Weight Management
Heart Health
Diabetes Education
Prenatal Nutrition
Irritable Bowel Syndrome
Intuitive Eating
Family Nutrition
FirstLine Therapy
Food Sensitivities 
 
Individual Counseling
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Food Label Interpretation
 
Assess Your Health with these quick tools!

MEASUREMENTS

MALE

FEMALE
Waist size
<40 inches
<35 inches
Waist to hip ratio
<.95
<.88
Body fat % (depends on age)
7-25%
14-31%

LAB TESTS
OPTIMAL VALUES
NOTES
Cholesterol
<200
240+ considered HIGH
LDL
<100
160+ considered HIGH
HDL
60+
<40 considered LOW
Triglycerides
<150
200+ considered HIGH
Blood pressure
120/80
140/90+ considered HIGH
Fasting glucose
<100
120+ considered HIGH
Hemoglobin A1C
<6
8+ considered HIGH

Kristen Burns, RD, LD | copyright 2009


How many calories should I be eating daily?
And where should these calories come from?


Your personal calorie recommendation depends on a number of things, including your height, current weight, age, sex, health goals, metabolism, and medical history. Understanding your appropriate calorie level is only the beginning of knowing your nutritional needs. Getting the appropriate amount of vitamins, minerals, healthy fats, fiber, and proteins is key to anyone’s success. Depending on your current health and health goals, a good starting breakdown of nutrients is ~50% calories from carbohydrates, 20-25% from protein, and <30% from fat. These recommendations will change for certain diseases, conditions, or other situations, such as athletic training. Most Americans are not meeting their nutritional needs. Review your current diet and see where you can make improvements to help add life to your years.