Some people have a high body mass index (BMI) because they are very muscular due to heavy exercise. The vast majority of people with a high BMI, however, are overweight because they have a high percentage of body fat. For these people, a high BMI is strongly associated with increased risk of diabetes, heart disease, and stroke.

Fruits and vegetables

Great! You consume adequate amounts of fruits and vegetables daily.

Fruits and vegetables are not only rich in fiber, but they contain nutrients that include folic acid, type-B vitamins and antioxidants such as vitamins A and C. You really can't eat too many fruits and vegetables.

Dairy products

Your responses indicate that your consumption of dairy products is high.

Eating high amounts of whole-milk dairy products increases your intake of saturated fats, which are linked to higher risks of cardiovascular disease. Drinking skim milk and eat other non-fat dairy products (e.g. cheese) to minimize the consumption of saturated and total fat while still consuming good amounts of calcium.

Meats

Your responses indicate that you consume high amounts of protein-rich foods, such as meat, eggs, cheese, seeds and grains/legumes.

You should be aware of where most of your protein comes from. The excessive consumption of animal protein can be detrimental to your health, as these products usually contain high levels of saturated fat, which may increase the risk of developing cardiovascular disease and cancer. Stick to fish and lean meats like skinless chicken and turkey.

Fiber

Your responses indicate that your consumption of dietary fiber is adequate.

Fruits, vegetables and grains are great sources of dietary fiber, which helps reduce cholesterol levels and aids with digestion.

 

	Diet
	Fats and sugars
	Saturated fats
	Total fat
			Moderate consumption Possibly in excess

Fats and sugars

Your responses indicate that your consumption of fat and sugar is higher than recommended.

Eating excessive amounts of sweets and sugar results in obesity as well as high levels of triglycerides. Try to limit the portion sizes of sweets and desserts, as well as the frequency with which you consume these foods.

Saturated fats

Your responses indicate that your consumption of saturated fat is higher than recommended.

Saturated fat is linked to higher cholesterol levels, which in turn increase the risk of developing cardiovascular disease. To reduce your consumption of saturated fat, eat lower amounts of animal-based products and coconut and palm oils.

Total fat

Your responses indicate that your consumption of fat is higher than what's recommended.

There are various types of fat, and each affects cholesterol levels in different ways.  But  it's important to remember that eating an excess of any type of  fat may cause weight gain and increase the risk of cardiovascular disease and some types of cancer.

To reduce your fat intake, we suggest you cook with less oil and use spray oils or a non-stick pan. Meat, chicken, turkey and fish should be baked, grilled or broiled, instead of fried. Lower your consumption of foods with high fat content-- such as butter, margarine, mayonnaise and lard-- when you cook and add condiments to food.

 

	Diet
	Water
			Very low            Low             Sufficient

Water

Congratulations! You drink plenty of fluids. Drinking plenty of water and fluids is fundamental to many of the processes that occur in our body.

Strategies to keep hydrated:

• Always have with you water in a glass or a bottle.
• Drink plenty of water throughout the day. To prevent dehydration, don't wait until you are thirsty.
• If you're hydrated, the color of your urine will be light, and the odor won't be too strong.

 

Your self-evaluation indicates that your level of physical activity in a typical day is vigorous and that you perform these activities for at least 30 minutes, three times  a week or more. Vigorous physical activity helps control your weight; diminishes the risk of heart disease, diabetes and some types of cancer; prevents or controls high-blood pressure; energizes muscles, joints and bones; and improves your capacity to fight stress. Be careful starting a new exercise program - it is very common that beginners try to do "too much, too fast" and get injured or burned-out. Always consult your physician regarding your exercise plan if you suffer from health problems such as heart disease, high-blood pressure, and osteoporosis.