Archive for the ‘Charts, Lists & Calculators’ Category
If you are reading this page it is likely you suffer with acid reflux or acid reflux disease. But for those who are not sure an explanation is provided below.
What Is Acid Reflux?
Acid reflux disease is often called heartburn or acid indigestion and is more often than not caused by the foods we eat. Scientifically it is known as GERD, reflux esophagitis and symptomatic hiatal hernia.
It happens when you have too much acid in your stomach that splashes back up your esophagus and causes a sharp or burning pain.It can leave a sour taste in your mouth. There are many foods that are acidic in nature that can leave too much acid in your stomach
If you suffer with acid reflux then you should consider eliminating certain acidic food from your diet and eating foods from the list below.
The acid reflux diet foods list below gives you a good idea of the types of food you can eat on an acid reflux diet.
Of course, if you have certain foods that are in this list that for some reason cause heartburn, gas, or indigestion for you then don’t eat them.
These foods are mostly considered safe to eat unless you have very severe acid reflux disease. If that is the case you may have to follow a diet with more acid reflux diet restrictions.
Any diet for acid reflux is one that follows an alkaline diet.
It is just as important, if not more so, to know which foods you should not eat. Here is the list of acid reflux foods to avoid.
Acid Reflux Diet Foods List – Foods You Can Eat If You Have Acid Reflux
artificial sweetener -2 tsps. per day limit
bagels and low-fat muffins
chicken (not fried)
fish grilled or broiled
ginger or ginger root in moderation
green vegetable except for green pepper
herbs excluding all peppers, citrus and mustard
skim or soy milk
mushrooms, cooked or raw
olive oil 1 -2 tbsp per day
pasta with non-acidic sauce
pears if ripe
popcorn plain or salted
potatoes and root vegetables except for onions
red bell peppers limit of one per week
soups homemade low acid types
organic turkey breast without skin
vegetables, raw or cooked
vinaigrette 1-2 tsps a day only
whole grain breads and crackers and cereals
The acid reflux diet foods list above has to be used with caution depending on your own circumstance. As I explain on an earlier page some people can tolerate certain foods that other people cannot. Write down everything you eat for a week or two to see what causes you to get acid indigestion, gas and acid reflux.
For some people, especially overweight people, understanding how much you should weigh for your body type and your height can be important.
You may think you are overweight but you might just have a large bone structure. Everybody has their own unique body, so what may be overweight for one person can be a normal
weight for another.
So, What Is My Ideal Weight?
3 Steps To Calculate Your Ideal Weight
To find your perfect weight we will look at three different measurements. Write down each number you get after each calculation, so that at the end of the three tests you will be able to answer your question of “what is my ideal weight”?
1. Your Baseline Weight (Find The Ideal Starting Weight For Your Height )
This will find your baseline weight (it is roughly what you should weigh based on how tall you are)
The first step is to go ahead and measure your height. Remove shoes and socks, stand up as straight as you can next to a door, and use a pencil to mark off your height at the flattest part of your head.
Then use a tape measure to measure from that pencil mark to the floor to find out how tall you are.
Then use this easy calculation:
If you are more than 5 feet tall, take the number of inches over 5 feet and multiply it by 5. Next add 100 to this number. This will tell you approximately how much you should weigh.
Example: If you were 5 feet and 3 inches tall you would take the amount over 5 feet, which in this case is 3 inches and multiply it by 5 which ( 3 x 5 = 15.) Then add 100 to 15 (100 + 15 = 115 pounds) 115 pds. would be your baseline weight.
If you are under 5 feet tall then use 100 pounds as your baseline number.
The number you reach using the above formula is just a guide, it will change as we calculate other factors to find the answer to the question “what is my ideal weight”?
Write your baseline number on a piece of paper.
Step 2 Bone Structure Size (how big are your bones?)
Your bone structure can be big or small or in between and is based on the size of your frame or bones. If you are big boned it can add up to 10 pds to your baseline weight goal.
Use this chart to figure out your frame size. You need a flexible tape measure to do this test. You will be measuring the circumference of your wrist to find your bone size.
|Height||Wrist Circumference||Body Frame Size|
|Under 5' 2"||Under 5.5" inches|
Under 6" inches
|5'2" - 5'5"||5.5" -5.75"|
|Over 5' 5"||over 5.75"|
Once you find your frame size according to the above chart you should subtract 5 pounds from your baseline weight if you have a small frame.
If you are large framed you have to add 10 pounds to your baseline weight.
If you have a medium size frame you do not have to adjust your weight calculation at all.
3. BMI Calculator (how much body fat do you have?)
This is the percentage of body fat you have for your height and weight. It won’t actually show you how many pounds you should weigh but it gives you a clear indication of whether or not
you are at a healthy weight.
Calculate your BMI automatically with this calculator. Write your BMI number on a piece of paper after you have done the automatic calculation then come back to this page and continue reading below to find your perfect weight.
Calculate Your Perfect Goal Weight
Now that you have done the three tests above (you should have written each number down on paper) you can easily find your ideal weight.
Fill in the chart to see where you are now and to find out which way you are headed in terms of weight.
Baseline weight goal ____________(example 150 pds)
Bone structure number __________(large add 10 pds)
Your perfect weight _________(150 plus 10 = 160 pds)
This number is based on the first two tests you did. The third test for Body mass index or bmi
just shows you what body fat percentage you should aim for. The BMI will decrease naturally as you lose weight overall.
By now you should have answered the question “what is my ideal weight”?
You should keep your ideal goal weight and BMI in plain view, perhaps on your fridge, to remind you of what to strive for in your weight loss efforts.
The closer you get to your perfect goal weight calculation the lower your BMI percentage (body fat) will drop too .
Asking “what is my ideal weight”? is not enough, you want to lose body fat as well as pounds. So, keep your eye on not only how much you weight you lose, but how much your BMI decreases as well because a lower BMI will cut the risk of you dying of many diseases.
It calculates bmis for women,men and children alike.
What is BMI?
When you want to determine if you should lose weight there is more than one way to find out.
You can use a bathroom scale of course, or look at the ideal weight charts. (which is what most people did in the past)
However, in order to find out if you are at a healthy weight according to not just your weight, but your body fat, doctors and dieticians recommend using the bmi calculator chart.
You can either look at this Body mass index chart (BMI chart) where the written calculations have been done for you, or use the automatic BMI calculator tool at the top of this page, (which is the easiest way.)
The bmi weight calculator not only gives you an indication of your weight but is used to find out if you are at risk for weight related health problems such as high blood pressure, high cholesterol, arthritis, cancer, diabetes and other health risks.
It is considered a more accurate gauge of what you should weigh. Falling within a healthy bmi range is your goal.
You’re body fat percentage or BMIS (the portion of your bulk that’s fat, compared with muscle and bone) won’t help you find out exactly how many pounds you should lose but will help you determine if you are at a healthy weight.
What Is A Healthy BMI?
When using the bmi weight calculator, women between 18- 39 years old should try to maintain a body fat percentage between 21-33 percent. (If you are younger or older simply use the BMI calculator tool to find out if you are overweight or within a normal weight range.)
However, the high end of this range approaches the threshold for being obese, so you should aim for about 20% body fat, or roughly somewhere between 16 and 24 percent, depending on how much exercise you do or how active you are. However, some doctors or dieticians are more flexible and will tell you to try to maintain between 16 and 26 percent body fat or BMI.
If you feel you are the type of person who seems to have a harder time than average achieving such a small body fat percentage than you can use the 16 to 26 percent range instead of the 16 to 24 percentage range.
When doing the BMI calculation the goal really is to do your best to lose body fat for health reasons, so putting any effort towards minimizing body fat will help you. You don’t have to be exact or perfect, but at least close enough!
Most women should be able to achieve this level. Keep in mind that everybody is different and some women can look lean at 23 percent if they have a lot of muscle while others who don’t work out much or who are shorter in height may not look as lean.
You should never let your body fat fall below 12 percent or it can compromise body functions, such as your heart rate or make you feel too hot or too cold all the time.
Where Does The BMI Weight Calculator Come In?
The Bmi weight calculator will not tell you how much actual weight in terms of pounds to lose, but it gives you an idea where you want to be in terms of fat retention (how much fat you are holding on your body) regardless of the weight on your bathroom scale.
For example: if you weigh 150 pounds and your BMI is 35 this means 53 pounds of you is actual fat.
Remember, that less fat and more muscle is ideal. It is more important to lose body fat than pounds.
As you continue on our diets keep in mind your goal is to reduce your body fat rather than the pounds showing on your bathroom scale.
Do not feel alarmed by your BMI number if it’s high, because you have to take other things into consideration, such as your body frame size, your activity level, eating habits etc.
If you do find you have a BMI over 30 ( than you have an obese BMI and bordering on becoming obese and are therefore at an increased risk for disease.
Bmi obesity is not a good thing, so if you find you are obese or have a morbid obesity bmi ( a very high BMI over 33 than you will want to start losing weight by using the diet plans and tools on this site right away.)
Calculate your Body mass index at the start of a weight loss program and than about once per month as you diet.
Once you reach your goal BMI range using the above bmi weight calculator you don’t need to be too concerned with body mass. Just keep in mind that women who are leaner reduce their of risk of health problems substantially.
For more in depth info on Body mass index visit here.
The calculation is similar for women and men.
You’ll need to take not only your height and weight into consideration, but also factor in the type of body frame you have.
Your ideal weight will depend on whether you are small boned, larger boned or just medium boned.
There really is not an ideal or “perfect body weight” but there is a range in which you should fall for your specific height, weight, and bone frame.
Calculating ideal body weight is not that hard if you have a brain for numbers.
Here is how you would calculate it if you did the math yourself. For those who don’t want to think this hard just look at the table below which will show you your ideal weight.
Ideal Weight For Men – How To Calculate It
Take 110 pounds for the first five feet of your height. Add six pounds for each extra inch to get to the midpoint of what would be considered your ideal body weight range. Then factor in your body structure.
If you’re smaller boned then subtract 15% from the normal frame weight in the below chart. If you have a larger bone structure then add 15% to the normal frame weight in the chart below.
The ideal height weight charts for men is below. This ideal weight table helps to give you a general idea on a goal weight to strive for if you are on a weight loss diet.
Men’s Ideal Height Weight Charts
|5' 1"=99||5' 1"=116||5' 1"=133|
|5' 2"=104||5' 2"=122||5' 2"=140|
|5' 3"=109||5' 3"=128||5' 3"=147|
|5' 4"=114||5' 4"=134||5' 4"=154|
|5' 5"=119||5' 5"=140||5' 5"=161|
|5' 6"=124||5' 6"=146||5' 6"=168|
|5' 7"=129||5' 7"=152||5' 7"=175|
|5' 8"=134||5' 8"=158||5' 8"=182|
|5' 9"=139||5' 9"=164||5' 9"=189|
|5' 10"=145||5' 10"=170||5' 10"=196|
|5' 11"=150||5' 11"=176||5' 11"=202|
|6' 1"=160||6' 1"=188||6' 1"=216|
|6' 2"=165||6' 2"=194||6' 2"=223|
|6' 3"=170||6' 3"=200||6' 3"=230|
|6' 4"=175||6' 4"=206||6' 4"=237|
|6' 5"=180||6' 5"=212||6' 5"=244|
|6' 6"=185||6' 6"=218||6' 6"=251|
Speaking Of Bathroom Scales
As, I had mentioned on the page for women’s ideal weight you should get yourself a bathroom scale (if you don’t already own one ) and weigh yourself once a week after you reach your ideal goal weight.
By keeping track of your weight you will be able to see if you start to gain any back. Then you can just cut back your food intake or increase exercise to ensure you keep from gaining all the weight back.
Trust me, its way easier to keep it off than start dieting from scratch once more. It’s best not to get into a “yo-yo diet” syndrome because when you do, you tend to gain more weight back with every attempt.
That makes things so much more difficult. Keep it simple and easy by always monitoring your weight.
Now that you have checked your best weight with the ideal height weight charts its time to get dieting and drop those pounds!
Here is the link to the women’s ideal height weight charts.
What Is My Ideal Weight?
As you begin any weight loss diet, it’s good to have a specific weight goal in mind.
Aim for a weight at which you feel you will look your best. Just remember that
there’s really no such thing as the “perfect” body weight.
Everybody comes in different shapes and sizes. Some of us are taller and others are shorter. Some people have big bones and others small ones.
However, there is an ideal weight range you should strive for depending on your height and body structure. It mainly depends on the size of your frame or bones.
Calculating ideal body weight is not too hard. For those of you who are mathematically inclined here are simple calculations for both men and women.
Ideal Weight For Women: How To Calculate It
Take 100 pounds for the first five feet of your height then and add five pounds for every extra inch to get to the midpoint of what should be your ideal body weight range.
Then take your bone structure into consideration.
If you are small boned subtract 15% from the normal frame weight in the chart. If you have large bones then add 15% to the normal frame weight. Looking at the ideal weight height chart can help you understand best.
Ideal Weight Height Chart – For Women
A few Thoughts on the bathroom scale
The ideal weight height chart is meant to give you a good idea how much you should weigh in a perfect world.
However, once you get to your best weight you should not just throw out your bathroom scale.
There is research that shows that weighing yourself on a scale is a good idea because it will help to keep you at your ideal weight.
But you don’t need to weigh yourself three times a day. Once a week is fine.This way if you see that you are gaining back weight you know to get back to your diet.
Using your scale once you have reached an ideal weight for your height and bone structure will help you stay at your best weight because you will be keeping tabs on your weight by weighing yourself every so often.
If you don’t use a scale it is very easy for the weight to start creeping back up. Before you really notice it might be too late and you then you will have a lot of weight again.
So, don’t make it hard on yourself. Keep a scale to keep tabs on your weight after you have lost it.
Once you have reached the right weight according to the ideal weight height chart above it’s way easier to maintain your weight than it is to lose it all over again.
Check here to see how men can calculate their ideal weight and for the ideal weight chart for men.
The foods on this list are diabetic friendly and good for helping you lose weight at the same time.
If you are following a low glycemic index diet because you want to lose weight you can create meals from any of the foods on the list because they are all considered to be “low glycemic foods “.
Low glycemic foods prevent sugar from entering your bloodstream quickly which stops the “sugar crash” that makes you reach for more food.
Just make sure that you eat small portions of these foods. A good rule of thumb is that anything you eat should be able to fit in the palm of your hand or be roughly the size of your fist but not larger.
If you need more help with portion size then click here to see how you should be loading your plate at meals.
I chose to only show you the low glycemic foods to eat rather then the entire high and low glycemic chart because high glycemic foods are foods you are supposed to stay away from anyway.
You can print out this low glycemic index foods list by hovering your mouse over the page and then right click your mouse.
You will see a drop down menu and if you look down lower on that drop down menu you will see “print”. Simply click print and you should be able to print out this page making this page a printable glycemic index list for you to refer to when making up your meals.
Low Glycemic Index Foods List
|Beans||low fat baked beans
low fat refried
decaf coffee (with skim milk and no sugar)
diet soda drinks
(with no caffeine)
light instant chocolate milk
skim white milk
soy milk (plain and low fat)
tea (with skim milk no sugar)
|Breads||100% stone ground wheat
crisp breads (high fiber only)
whole grain high-fiber
any cold cereal that has at least 10grams of fiber
kashi go lean
porridge(large flake oats only)
red river cereal
wild brown rice
|Condiments and seasonings||capers
gravy mix (low calorie only)
mayonnaise fat free
salsa with no added sugar
low sodium soy sauce
fat free cheese
1% or low fat cottage cheese
fat free cream cheese
non fat fruit yogurts
no added sugar low fat ice cream
fat-free sour cream
plain low-fat soy milk
soy cheese (low-fat)
|Fats and oils||almonds
mayonnaise (fat free)
low fat, no sugar salad dressings
non hydrogenated margarine
vegetable oil sprays
|Fruits (bottled or canned or dried)||applesauce with no sugar added
no added sugar fruit spreads or jams
peaches or pears packed in water or juice not syrup
|Juices||whenever possible eat the fruit rather then drink the juice
for baking you can use dried cranberries or apriocts
|Meat, poultry, fish, eggs, tofu||all fish and seafood, fresh, frozen or canned in water
beef (top/eye round steak)
skinless chicken breast
ground beef (extra lean)
soy/whey protein powder
soy cheeses (low fat)
skinless turkey breast
low fat tofu
textured vegetable protein
mung bean noodles
|Pasta sauces||light sauces with veggies (no added sugar)|
canned peaches or pears in juice or water
low fat cottage cheese
low fat cheese
non fat fruit yogurt
low fat no sugar added ice cream
most fresh fruit
most fresh veggies
sugar free hard candy
|Soups||chunky bean and vegetables
home made soups using green light vegetables
|Spread and preserves||fruit spreads with low sugar content such as those that do not have the first ingredient listed as sugar|
|Sugars and sweeteners||aspartame
sweet n low
boiled or baked potato
If you came to this page and are not sure what low glycemic foods are and want more information on a glycemic index diet then you should read the page I wrote that explains more about what a glycemic index diet is and who should use it.
Use this handy calorie counting chart if you are on a weight loss or weight gain diet plan and need to add or subtract 100 calories in food to create your own personalized do it yourself diet.
This 100 calorie counter list is meant only to give you 100 calorie substitues and does not include the amount of fat or any other nutritional details.
Calorie Counting Chart
Meats, Fish, Seafood
- 1.5 oz serving of ground beef
- 1 cup liquid egg whites or egg substitute
- 1 hard-boiled egg (approx. 80 calories)
- 1 egg, fried or scrambled
- 3 oz light tuna in water
- 6 large egg whites
- 2 oz skinless chicken or turkey cooked from breast
- 3 oz. of baked cod
- six jumbo shrimp
- 2.5 oz. of light turkey meat
- 3 ounces turkey breast packaged
- 2 tofu dogs
- 2 slices bacon
- 4 ounces smoked salmon
- 1 turkey hot dog
- 3 sardines packed in water
- 1 cup nonfat (skim) milk (90 calories)
- 2/3 cups of 1% fat cottage cheese
- 2/3 cup of plain low-fat yogurt
- 1 Tbsp peanut butter
- 1 1/2 tsp almond butter
- 8 saltine crackers
- 3 cups plain popcorn
- 6 reduced-fat Triscuit crackers
- 1 whole wheat tortilla (6″)
- 1 slice of wheat toast
- 1/2 cup cooked barley,
- browh rice, bulgur, rolled oats, or whole wheat pasta
Fruits Calorie Counting Chart
- 1medium nectarine
- 2 mandarin oranges
- 2 plums
- 1 large apple
- 1 banana
- 1 pear
- 1 peach
- 1 cup of blueberries
- 1 orange
- 1 1/4 fresh cups pineapple
- 1 cup (or 25) grapes
- 2 cups strawberries
- 1 1/2 cups raspberries
- 2 cups watermelon
- 1/2 cantaloupe
- 1 medium apricot
- 2 kiwis
- 2 plums
- 25 cherries
- 1 cup unsweetened applesauce
- 1/2 cup dried peaches or apricots
- 1/2 cup canned pineapple 15 large olives 3 Tablespoons raisins
- 4 cups cauliflower
- 1 cup celery
- 1 cup carrots
- 4 cups sugar snap peas
- 3/4 cup canned peas
- 1 cup cherry tomatoes
- 1 cup zucchini
- butternut or acorn squash
- 3/4 cup jicama
- 1/4 avocado
- 9 cups lettuce
- 2 cups of baby carrots
- 1 ear of corn no butter
- 1 ear com on the cob with 1 tsp butter
- 4 small artichokes
- 1/2 cup edamame in pods
- 1 dill pickle (10 calories)
- 4 medium tomatoes
- 12 oz. V-8 or other vegetable juice
- 1 small baked sweet potato with no butter or sour cream
- 1 Tomato 4 cups raw cauliflower
- 1 ounce bleu cheese
- 1/3 cup soft crumbled feta cheese
- 1/3 cup partly skimmed ricotta cheese
- 1 oz. hard cheese
- such as Cheddar or Colby
- stick of string cheese
- Kraft Single (70 calories)
- 1 1/4 oz. of low-fat mozzarella approximately
- 1 ounce cheddar cheese
Nuts Calorie Counting Chart
- 12 almonds
- 20 peanuts
- 26 pistachios
- 2 Tbsp. sunflower seeds
- 5 pecans
- 3 walnuts
- 2 Tbsp. soy nuts
- 2 Tbsp. cashews
- 1 single-serve pack Cream of Wheat
- half cup of oatmeal
Sweets or Desserts
- half cup sugar free pudding
- 1 fat-free pudding cup
- 1/2 cup no fat ice cream
- 1/2 cup sherbet
- approx 3 1/2 oz. ounces frozen yogurt
- 1 homemade s’mores
- 1 1/2 cups gelatin,jello for example
- 2 Fig Newtons
- 6 animal crackers
approx. 3 tbsp low calorie mayo (miracle whip)
I am building this calorie counting chart list of food with 100 calories for all dieters out there. Print it out and keep it handy when you want to switch up one food for another.