5 Steps to Nutritional Success for a lean healthy body

1. Download and Read this E-book "Bodi Nutrition" Click here

2. Download the "Food Diary" Click Here

3. How much should I be eating?

4. What foods should I be eating?

5. Ultimate food database, what is in my food?

Step 2: What is my BMI? Body mass index (BMI) is a measure of body fat based on height and weight which applies to both adult men and women.

• Enter your weight and height using metric measures.
• Click on "Calculate Your BMI" and your BMI will appear.

BMI Categories:

• Underweight = BMI of less than 18.5
• Normal weight = BMI of between 18.5 and 24.9
  
• Overweight = BMI of between 25 and 29.9
  
• Obese = BMI of 30 or greater

Classification	BMI(kg/m²)
	Principal cut-off points	Additional cut-off points
Underweight	<18.50	<18.50
Severe thinness	<16.00	<16.00
Moderate thinness	16.00 - 16.99	16.00 - 16.99
Mild thinness	17.00 - 18.49	17.00 - 18.49
Normal range	18.50 - 24.99	18.50 - 22.99
		23.00 - 24.99
Overweight	≥25.00	≥25.00
Pre-obese	25.00 - 29.99	25.00 - 27.49
		27.50 - 29.99
Obese	≥30.00	≥30.00
Obese class I	30.00 - 34-99	30.00 - 32.49
		32.50 - 34.99
Obese class II	35.00 - 39.99	35.00 - 37.49
		37.50 - 39.99
Obese class III	≥40.00	≥40.00

Source: Adapted from WHO, 1995, WHO, 2000 and WHO 2004.

Step 3: How many calories should I be consuming? Enter your information to find out how many calories you should be eating per day to acheive your goal.

Daily Calorie Calculator
Enter the following data
Your gender	Male Female
Your height	centimetres inches
Your weight	kilograms pounds
Your age	10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 years
Your activity	Sedentary (little or no exercise, desk job) Lightly active (light exercise/sports 1-3 days/wk) Moderately active (moderate exercise/sports 3-5 days/wk) Very active (hard exercise/sports 6-7 days/wk) Extremely active (hard daily exercise/sports & physical job)
Automatic recalculation
Results
Basal Metabolic Rate
A. Requirements to maintain current weight
Calories	cal
Carbohydrates (55%)	cal = gm
Fats (15%)	cal = gm
Proteins(30%)	cal = gm
B. Requirements to lose weight by  kilograms pounds per week *
Calories	cal
Carbohydrates (55%)	cal = gm
Fats (15%)	cal = gm
Proteins(30%)	cal = gm
C. Requirements to gain weight by  kilograms pounds per week
Calories	cal
Carbohydrates (55%)	cal = gm
Fats (15%)	cal = gm
Proteins(30%)	cal = gm
*To lose weight, 500 calories are subtracted per day for each pound you want to lose every week. To gain weight, 500 calories are added per day for each pound you want to gain every week. However, total calorie levels < 1200 calories are not recommended and weight loss of > 2 pounds per week is also not recommended. For a more balanced approach to a 1 pound per week weight loss, increase your activity. Decrease calorie intake by 250 calories per day and exercising to expend (use up) the other 250 calories. This approach prevents a decrease in your metabolic rate and promotes increased lean muscle mass.

Now divide it by 5 to give you each meals calories.

e.g. 1900/5 = 380. This calculated figure indicates ideally how much you need to be consuming every 3 hours.

 

Step 4: What foods should I be eating? ONLY eat from Tier 1 & 2

Step 5: The Ulitmate food database - search for any food and find all the facts.