# Sample Nutrition Paper on Body Mass Index (BMI)

Introduction

Body mass index, abbreviated as BMI is an established measure used by health workers to determine a person’s weight status.  Body mass index (BMI), the simplest “height-weight” index, is a predictor of obesity-related mobility and mortality in population studies (Ferrari, 2006). In essence, BMI serves as a tool for determining body composition as an exclusive function of weight and height.  BMI status is classified within underweight (18.5 and less), healthy weight (19 to 24.9), overweight (25 to 29.9) and obese (30 and above). A higher BMI increases the risk of weight related health problems. A person’s BMI is calculated as the weight in kilograms divided by height in meters squared. The formula for BMI is simply Kg/m2.

Calculation;

The calculation below represents my BMI index; I weighed in at 94 kg and my height is 1.82 meters.

BMI = Weight (kg) / height2 (M)

BMI = 94/ (1.82)2 = 94/3.3124

BMI = 94/3.3124 = 28.378

BMI = 28.4

Dietary solution

From the above calculation, my body mass index falls in the overweight category. According to the National Heart, Lung and Body Institute, reducing the amount of caloric intake by about 500 to 1000 daily helps lose one/two pounds in a week. My healthy low-calorie diet plan includes removing products with cholesterol, saturated and transfats, too much sodium and added sugars from my meals and turning to whole meal products such as grains and almonds to balance my caloric intake.  Foods low on carbohydrates such as grains, apples, rice cake and peanut butter will make up part of the diet. In addition, reducing the size of food portions I consume during meals will aid in loosing and maintaining a healthy lifestyle. A day’s meal will include the following foods; two eggs, salad, some pickles and tea instead of coffee for breakfast. This type of meal is high on proteins and vitamins. During lunch, a fruit instead of fruit juice, salmon and vegetable salad will suffice and for dinner a salmon, vegetables and lean meat. These food products are low on fat and rich in proteins. Vegetables are a rich source of vitamins which aid in growth and maintaining normal health.

Weight reduction schedule

Wholesale changes are necessary in order to lose weight. Exercising will keep my body fit and improve its functionality. Part of my exercise regime includes taking regular 10-15 minutes’ walk around the neighborhood park. This will not only improve strength but also mobility in the lower body and can be done anywhere. Another method of losing weight I plan on undertaking is aerobic exercises. Aerobic exercises are effective in protecting the body against cardiovascular diseases, lowering blood pressure and improving the immune functions. Performing 45 to 60 minutes of aerobic exercises such as cycling and swimming regularly will help maximize my caloric expenditure. A stable social support program is crucial in the path to losing weight. Support programs motivate and offer encouragement through group psychology thereby will keep me mentally focused and prepared. I therefore plan on joining group exercise classes such as yoga and gym lessons. Diet is an important source of nutrition. Consuming foods rich in proteins and low on carbohydrates will not only reduce the amount of caloric intake but also aid in weight loss. Additionally, I will cut back on foods rich in sugar and fats from my diet and start drinking water 30 minutes before meals.

References

Centre for Public Health Excellence at NICE (UK, & National Collaborating Centre for Primary Care (UK. (2006). Obesity: the prevention, identification, assessment and management of overweight and obesity in adults and children. https://www.ncbi.nlm.nih.gov/books/NBK63696/

Ferrera, L. A. (2004). Body mass index and health. New York: Nova Science Publishers. https://books.google.co.ke/books?id=LV8gvxsHnLAC&pg=PA60&dq=how+to+measure+body+mass+index&hl=en&sa=X&redir_esc=y#v=onepage&q=how%20to%20measure%20body%20mass%20index&f=false

Ferrera, L. A. (2006). Focus on body mass index and health research. New York: Nova Science Publishers. https://books.google.co.ke/books?id=c5vp0_M_XgwC&pg=PA91&dq=how+to+measure+body+mass+index&hl=en&sa=X&redir_esc=y#v=onepage&q=how%20to%20measure%20body%20mass%20index&f=false