Nutritional Self Assessment

An apple a day might be rumored to keep the doctor away, but unfortunately, good nutrition is a little more complicated than this old adage. Nutrition is a broad field that explains how food affects the body: this includes calorie consumption, nutrient levels and a host of other factors. Pinpointing overall health and well-being within these parameters is possible with the right tools and knowledge. While nothing substitutes checkups and the advice of a doctor (not even the best organic pesticide-free apple), you can measure a few factors for a basic nutritional assessment.

Body Mass Index

• BMI is one's "body mass index," which is a number determined by weight and height. No other factors are considered, though it is a good starting point to assess how your nutrition might be affecting your weight status. Upon measuring BMI, you can use this number to determine if you are underweight, a normal weight, overweight or obese. The Centers for Disease Control explains a BMI below 18.5 constitutes as "underweight." A number 18.5 to 24.9 is within a normal weight. 25 to 29.9 is overweight, and anything above 29.9 is obese. To determine your BMI, use the calculator from the National Institutes of Health in the Resources section of this article.

Calorie Intake

• Weight gain or weight loss hinges on calorie consumption. Thus, any nutritional assessment should identify how many calories are consumed in a day. Suggested calorie intake varies based on a few factors like gender, height and physical activity. Like with BMI, calculators are available online (see Resources section) to evaluate how many calories you currently consume, and how many calories you should eat to reach your ideal weight. The general rule of thumb for weight loss is to eat fewer calories than you burn through daily activity and exercise.

Vitamin and Nutrient Intake

• Assessing your calorie intake will provide insight into your nutritional status; however, weight does not always determine health--some people within a healthy weight have far worse diets than those who are technically overweight. Because weight is not always an indicator of health, analyzing food intake is one way to determine overall nutritional well-being.

  Keep a food log and document what you eat over the course of a week or two. Then, pinpoint areas of improvement: if you eat too much processed food and not enough vegetables, try reducing the number of fast food outings and make a vegetable stir-fry at home instead.

Tips

• Many resources are available online to assist with nutritional self assessments. Fitday.com is one example of a free resource that enables you to log your diet and your weight. When seeking improvement, keep expectations reasonable. If weight loss is one goal, Ian Smith explains in his book, "The 4 Day Diet," that 1-2 pounds per week is solid weight loss, 2-3 pounds per week is "excellent" and anything more might be unhealthy.

  If eating healthier is a goal, start gradually. Shifting to a radical detox diet and consuming only fruit juice for a month is not sustainable, nor is it healthy. If you love mashed potatoes with gravy, simply find healthier recipes for your favorite foods: in this case, use trans-fat free margarine instead of butter, and try using steamed cauliflower instead of potatoes to create a dish with similar flavor and texture. The point is to eliminate nothing and find healthier alternatives.

Warning

• Maintaining good a diet and nutrition should not be perceived as a cure for serious illnesses. Nutritional self assessments should be used to improve overall well-being, but should not be regarded as a substitute for medical advice or treatment.

Warning