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Knowing your BMI and your energy requirement

 Body Mass Index (BMI)

 How to use the BMI Chart

 Your Daily Calorie Requirement

 Energy Requirement

Eat Healthy, Stay Healthy

A Word On Health From Prof. Dr. Fatimah Arshad

 
   
Knowing your BMI and your energy requirement

Most of us rely on weighing scale to tell us whether we have lost or gain weight. This is not the best way because it weighs everything including muscle, bones, fats and what we ate and drank that day. It doesn’t tell you how much fat you have. In fact you should measure your body composition - the ratio of lean body mass and fat mass. Too much fat can lead to many health problems.

Body Mass Index (BMI)

While BMI does not reflect your body composition, it can be used to indicate whether you're obese, overweight or underweight. It is used by healthcare professionals to ascertain the general risk of health problems associated with your body size.

You can measure your own BMI by using the BMI Chart which takes into account your height and weight. By knowing your BMI, you can proceed to ascertain your daily calorie requirement based on your lifestyle. Then, you can begin to change your diet to achieve your ideal weight at an ideal BMI of 22.

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How to use the BMI Chart

Find your height in the far left column. Then, follow along the row until you come closest to your current weight (in kilograms).

+ Click on table to enlarge

Your BMI is the spot where your height meets your weight.

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Your Daily Calorie Requirement

Once you know your ideal weight, you can now calculate your daily calorie requirement by following the Energy Requirement table below, based on your desired ideal weight and lifestyle.

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Energy Requirement

Your specific daily calorie requirement depends on your level of activity. The more active your lifestyle, the more energy you need, and vice versa. You can easily calculate your daily calorie requirement using this simple formula:

Daily Calorie Requirement =
Ideal Weight x Energy Requirement
ENERGY REQUIREMENT
(Adapted from H.Cole and R.Camerini-Davalos, Diet Therapy of diabetis mellitus. Med. Clin. North. Am. 54:1577, 1970)
Example
Height = 150cm, Current Weight = 70kg, Classification = Overweight, Ideal BMI Weight = 49.5kg, Lifestyle = Sedentary

From the table above, your will find that an overweight person with a sedentary lifestyle requires 25kcal/kg. Therefore, your Daily Calorie Requirement necessary to obtain and maintain your ideal weight of 49.5kg is: 49.5 x 25 = 1,237.5 kcal per day

NOTE:
BMI guide is for persons aged 18 & above. To fully understand the comprehensive ways to healthy eating, consult your healthcare professional.
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Eat Healthy, Stay Healthy

Eating healthy doesn't mean you have to say “goodbye” to foods like nasi lemak, mee goreng or roti canai. With the right plan, you can still enjoy your favourite dishes as long as you have more healthy meals than less healthy ones. Just remember to exercise, get enough rest and practise a healthy lifestyle as often as possible. Don’t wait till your health deteriorates and diabetes sets in before you make a change because prevention is always better than cure.

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A Word On Health From Prof. Dr. Fatimah Arshad

A simple guide to a healthier diet is to consume moderate amounts of carbohydrates, preferably those with a low glycaemic load like non-starchy vegetables, fruits, legumes and high-fibre whole-grain products to maintain consistent blood glucose levels. You should also choose proteins with less fat like leaner cuts of meat, fish and poultry. Reduced consumption of salt and sugar will also reduce your risk of health-related problems. Above all, moderate exercise and a healthier lifestyle will set you on the right path to a healthier you.

Articles from Prof. Dr Fatimah Arshad:

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