Body Weight

What is body weight?

Body weight is the total mass of your body. Keeping track of your weight is one way to check for changes in your health, but it can't tell you the whole story. That's because your weight includes muscle, bone, fat, and water. Also, everyday factors can play a role in your weight, such as your:

• Diet
• Activity level
• Stress level
• Sleep habits
• Family history and genetics
• Age

What factors help determine a healthy body weight?

A healthy weight is more than just a number on the scale. It's about feeling good, having energy, and lowering your risk of disease. Your health care provider can help you determine a healthy body weight based on several factors. These include your:

• Body Mass Index (BMI). BMI is a measure of how much you weigh compared to how tall you are. The higher your BMI, the higher your risk for certain diseases. BMI does not distinguish between fat, muscle, and bone mass. It also may overestimate body fat in athletes or those with a muscular build, or underestimate body fat in older persons or others who have lost muscle.
• Waist circumference. If most of your body fat is around your abdomen (belly) rather than your hips, you may be at a higher risk for heart disease and type 2 diabetes.
• Health history. Your health care provider will likely consider your risk factors for diseases and health conditions, such as having high cholesterol, in determining your healthy body weight.

What are body weight ranges?

Having a healthy body weight may lower your chance of developing certain health problems. Carrying too much or too little weight can affect your health. Ranges of body weight include:

• Underweight. Your weight is lower than it should be for your health.
• Normal. Your weight is within a healthy range.
• Overweight. Your weight is greater than it should be for your health.
• Obese. Your body fat is greater than it should be for your health.

Body weight needs can be different at different ages. For children, weight and growth are tracked over time based on their age. For older adults, keeping muscle and strength is key, and sudden weight loss should always be checked by your provider.

What if I have a sudden gain or loss of weight?

Talk to your provider if you're losing or gaining weight without trying. A sudden, unexpected change in weight can be a sign of a medical problem.

Causes for sudden weight loss can include:

• Thyroid problems
• Cancer
• Infectious diseases
• Digestive diseases
• Certain medicines

Causes for sudden weight gain can include:

• Certain medicines
• Thyroid problems
• Heart failure
• Kidney disease
• Liver disease

How can I maintain a healthy body weight?

Maintaining a healthy body weight can improve energy, sleep, and overall wellbeing. Talk to your provider about what a healthy weight would be for you. If they recommend that you gain or lose weight, they might refer you to a dietician for support. A dietician is a professional who has special training to help you learn the best way to eat.

• Good nutrition and exercise can help in losing weight. Even a small change in weight can lower your risk of developing certain diseases.
• Eating extra calories within a well-balanced diet and treating any underlying medical problems can help you gain weight.

Focus on your health, not just the number on the scale. With daily healthy habits and self-compassion, you can support lasting improvements in your overall wellbeing.

NIH: National Heart, Lung, and Blood Institute

Bowel Incontinence

Bowel incontinence is the inability to control your bowels. When you feel the urge to have a bowel movement, you may not be able to hold it until you get to a toilet. Millions of Americans have this problem. It affects people of all ages - children and adults. It is more common in women and older adults. It is not a normal part of aging.

Causes include:

• Constipation
• Damage to muscles or nerves of the anus and rectum
• Diarrhea
• Pelvic floor disorders

Treatments include changes in diet, medicines, bowel training, or surgery.

NIH: National Institute of Diabetes and Digestive and Kidney Diseases

Bowel Movement

A bowel movement is the last stop in the movement of food through your digestive tract. Your stool passes out of your body through the rectum and anus. Another name for stool is feces. It is made of what is left after your digestive system (stomach, small intestine, and colon) absorbs nutrients and fluids from what you eat and drink.

Sometimes a bowel movement isn't normal. Diarrhea happens when stool passes through the large intestine too quickly. Constipation occurs when stool passes through the large intestine too slowly. Bowel incontinence is a problem controlling your bowel movements. Other abnormalities with bowel movements may be a sign of a digestive problem.

NIH: National Institute of Diabetes and Digestive and Kidney Diseases

Carbohydrates

What are carbohydrates?

Carbohydrates, or carbs, are sugar molecules. Along with proteins and fats, carbohydrates are one of three main nutrients found in foods and drinks.

Your body breaks down carbohydrates into glucose. Glucose, or blood sugar, is the main source of energy for your body's cells, tissues, and organs. Glucose can be used immediately or stored in the liver and muscles for later use.

What are the different types of carbohydrates?

There are three main types of carbohydrates:

• Sugars. They are also called simple carbohydrates because they are in the most basic form. They can be added to foods, such as the sugar in candy, desserts, processed foods, and regular soda. They also include the kinds of sugar that are found naturally in fruits, vegetables, and milk.
• Starches. They are complex carbohydrates, which are made of lots of simple sugars strung together. Your body needs to break starches down into sugars to use them for energy. Starches include bread, cereal, and pasta. They also include certain vegetables, like potatoes, peas, and corn.
• Fiber. It is also a complex carbohydrate. Your body cannot break down most fibers, so eating foods with fiber can help you feel full and make you less likely to overeat. Diets high in fiber have other health benefits. They may help prevent stomach or intestinal problems, such as constipation. They may also help lower cholesterol and blood sugar. Fiber is found in many foods that come from plants, including fruits, vegetables, nuts, seeds, beans, and whole grains.

Which foods have carbohydrates?

Common foods with carbohydrates include:

• Grains, such as bread, noodles, pasta, crackers, cereals, and rice
• Fruits, such as apples, bananas, berries, mangoes, melons, and oranges
• Dairy products, such as milk and yogurt
• Legumes, including dried beans, lentils, and peas
• Snack foods and sweets, such as cakes, cookies, candy, and other desserts
• Juices, regular sodas, fruit drinks, sports drinks, and energy drinks that contain sugar
• Starchy vegetables, such as potatoes, corn, and peas

Some foods don't have a lot of carbohydrates, such as meat, fish, poultry, some types of cheese, nuts, and oils.

Which types of carbohydrates should I eat?

You do need to eat some carbohydrates to give your body energy. But it's important to eat the right kinds of carbohydrates for your health:

• When eating grains, choose mostly whole grains and not refined grains:
  • Whole grains are foods like whole-wheat bread, brown rice, whole cornmeal, and oatmeal. They offer lots of nutrients that your body needs, like vitamins, minerals, and fiber. To figure out whether a product has a lot of whole grain, check the ingredients list on the package and see if a whole grain is one of the first few items listed.
  • Refined grains are foods that have had some parts of the grains removed. This also removes some of the nutrients that are good for your health.
• Eat foods with lots of fiber. The Nutrition Facts labels on the back of food packages tells you how much fiber a product has.
• Try to avoid foods that have a lot of added sugar. These foods can have many calories but not much nutrition. Eating too much added sugar raises your blood sugar and can make you gain weight. You can tell if a food or drink has added sugars by looking at the Nutrition Facts label on the back of the food package. It tells you how much total sugar and added sugar is in that food or drink.

How many carbohydrates should I eat?

There is no one-size-fits-all amount of carbohydrates that people should eat. This amount can vary, depending on factors such as your age, sex, health, and whether or not you are trying to lose or gain weight. On average, people should get 45 to 65% of their calories from carbohydrates every day. On the Nutrition Facts labels, the Daily Value for total carbohydrates is 275 g per day. This is based on a 2,000-calorie daily diet. Your Daily Value may be higher or lower depending on your calorie needs and health.

Is it safe to eat a low-carb diet?

Some people go on a low-carb diet to try to lose weight. This usually means eating between 25 g and 150 g of carbs each day. This kind of diet can be safe, but you should talk to your health care provider before starting it. One problem with low-carb diets is that they can limit the amount of fiber you get each day. They can also be hard to stay on for the long term.

Child Nutrition

A healthy diet helps children grow and learn. It also helps prevent obesity and weight-related diseases, such as diabetes. To give your child a nutritious diet:

• Make half of what is on your child's plate fruits and vegetables
• Choose healthy sources of protein, such as lean meat, nuts, and eggs
• Serve whole-grain breads and cereals because they are high in fiber. Reduce refined grains.
• Broil, grill, or steam foods instead of frying them
• Limit fast food and junk food
• Offer water or milk instead of sugary fruit drinks and sodas

Learn about your children's nutrient requirements. Some of them, such as the requirements for iron and calcium, change as your child ages.

NIH: National Institute of Diabetes and Digestive and Kidney Diseases