DASH Diet & Healthy Weight

Plus the top DASH resources
The Everyday DASH Diet Cookbook, and
The DASH Diet Action Plan,
"One of the top life-changing health books!"
-- Huffington Post

What is a Healthy Weight?

There are many definitions of healthy weight. The National Institutes of Health define healthy weight by BMI, which stands for body mass index. A healthy weight is considered to be one that is between 19 and 25. If the BMI is 25 - 29, an adult is considered overweight. If the BMI is 30 or greater, the person is considered to be obese.

Health risks rise with BMI. Health risks include heart disease, high blood pressure, type 2 diabetes, many types of cancer, gall bladder disease, sleep apnea, gout, osteoarthritis, decreased mobility, degenerative joint disease of hips and knees, fatty liver disease, and reduced fertility.

You can determine your BMI from the following table. Find your height in inches by looking in column 1. Then go across until you find your approximate weight. Then read up the chart to find your BMI in the first row.

BMI (Body Mass Index)
Height (inches)	18	19	20	21	22	23	24	25	26	27	28	29	30	31	32	33	34	35	36	37	38	39	40
58	86	91	96	100	105	110	115	120	124	129	134	139	144	148	153	158	163	167	172	177	182	187	191
59	89	94	99	104	109	114	119	124	129	134	139	144	149	153	158	163	168	173	178	183	188	193	198
60	92	97	102	108	113	118	123	128	133	138	143	148	154	159	164	169	174	179	184	189	195	200	205
61	95	101	106	111	116	122	127	132	138	143	148	153	159	164	169	175	180	185	191	196	201	206	212
62	98	104	109	115	120	126	131	137	142	148	153	159	164	169	175	180	186	191	197	202	208	213	219
63	102	107	113	119	124	130	135	141	147	152	158	164	169	175	181	186	192	198	203	209	215	220	226
64	105	111	117	122	128	134	140	146	151	157	163	169	175	181	186	192	198	204	210	216	221	227	233
65	108	114	120	126	132	138	144	150	156	162	168	174	180	186	192	198	204	210	216	222	228	234	240
66	112	118	124	130	136	142	149	155	161	167	173	180	186	192	198	204	211	217	223	229	235	242	248
67	115	121	128	134	140	147	153	160	166	172	179	185	192	198	204	211	217	223	230	236	243	249	255
68	118	125	132	138	145	151	158	164	171	178	184	191	197	204	210	217	224	230	237	243	250	256	263
69	122	129	135	142	149	156	163	169	176	183	190	196	203	210	217	223	230	237	244	251	257	264	271
70	125	132	139	146	153	160	167	174	181	188	195	202	209	216	223	230	237	244	251	258	265	272	279
71	129	136	143	151	158	165	172	179	186	194	201	208	215	222	229	237	244	251	258	265	272	280	287
72	133	140	147	155	162	170	177	184	192	199	206	214	221	229	236	243	251	258	265	273	280	288	295
73	136	144	152	159	167	174	182	189	197	205	212	220	227	235	243	250	258	265	273	280	288	296	303
74	140	148	156	164	171	179	187	195	203	210	218	226	234	241	249	257	265	273	280	288	296	304	312
75	144	152	160	168	176	184	192	200	208	216	224	232	240	248	256	264	272	280	288	296	304	312	320
76	148	156	164	173	181	189	197	205	214	222	230	238	246	255	263	271	279	288	296	304	312	320	329
77	152	160	169	177	186	194	202	211	219	228	236	245	253	261	270	278	287	295	304	312	320	329	337
78	156	164	173	182	190	199	208	216	225	234	242	251	260	268	277	286	294	303	312	320	329	337	346
79	160	169	178	186	195	204	213	222	231	240	249	257	266	275	284	293	302	311	320	328	337	346	355
80	164	173	182	191	200	209	218	228	237	246	255	264	273	282	291	300	309	319	328	337	346	355	364
81	168	177	187	196	205	215	224	233	243	252	261	271	280	289	299	308	317	327	336	345	355	364	373
82	172	182	191	201	210	220	230	239	249	258	268	277	287	296	306	316	325	335	344	354	363	373	383

Code: BMI under 19: Underweight BMI 19 - 25: Healthy weight BMI 26-30 Overweight
BMI 31 - 39: Very overweight BMI 40 and above: Extremely overweight

People who carry most of their excess weight around their waist or on their upper body will be at higher risk of developing many diseases, including heart disease, high blood pressure, type 2 diabetes, and some kinds of cancer. Weight loss will be especially beneficial for these people. If your waist circumference is greater than 40" for men or 35" for women, your health will be improved by losing weight.

Click for more information on the DASH diet book, reader feedback, DASH diet in the news, and the author Marla Heller, MS, RD.