both feet and cut all gluten immediately.  If you know your condition to be less serious and are having a hard time committing to the new lifestyle, the transition may take time and working through stages.

1.  The first thing you should immediately do is begin recording every meal you eat into your Daily Journal. This should include all meals, snacks, drinks, and desserts.  It is important to not leave out anything.

2.  Next you’ll want to start substituting out all ingredients for gluten free replacements.  If this becomes overwhelming, try starting with your carbohydrates.  Substitute your breads, pastas, and flours for gluten free, whole grain, complex carbohydrates.  Refer to your Diet Page for your detailed list.

3.  At this time, you will also want to start monitoring your portion sizes and eating 5 meals a day.  The first meal should be immediately after waking up in the morning and your last should be a few hours before bed.  Your second and fourth meals are really just snacks.  Keep them small, for example, a handful of pumpkin seeds and/or a piece of fresh fruit.  These meals are mainly to keep your metabolism burning.  Space your meals three hours apart.

4.  Once you begin feeling comfortable with these first few changes, begin making a few more.  Start eliminating refined sugars.  This means substituting your drinks, snacks, desserts, etc., to foods without sugar, or having only natural sugars.  Get creative with fruits, they are the tasty and easy to work with.

5.  When you’ve gotten this far, the hard part is done.  Now it’s time to fine tune your lifestyle and be 100% gluten free and eating clean.  Start converting everything else: sauces, salad dressings, beans (liquids can contain gluten), seasonings, oils, butters, marinades, meats, alcohols, etc.  After this stage you should really begin to feel a lot better.  If not, give it time.  It can take weeks or even months for your body to completely reverse some the damage/symptoms.  Just remember to continue steps 1 and 3 at all times.

* Don’t for get to check your vitamins, medications, lipstick, and chewing gum/mints.  These often contain gluten and other unhealthy processed ingredients. 

Unfamiliar Ingredients Free of Gluten

This is a detailed list of gluten free foods and ingredients.  Keep in mind, just because something is gluten free, doesn’t necessarily mean it’s healthy. Refer to your “Diet” page for healthier nutritional guidance.

Acacia Gum

Acesulfame K

Acesulfame Potassium

Acetanisole

Acetophenone

Acorn Quercus

Adipic Acid

Adzuki Bean

Acacia Gum

Agar

Agave

Albumen

Alcohol (Most Spirits, NOT Whiskey)

Alfalfa

Algae

Algin

Alginic Acid

Alginate

Alkalized Cocoa

Allicin

Almond Nut

Alpha-amylase

Alpha-lactalbumin

Aluminum

Amaranth

Ambergris

Ammonium Hydroxide

Ammonium Phosphate

Ammonium Sulphate

Amylose

Amylopectin

Annatto

Annatto Color

Apple Cider Vinegar

Arabic Gum

Arrowroot

Artichokes

Artificial Butter Flavor

Artificial Flavoring

Ascorbic Acid

Aspartame (Not recommended, may be harmful in other ways)

Aspartic Acid

Aspic

Astragalus Gummifer

Autolyzed Yeast Extract

Avena Sativia (Oats3)

Avena Sativia Extract (from Oats3)

Avidin

Azodicarbonamide

Baking Soda

Balsamic Vinegar

Beeswax

Beans

Bean, Adzuki

Bean, Hyacinth

Bean, Lentil

Bean, Mung

Bean Romano (Chickpea)

Bean Tepary

Benzoic acid

Besan (Chickpea)

Beta Glucan (from Oats3)

Betaine

Beta Carotene

BHA

BHT

Bicarbonate of Soda

Biotin

Blue Cheese

Brown Sugar

Buckwheat

Butter – In a natural state (check additives)

Butylated Hydroxyanisole

Butyl Compounds

Calcium Acetate

Calcium Carbonate

Calcium Caseinate

Calcium Chloride

Calcium Disodium

Calcium Hydroxide

Calcium Lactate

Calcium Pantothenate

Calcium Phosphate

Calcium Propionate

Calcium Silicate

Calcium Sorbate

Calcium Stearoyl Lactylate

Calcium Stearate

Calcium Sulfate

Calrose
Camphor

Cane Sugar

Cane Vinegar

Canola (Rapeseed)

Canola Oil (Rapeseed Oil)

Caprylic Acid

Carageenan Chondrus Crispus

Carbonated Water

Carboxymethyl Cellulose

Carmine

Carnauba Wax

Carob Bean

Carob Bean Gum

Carob Flour

Carrageenan

Casein

Cassava Manihot Esculenta

Castor Oil

Catalase

Cellulose1

Cellulose Ether

Cellulose Gum

Cetyl Alcohol

Cetyl Stearyl Alcohol

Champagne Vinegar

Channa (Chickpea)

Chana Flour (Chickpea Flour)

Cheeses – (most, but check ingredients)

Chestnuts

Chickpea

Chlorella

Chocolate Liquor

Choline Chloride

Chromium Citrate

Chymosin

Citric Acid

Citrus Red No. 2

Cochineal

Cocoa

Cocoa Butter

Coconut

Coconut Vinegar

Collagen

Colloidal Silicon Dioxide

Confectioner’s Glaze

Copernicia Cerifera

Copper Sulphate

Corn (Corn related products may slow digestion)

Corn Gluten

Corn Masa Flour

Corn Meal

Corn Flour

Corn Starch

Corn Sugar

Corn Sugar Vinegar

Corn Syrup

Corn Syrup Solids

Corn Swetener

Corn Vinegar

Corn Zein

Cortisone

Cotton Seed

Cotton Seed Oil

Cowitch

Cowpea

Cream of Tartar

Crospovidone

Curds

Cyanocobalamin

Cysteine, L

Dal (Lentils)

D-Alpha-tocopherol

Dasheen Flour (Taro)

Dates

D-Calcium Pantothenate

Delactosed Whey

Demineralized Whey

Desamidocollagen

Dextran
Dextrose

Dioctyl Sodium

Dioctyl Sodium Solfosuccinate

Dipotassium Phosphate

Disodium Guanylate

Disodium Inosinate

Disodium Phosphate

Distilled Alcohols

Distilled Vinegar

Distilled White Vinegar

Dutch Processed Cocoa

EDTA (Ethylenediaminetetraacetic Acid)

Eggs

Egg Yolks

Elastin

Ester Gum

Ethyl Alcohol

Ethylenediaminetetraacetic Acid

Ethyl Maltol

Ethyl Vanillin

Expeller Pressed Canola Oil

FD&C Blue No. 1 Dye

FD&C Blue No. 1 Lake

FD&C Blue No. 2 Dye

FD&C Blue No. 2 Lake

FD&C Green No. 3 Dye

FD&C Green No. 3 Lake

FD&C Red No. 3 Dye

FD&C Red No. 40 Dye

FD&C Red No. 40 Lake

FD&C Yellow No. 5 Dye

FD&C Yellow No. 6 Dye

FD&C Yellow No. 6 Lake

Ferric Orthophosphate

Ferrous Gluconate

Ferrous Fumerate

Ferrous Lactate

Ferrous Sulfate

Fish (fresh)

Flaked Rice

Flax

Folacin

Folate

Folic Acid-Folacin

Formaldehyde

Fructose

Fruit (including dried)

Fruit Vinegar

Fumaric Acid

Galactose

Garbanzo Beans

Gelatin

Glucoamylase

Gluconolactone

Glucose

Glucose Syrup

Glutamate (free)

Glutamic Acid

Glutamine (amino acid)

Glutinous Rice

Glutinous Rice Flour

Glycerin

Glycerol Monooleate

Glycol Monosterate

Glycol

Glycolic acid

Gram flour (chick peas)

Grape Skin Extract

Grits, Corn

Guar Gum

Gum Acacia

Gum Arabic

Gum Base

Gum Tragacanth

Hemp

Hemp Seeds

Herbs

Herb Vinegar

Hexanedioic Acid

High Fructose Corn Syrup

Hominy

Honey

Hops

Horseradish (Pure)

Hyacinth Bean

Hydrogen Peroxide

Hydrolyzed Caseinate

Hydrolyzed Meat Protein

Hydrolyzed Soy Protein

Hydroxypropyl Cellulose

Hydroxypropyl Methylcellulose

Hypromellose

Illepe

Iodine

Inulin

Invert Sugar

Iron Ammonium Citrate

Isinglass

Isolated Soy Protein

Isomalt

Job’s Tears

Jowar (Sorghum)

Karaya Gum

Kasha (roasted buckwheat)

Keratin

K-Carmine Color

K-Gelatin

Koshihikari (rice)

Kudzu

Kudzu Root Starch

Lactalbumin Phosphate

Lactase

Lactic Acid

Lactitol

Lactose

Lactulose

Lanolin

Lard

L-cysteine

Lecithin

Lemon Grass

Lentils

Licorice

Licorice Extract

Lipase

L-leucine

L-lysine

L-methionine

Locust Bean Gum

L-tryptophan

Magnesium Carbonate

Magnesium Hydroxide

Magnesium Oxide
Maize

Maize Waxy

Malic Acid

Maltitol

Maltodextrin

Maltol

Manganese Sulfate

Manioc

Masa

Masa Flour

Masa Harina

Meat (fresh)

Medium Chain Triglycerides

Menhaden Oil

Methyl Cellulose2

Microcrystalline Cellulose

Micro-particulated Egg White Protein

Milk

Milk Protein Isolate

Millet

Milo (Sorghum)

Mineral Oil

Mineral Salts

Molybdenum Amino Acid Chelate

Monocalcium Phosphate

Monopotassium Phosphate

monosaccharides

Monosodium Glutamate (MSG)

Monostearates

MSG

Mung Bean

Musk

Mustard Flour

Myristic Acid

Natural Smoke Flavor

Niacin-Niacinamide

Neotame

Niacin

Niacinamide

Nitrates

Nitrous Oxide

Non-fat Milk

Nuts (except wheat, rye & barley)

Nut, Acron

Nut, Almond

Oats3

Oils and Fats

Oleic Acid

Oleoresin

Olestra

Oleyl Alcohol/Oil

Orange B

Oryzanol

Palmitic Acid

Pantothenic Acid

Papain

Paprika

Paraffin

Patially Hydrogenated Cottonseed Oil

Patially Hydrogenated Soybean Oil

Peas

Pea – Chick

Pea – Cow

Pea Flour

Pea Starch

Peanuts

Peanut Flour

Pectin

Pectinase

Peppermint Oil

Peppers

Pepsin

Peru Balsam

Petrolatum

PGPR (Polyglycerol Polyricinoleate)

Phenylalanine

Phosphoric Acid

Phosphoric Glycol

Pigeon Peas

Polenta

Polydextrose

Polyethylene Glycol

Polyglycerol

Polyglycerol Polyricinoleate (PGPR)

Polysorbates

Polysorbate 60

Polysorbate 80

Potassium Benzoate

Potassium Caseinate

Potassium Citrate

Potassium Iodide

Potassium Lactate

Potassium Matabisulphite

Potassium Sorbate

Potatoes
Potato Flour

Potato Starch

Povidone
Prinus

Pristane

Propolis

Propylene Glycol

Propylene Glycol Monosterate

Propyl Gallate

Protease

Psyllium

Pyridoxine Hydrochloride

Quinoa

Ragi

Raisin Vinegar

Rape

Recaldent

Reduced Iron

Rennet
Rennet Casein

Resinous Glaze

Reticulin

Riboflavin

Rice

Rice (Enriched)

Rice Flour

Rice Starch

Rice Syrup

Rice Vinegar

Ricinoleic Acid

Romano Bean (chickpea)

Rosematta

Rosin

Royal Jelly

Saccharin

Saffron

Sago

Sago Palm

Sago Flour

Sago Starch

Saifun (bean threads)

Salt

Seaweed

Seeds (except wheat, rye & barley)

Seed – Sesame

Seed – Sunflower

Shea

Sherry Vinegar

Silicon Dioxide

Soba (100% buckwheat only)

Sodium Acid Pyrophosphate

Sodium Acetate

Sodium Alginate

Sodium Ascorbate

Sodium Benzoate

Sodium Caseinate

Sodium Citrate

Sodium Erythrobate

Sodium Hexametaphosphate

Sodium Lactate

Sodium Lauryl Sulfate

Sodium Metabisulphite

Sodium Nitrate

Sodium Phosphate

Sodium Polyphosphate

Sodium Silaco Aluminate

Sodium Stearoyl Lactylate

Sodium Sulphite

Sodium Stannate

Sodium Tripolyphosphate

Sorbic Acid

Sorbitan Monostearate
Sorbitol-Mannitol (can cause IBS symptoms)

Sorghum

Sorghum Flour

Soy

Soybean

Soy Lecithin

Soy Protein

Soy Protein Isolate

Spices (pure)

Spirits (Specific Types)

Spirit Vinegar

Stearates

Stearamide

Stearamine

Stearic Acid

Stearyl Lactate

Stevia

Subflower Seed

Succotash (corn and beans)

Sucralose

Sucrose

Sulfosuccinate

Sulfites

Sulfur Dioxide

Sweet Chestnut Flour

Tagatose

Tallow

Tapioca

Tapioca Flour

Tapioca Starch

Tara Gum

Taro

Tarro

Tarrow Root

Tartaric Acid

Tartrazine

TBHQ is Tetra or Tributylhydroquinone

Tea

Tea-Tree Oil

Teff

Teff Flour

Tepary Bean

Textured Vegetable Protein

Thiamin Hydrochloride

Thiamine Mononitrate

Thiamine Hydrochloride

Titanium Dioxide
Tofu (Soy Curd)

Tolu Balsam

Torula Yeast

Tragacanth

Tragacanth Gum

Triacetin

Tricalcium Phosphate

Tri-Calcium Phosphate

Trypsin

Turmeric (Kurkuma)

TVP

Tyrosine

Urad/Urid Beans

Urad/Urid Dal (peas) Vegetables

Urad/Urid flour

Urd

Vinegar (All except Malt)

Vanilla Extract

Vanilla Flavoring

Vanillin

Vinegars (Specific Types)

Vitamin A (retinol)

Vitamin A Palmitate

Vitamin B1

Vitamin B-12

Vitamin B2

Vitamin B6

Vitamin D

Vitamin E Acetate

Waxy Maize

Whey

Whey Protein Concentrate

Whey Protein Isolate

White Vinegar

Wines

Wine Vinegars (& Balsamic)

Wild Rice

Xanthan Gum

Xylitol

Yam Flour

Yeast

Yogurt (plain, unflavored)

Zinc Oxide

Zinc Sulfate

Estimate Your Caloric Budget

Here is an estimate of your caloric-intake according to your age and gender.  

Average daily calorie needs are based on moderate activity:

Men

1-3       yrs. old  =  1250 calories

4-6       yrs. old  =  1700 calories

7-10     yrs. old  =  1975 calories

11-14   yrs. old  =  2225 calories

15-18   yrs. old  =  2750 calories

19-59   yrs. old  =  2700 calories

60-75   yrs. old  =  2350 calories

75 +      yrs. old  =  2100 calories

 

Women

1-3       yrs. old  =  1175 calories

4-6       yrs. old  =  1550 calories

7-10     yrs. old  =  1750 calories

11-14   yrs. old  =  1850 calories

15-18   yrs. old  =  2100 calories

19-59   yrs. old  =  2050 calories

60-75   yrs. old  =  1900 calories

75 +      yrs. old  =  1800 calories

 

* Everyone has a different opinion of what moderate activity means to them.  To get the most accurate caloric assessment you will need to purchase a heart rate monitor that counts calories.  These can be purchased at just about any major retailer or athletic store.

Adjustments-

1.  You want to add another 500 calories per day for individuals who exercise vigorously.

2.  If you do not exercise at all, you want to subtract 300-400 calories per day.

3.  During pregnancy, you should add 100 calories per day for the first trimester (an apple).  Add 200 calories per day during the second trimester (an apple and banana).  Add 300 calories per day during the last trimester.

4.  If breastfeeding, add 500 calories per day during the first 6 months.  If breastfeeding longer than 6 months, add calories according to nutrient needs (250-500 calories).

Unfamiliar Ingredients to Avoid

This is a list of ingredients that are unsafe to eat when on a gluten free diet.  Use this list to refer to when preparing your meals, eating out, or checking food labels at the grocery store.  Some items on this list to have gluten free versions.  Make sure any ingredients you use/eat off this list say “Gluten Free”.

 

Abyssinian Hard (Wheat triticum durum)

Alcohol (Whiskey, Spirits with additives)

Amp-Isostearoyl Hydrolyzed Wheat Protein

Atta Flour

Baked beans (check the sauce)

Barley Grass (can contain seeds)

Barley Hordeum vulgare

Barley Malt

Beer (unless gluten free)

Bleached Flour

Blue Cheese (It should declare wheat on the label)

Bran

Bread Flour

Brewer’s Yeast

Brown Flour

Bulgur (Bulgar Wheat/Nuts)

Bulgur Wheat

Cereal Binding

Chilton

Club Wheat (Triticum aestivum subspecies compactum)

Coco Mix (Some contain gluten)

Common Wheat (Triticum aestivum)

Cookie Crumbs

Cookie Dough

Cookie Dough Pieces

Corn Bread (Unless GF, most contain a mix of wheat flour)

Couscous

Criped Rice

Dinkle (Spelt)

Disodium Wheatgermamido Peg-2 Sulfosuccinate

Durum wheat (Triticum durum)

Edible Coatings

Edible Films

Edible Starch

Eggroll Wrappers

Einkorn (Triticum monococcum)

Emmer (Triticum dicoccon)

Energy Bars (most brands, check labels)

Enriched Bleached Flour

Enriched Bleached Wheat Flour

Enriched Flour

Farina

Farina Graham

Farro

Filler

Flour (normally this is wheat, unless specified otherwise)

Fu (dried wheat gluten)

Germ
Graham Flour

Granary Flour

Groats (barley, wheat)

Hard Wheat

Heeng

Hing

Hordeum Vulgare Extract

Hydrolyzed Wheat Gluten

Hydrolyzed Wheat Protein

Hydrolyzed Wheat Protein Pg-Propyl Silanetriol

Hydrolyzed Wheat Starch

Hydroxypropyltrimonium Hydrolyzed Wheat Protein

Ice Cream (depending on the flavors)

Imitation Seafood (like crab, usually contains wheat)

Kamut (Pasta wheat)

Kecap Manis (Soy Sauce)

Ketjap Manis (Soy Sauce)

Kluski Pasta

Licorice (Usually contains wheat)

Maida (Indian wheat flour)

Malt
Malted Barley Flour

Malted Milk
Malt Extract

Malt Syrup

Malt Flavoring

Malt Vinegar

Macha Wheat (Triticum aestivum)

Matza

Matzah

Matzo

Matzo Semolina

Meringue

Meripro 711

Mir

Nishasta

Oriental Wheat (Triticum turanicum)

Orzo Pasta

Pasta

Pearl Barley

Persian Wheat (Triticum carthlicum)

Perungayam

Poulard Wheat (Triticum turgidum)

Polish Wheat (Triticum polonicum)

Rice Malt (if barley or Koji are used)

Roux

Rusk

Rye

Salad Dressings (Specific Flavors)

Seasoning Mixes (Check packet ingredients)

Seitan

Semolina

Semolina Triticum

Shot Wheat (Triticum aestivum)

Small Spelt

Spirits (Specific Types)

Spelt (Triticum spelta)

Sprouted Wheat or Barley

Stearyldimoniumhydroxypropyl Hydrolyzed Wheat Protein

Strong Flour

Suet in Packets

Tabbouleh

Tabouli

Teriyaki Sauce

Timopheevi Wheat (Triticum timopheevii)

Triticale X triticosecale

Triticum Vulgare (Wheat) Flour Lipids

Triticum Vulgare (Wheat) Germ Extract

Triticum Vulgare (Wheat) Germ Oil

Udon (wheat noodles)

Unbleached Flour

Vavilovi Wheat (Triticum aestivum)

Vital Wheat Gluten

Wheat, Abyssinian Hard triticum durum

Wheat amino acids

Wheat Bran Extract

Wheat, Bulgur

Wheat Durum Triticum

Wheat Germ Extract

Wheat Germ Glycerides

Wheat Germ Oil

Wheat Germamidopropyldimonium Hydroxypropyl Hydrolyzed Wheat Protein

Wheat Grass (can contain seeds)

Wheat Nuts

Wheat Protein

Wheat Triticum aestivum

Wheat Triticum Monococcum

Wheat (Triticum Vulgare) Bran Extract

Whole-Meal Flour

Wild Einkorn (Triticum boeotictim)

Wild Emmer (Triticum dicoccoides)

 

The following items may or may not contain gluten depending on where and how they are made, and it is sometimes necessary to check with the manufacturer to find out:

 

Artificial Color

Baking Powder

Caramel Color

Caramel Flavoring

Clarifying Agents

Coloring

Dextrins

Dextrimaltose

Diglycerides

Dry Roasted Nuts

Emulsifiers

Fat Replacer

Flavoring

Food Starch

Food Starch Modified

Glucose Syrup

Glycerides

Gravy Cubes

Ground Spices

HPP

HVP

Hydrolyzed Plant Protein

Hydrolyzed Protein

Hydrolyzed Vegetable Protein

Hydrogenated Starch Hydrolysate

Hydroxypropylated Starch

Maltose

Miso

Mixed Tocopherols

Modified Food Starch

Modified Starch

Mono and Diglycerides

Monoglycerides

Natural Flavoring

Natural Flavors

Natural Juices

Non-dairy Creamer

Oat Bran (often cross-contaminated)

Oat Fiber (often cross-contaminated)

Oatmeal (often cross-contaminated)

Pregelatinized Starch
Protein Hydrolysates
Seafood Analogs
Seasonings
Sirimi
Smoke Flavoring
Soba Noodles
Soy Sauce
Soy Sauce Solids
Sphingolipids
Stabilizers
Starch
Stock Cubes
Suet
Tocopherols
Vegetable Broth
Vegetable Gum
Vegetable Protein
Vegetable Starch

Veggie Bacon (Most, but not all)

Veggie Burgers (Most, but not all)

Veggie Hotdogs (Most, but not all)

Veggie Sausages (Most, but not all

Vitamins
Wheat Starch

How to Calculate Your Own BMI

How to Calculate Your Own BMI

chart showing BMI calculations

The BMI (Body Mass Index) is a calculation that estimates your weight category based upon your age, weight, and height.

 

To calculate your own BMI:

  1. Figure out your current weight. (Example 150 pounds)
  2. Multiply your weight by 704. (150 lbs x 704 = 105,600)
  3. Measure your height in inches. (Example 70 inches)
  4. Multiple your height by itself. (70 x 70 = 4,900)
  5. Divide the “weight answer” by the “height answer”.
    (105,600 / 4,900 = 21.55)
  6. In this example your BMI = 21.55.

 

BMI Categories

Under 20 = Underweight

20-25 = Healthy

25-30 = Overweight

30-35 = Obese

Over 35 = Seriously Obese

  • BMI may over estimate body fat in athletes and others who have a muscular build.
  • BMI may under estimate body fat in older persons and others who have lost muscle mass.

 

Overweight and obese individuals are at increased risk for many diseases and health conditions, including the following:

  • Hypertension
  • Dyslipidemia (for example, high LDL cholesterol, low HDL cholesterol, or high levels of triglycerides)
  • Type 2 diabetes
  • Coronary heart disease
  • Stroke
  • Gallbladder disease
  • Osteoarthritis
  • Sleep apnea and respiratory problems
  • Some cancers (endometrial, breast, and colon)