Know Your BMI, Know Your Risk
In
recent years, there has been an upward trend in the intake of calorie, fats and
cholesterol in Singaporeans[i]. It is further exacerbated by lack of physical
activity among Singaporeans where only 1 in 4 adult Singaporeans exercise or
participate in any form of physical activity [ii].
An
important tool to determine whether your weight falls in the healthy range is
the Body Mass Index or BMI. BMI is a better indication of potential weight
problems than simply looking at your weight.
Know
Your BMI, Know Your Risk
Body
Mass Index or BMI is a measurement tool used to classify a range of health risk
categories. It is very easy to calculate your own BMI - just divide your
bodyweight in kilogrammes by the square of your height in metres.
Body
Mass Index (BMI) = Weight (in kilogrammes) / Height (in metres) x Height (in
meters)
The
table below shows your risk for weight-related problems. It also shows that if
your BMI is above 27.5, you are considered obese and are at a high risk of
developing diabetes (type 2) and cardiovascular disease while a BMI of 23-27.4
means that you are overweight and puts you at moderate risk of developing these
conditions.
BMI
(kg/m2) for Adults
Health
Risk Classification
27.5
and above
High
Risk
23.0
– 27.4
Moderate
Risk
18.5
– 22.9
Low
Risk (healthy range)
Below
18.5
Risk
of nutritional deficiency diseases and osteoporosis
Knowing
your BMI is crucial to battling obesity as it can help you assess the health
risks you are exposed to and take preventive steps to better manage your
weight.
Prevention
of obesity
In
order to address obesity holistically, the focus cannot lie on BMI alone. It is
also recommended that persons over 40 years in age go for regular screening for
early detection and optimal management of high blood pressure, high blood
cholesterol and diabetes.
To
tackle the growing obesity problem, it is important to understand the energy
balance equation which states the need for a balance of calories consumed
through eating and drinking, with that of energy expended by physical activity.
If the energy taken in by food and drink exceeds the energy expended, weight gain
will occur.
In
essence, it is important to engage in physical activity to burn more calories
and to limit intake of calories (from food consumed) to balance the energy
equation.
To
ensure a sufficient intake of essential nutrients, you should adhere to the
following nutrition guidelines.
1.
Eat a Variety of Foods using the Healthy Diet Pyramid as a Guide
Select
a variety of food from each food group of the pyramid to get all the nutrients
and other substances needed for optimal health, and be mindful of the fat and
sugar content of food to prevent unwanted weight gain.
2.
Eat Sufficient Amounts of Grains, especially Whole Grains
Whole-grains
are higher in dietary fibre, vitamins, minerals and beneficial plant
substances. Most importantly, they may help in weight management. Hence replace
2 – 3 servings of the rice and alternatives food in the Healthy Diet Pyramid
with whole-grains food. Whole-grains are food such as oats, unpolished rice,
wholemeal bread, brown rice, beehoon and whole-grain cereals.
3.
Eat Enough of Fruit and Vegetables
Having
your daily two servings of fruit and vegetables each, will not only lower your
risk of developing heart disease, stroke, and certain types of cancer, but also
plays an important role in your attempt to manage your weight.
4.
Choose and Prepare Food with Less Fat
Cutting
down on high-fat food (e.g. deep fried food, fast food, meat fat, poultry skin,
full cream dairy, butter/hard margarine, pastries and cakes) can help you
manage your weight.
5.
Choose and Prepare Food with Less Salt and Sauces
Food
with less salt and sauces are lower in sodium and hence may reduce the risk of
high blood pressure, stroke, kidney disease and certain cancers. Having less
sauce may also reduce the fat content of your meals and hence aid in weight
management.
6.
Choose Beverages and Food with Less Sugar
You
should make an effort to reduce your sugar intake if you are aiming to lose
weight because over consumption of food and beverages that are high in
naturally occurring sugar (e.g. fruit juices, honey) or added sugar (e.g. soft
drinks, cakes, desserts) can lead to unwanted weigh gain.
[i]
Health Promotion Board, The National Nutrition Survey 2004
[ii]
Health Promotion Board, The National Health Surveillance Survey 2007
Contributed
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