Nutrition

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naWeight management - maintaining weight within desirable levels a. Know the DBW
How to compute the desirable body weight or DBW  using the Tanhauser Method.Example: What is the DBW of an adult woman who stands 5 ft 3 inches? Convert height into inches 1. Ex. 5 ft and 3 in = 63 inches 2. Convert inches into cm Ex. 63 inches x 2.54 cm = 160.02 cm or 1.6 m 3. Deduct 100 Ex. 160.02 cm – 100 = 60.02 4. Deduct 10% (correction factor for Filipinos) Ex. 60.02 – 6.00 = 54.02 kg 5. Convert kilogram (kg) to pounds (lbs) Ex. 54.02 x 2.2 lbs = 118.84 or 119 lbs|

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b.   Determine the body mass index (BMI)
          
         BMI =       Body weight (kg)
                        Height (m) x Height (m) Interpretation of BMI
Underweight       < 18.5
Normal                > 18.5 - 24.9
Overweight           25 – 30
Obese                 > 30

Engage in physical activities
 Physical Activity|  Examples|  Duration|
Leisure Activity| Strolling, golf, bowling| Often; 2-3 times per week for 30-45 minutes| Exercise for strength and flexibility| Stretching, yoga, tai-chi, resistance training | Often; 2-3 times per week for 30-45 minutes| Aerobic exercises| Brisk walking, jogging, cycling, dancing , swimming| Regularly, 3-5 times per week, 30-45 minutes or longer| Recreational activities| Ballroom dancing, badminton, basketball, tennis, skating/roller blades| Regularly, 3-5 times per week, 30-45 minutes or longer| Regular exercise burns off energy thereby assisting weight control or reduction. It helps improve blood circulation, muscle tone and the efficiency of heart and lungs. It also helps one to relax, cope with stress, and promotes sound sleep. Exercise enhances well being and improves self-esteem. The long-term benefit is that it reduces the risk of heart disease, diabetes and high blood pressure.
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