Improve Your Health

Below are some helpful tools that will give you information you need to improve your health. Many people find having an estimated amount of calories to aim for in a day is very helpful. If you like structure then look at menus to help guide you to healthier eating. Also, if you need some suggestions for your activity goals, then look at the widget below

What calorie level do you need?

Most people are not sure what calorie level they need. Use the Calorie Calculator to estimate the number of calories you need. This will give you the calories you need to maintain you weight with your current activity level. To lose weight you can subtract 500 calories from the number given to you. This should result in about 1 pound per week weight. For even better results, increase your activity along with eating 500 calories less per day. It is not recommended to go below 1200 calories per day for women and 1500 calories per day for men.

What is your BMI?

Today the Body Mass Index or BMI is the accepted way to calculate weight to height ratio to determine if your weight is in a healthy range. Use the BMI Calculator to determine your level. Your waist size also helps determine your health. Apple shaped people (extra weight in the waist and stomach) are more prone to heart disease and diabetes. If your waist is greater than 35 inches in women and 40 inches for men, you need to lose weight and exercise.

Choose menus based on your calorie need

There are 3 different levels to choose from: 1500 calories, 1800 calories or 2200 calories. The menus show each food item and the amount of calories, carbohydrates, fat and sodium. If you need 1700 calories per day just use the 1800 calorie menu and mark off an item that has about 100 calories. These menus are easy to adjust and very transparent to help you achieve your goals.

How many carbohydrates should people with diabetes aim for?

General recommendations are women should eat about 45-60 grams of carbohydrates per meal and men 60-75 grams of carbohydrates per meal. This is based on 3 meals per day and 1 snack per day. The snack should be 0-15 grams for women and 15-30 grams for men.

Be Active Your Way

Created by the U.S. Department of Health and Human Services Be Active Your Way is “a Guide for Adults aged 18 to 64 years. In the guide, you can read how you can fit physical activity into your life—your way.”

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This information and menus are not provided to replace information provided by your doctor, registered dietitian or others on your healthcare team. The calorie calculator is not intended for those who are pregnant or lactating and will need more calories.