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Understanding Your Nutritional Status

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Oghenefego Ofili

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Understanding Your Nutritional Status

Nutritional status is the condition of an individual as influenced by the utilization of the nutrients. It can be measure in adults using the Body Mass Index (BMI); if one is underweight, normal, overweight or obese.

Two factors are used in determining the nutritional status of an adult, height in meters and weight in kilograms. To calculate your BMI you divide your weight in kilogram (kg) with your height in meters square (m2). The formula is kg/m2

If the result is less than 18 you are underweight, 18-25 normal, >25-30 overweight and above 30 obese. You must strive to ensure that you are between the 18 to 25 marks. To achieve and maintain normal BMI you should pay attention to your energy intake and output.

  1. Consume only as much energy (calories) as you expend. If you are overweight, decrease your energy intake and increase expenditure
  2. Increase the consumption of complex carbohydrates and naturally occurring sugars
  3. Reduce the consumption of refined and processed sugars
  4. Reduce overall fat intake
  5. Reduce saturated fat consumption and balance it with polyunsaturated or monounsaturated fat
  6. Reduce daily cholesterol consumption
  7. Limit your daily intake of sodium
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