What's Your BMI?
According to World Health Organisation (WHO), one's degree of leanness or obesity is determined by the Body Mass Index (BMI).
BMI = |
Weight (kg) |
| ------------------ |
| Height 2 (m) |
YOU ARE |
IF YOUR BMI IS… |
Underweight |
<18.5 |
Normal |
18.5-24.9 |
Overweight |
25.0-29.9 |
Obese |
> 30.0 |
Calculate you BMI now with our BMI calculator
10 RULES FOR HEALTHY BODY WEIGHT
- Eat a variety of food based on the Food Guide Pyramid
- Eat according to your needs. Avoid taking large portion sizes at each meal.
- Take fatty and fried foods occasionally.
- Cut down on sweet and sugary foods, snacks or drinks.
- Follow regular mealtimes and don't skip; it only makes you overeat the next meal.
- Limit alcohol consumption; it provides calories and no other nutrients (empty calories)
- Exercise regularly; at least three times a week, for 20-30 minutes each time.
- Choose to be active. Use the stairs, walk instead of driving and wash the car yourself.
- If you are trying to lose weight, aim to lose no more than 0.5kg a week. Stop when you have reached a normal BMI, then maintain it.
No-no's: crash diets, self-induced vomiting and using laxatives or diuretics.
LOSING WEIGHT THE HEALTHY WAY
Losing 0.5kg a week is equivalent to reducing 500 kcal a day. Make smart daily food choices to help reduce your calorie intake.
YES |
NO |
Soup with noodles (383 kcal) |
Curry mee (529 kcal) |
1 chicken sandwich (270 kcal) |
1 double cheeseburger (438 kcal) |
1 small boiled potato (122 kcal) |
Regular fries (290 kcal) |
1 small bowl of chicken porridge (120 kcal) |
1 plate of regular Nasi Lemak (389 kcal) |
1 banana (62 kcal) |
1 piece of Pisang Goreng (129 kcal) |
Dosai (147 kcal) |
Roti Canai (301 kcal) |
Iced water (0 kcal) |
1 can of carbonated drink (156 kcal) |
Malaysian Food Guide Pyramid for Adults
Reference: The Malaysian Dietary Guidelines 1999.
Have you ever asked any of these questions: What should I eat? How much should I eat? Am I meeting my nutritional needs?
The truth is there is no “good” or “bad” food, only good or bad food choices . Each food contains different nutrients, vitamins and minerals that the body needs to function properly and healthily. Too much or too little of something can lead to a variety of health problems.
The Food Guide Pyramid is devised to answer all these questions. The concept is simple: choose foods from each food group and eat according to your needs. Just like its shape denotes, you should consume the most from the food group that forms the base of the pyramid; and the least from the food group at the tip.
Level 1: Rice, noodles, bread, other cereal and cereal products
Consume the most (8-12 servings daily)
One serving is …
1 slice of wholemeal bread
½ cup cooked rice
½ cup soaked bihun, mee or pasta
½ side-plate-sized capati
1 cup plain rice porridge
½ cup ready-to-eat breakfast cereal
1 medium-sized potato
3 plain biscuits
Level 2: Fruits & Vegetables
Consume more (3-5 servings daily)
One serving is …
½ medium-sized guava
1 small to medium whole orange, pear or apple
1 medium-sized banana
1 slice papaya, pineapple, watermelon
½ cup cooked dark green leafy vegetables with edible stems
½ cup cooked fruit or root vegetables
Level 3: Fish, poultry, egg, meat and legumes
Consume moderately (3-5 servings daily)
One serving is …
1 medium-sized chicken drumstick
1 medium-sized ikan kembong
2 matchbox-sized lean meat
5 dessert spoon headless ikan bilis
2 dsp peanut butter
½ cup dried legumes/beans
Level 3: Milk & Dairy Products
Consume moderately (1-2 servings daily)
One serving is …
1 glass of milk
1 cup yoghurt
1 slice cheese
Level 4: Fats, oil, sugar and salt
Use sparingly!
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