Watch your body

 body mass index:
weight=______kg Height=______m
Height*Height=_____________
BMI=Weight/(Height*Height)

underweight=under 20
Normal Weight=20-24.9
Overweight=25-29.9
Very overweight=30+

My BMI=19.45 belong to underweight GOOD NEWS!

How much energy do you need:
1. You weight in pounds
2. 18-30 years old: Weight*6.67+496=R.M.R
31-60 years old: Weight*3.95+829=R.M.R
3. Sedentary: 1.4
Moderately active:1.7
Very active:2.0

LOW GLYCEMIC INDEX FOODS (55 or less)
(choose most often vvv)

Skim milk
Plain Yogurt
Soy beverage
Apple/plum/orange
Sweet potato
Oat bran bread
Oatmeal (slow cook oats)
All-Bran™
Converted or Parboiled rice
Pumpernickel bread
Al dente (firm) pasta
Lentils/kidney/baked beans
Chick peas
Chocolate


MEDIUM GLYCEMIC INDEX FOODS (56-69)
(choose more often vv)

Banana
Pineapple
Raisins
New potatoes
Popcorn
Split pea or green pea soup
Brown rice
Couscous
Basmati rice
Shredded wheat cereal
Whole wheat bread
Rye bread

HIGH GLYCEMIC INDEX FOODS
(choose less often v )
Watermelon
Dried dates
Instant mashed potatoes
Baked white potato
Parsnips
Rutabaga
Instant rice
Corn Flakes™
Rice Krispies™
Cheerios™
Bagel, white
Soda crackers
Jellybeans
French fries
Ice cream
Digestive cookies
Table sugar (sucrose)