Nutrition

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Total body weight is not the only factor that determines a healthy weight. It is important to look at how much of your weight is fat, where your body fat is located and whether you have weight-related health problems such as type 2 diabetes or high blood pressure. There are several methods used to determine if your weight is healthy:

Body Mass Index
The Body Mass Index (BMI) is a simple index of weight-for-height that determines whether your weight falls into the healthy weight range. As BMI increases over the ‘ normal range’ , so too does the risk of ill health.

To calculate your BMI, divide your weight in kilograms by the square of your height in meters (kg/m2). For example, 60kg ÷ (1.7 x 1.7) = BMI 20.7

Waist To Hip Ratio
The waist to hip ratio (WHR) is the relationship between an individual’s waist and hip measurements. The WHR is calculated by dividing waist circumference at its narrowest point by hip circumference at the widest point. A WHR of greater than 0.9 for men and 0.8 for women indicates an increased health risk.

Waist Circumference
Waist circumference is a measure of abdominal fat and is a good indicator of health status, even when BMI calculations fall within the range classified as normal. Waist circumference is measured at the narrowest point between the ribs and hips when viewed from the front after exhaling. Waist measurements of over 102 cm (40 inches) for men and over 88 cm (35 inches) for women are considered to greatly increase the likelihood of developing weight-related health problems.

AIt is a popular misconception that all processed foods are devoid of nutritional value. However, most frozen and canned fruits are as nutritious as fresh produce and in some cases provide even more nutrients than fresh varieties.

Fresh fruit can be exposed to a variety of conditions which cause changes in quality, including nutrient content. Both the length of time and the temperature during transport and storage affect the levels of nutrients in fresh foods. Fresh fruit typically spends 3-7 days in storage before consumption. The longer fruits are stored, the more vitamins they lose.

Frozen fruit is picked at its peak and frozen soon after harvest. Once fruit is frozen their nutrients are “ locked in” and further losses are minimised. Prior to freezing, fruits undergo blanching, which inevitably leads to some loss of nutrients, particularly vitamin C and folate which are sensitive to heat but in general these losses are no greater than during cooking.

ATo lose weight you need to reduce the total amount of kilojoules (calories) you eat, rather than just simply reducing your fat intake. Fat is, however, a concentrated source of kilojoules and contains more kilojoules per gram than protein or carbohydrate. One gram of fat contains 37kJ compared with 16kJ per gram of carbohydrate and 17kJ per gram of protein. Eating a low fat diet is therefore a good way to control your kilojoule intake.

Furthermore, fat is not used by the body as effectively as other macronutrients. Carbohydrates and proteins when eaten in excess of the body’ s daily needs, stimulate their own oxidation. Excess dietary fat is not readily oxidised (burned up) and is stored as body fat around the stomach, hips and thighs.

Fatty meals may also be less satisfying when compared with carbohydrate and protein-containing ones. You tend to feel less ‘full’ after eating high fat meals.

For more information on fat and weight loss see our Fact Sheets page.