Last week a client asked if we had ever seen a healthy 350 pound person. Although the answer to that particular question was "no", due to the extreme weight, it started us thinking about what is considered normal weight for an individual.

The best way to determine your individual healthy weight is to discuss it with your personal health care provider. The starting point of the discussion most likely would be the body mass index, which is calculated from your height and weight. However, many other items need to be considered, such as your genetics and your general medical condition and physical limitations. A healthy weight should be realistic for you. It needs to be stable because big fluctuations in your weight also increase your risk of health problems. Each time you take off those 20 extra pounds that keep returning, your body is subjected to stress. A rapid weight loss may feel good, but it can be hard on your heart. It can also be depressing and frustrating when the weight returns. Your ideal weight should be based upon healthy habits, not restrictive fad diets than can do more harm than good. You should maintain your healthy weight for years.

Healthy eating and activity go hand in hand to help manage your weight, maintain your health, boost your brainpower and help you to live long and well. Activity should be fun. Find an activity you enjoy. The type of activity is less important than the fact that you enjoy doing it and do it on a regular basis. Some people like to join a class at the gym and others enjoy walking the dog by themselves. The important point is that you do it regularly. The goal is to be healthy, by being active at least 30 minutes total (at least ten minutes at a time) at least 5 days per week.

Forget the fad diets. The warning signs of a potentially harmful diet are the statements that weight loss is quick and easy and there is no need to exercise. They also have a tendency to state that obesity is caused by a single factor like carbohydrates or fats. Extreme diets that eliminate entire food groups do not work long term and may injure your health.

Portion distortion is one of the most prevalent weight management obstacles. That means you are usually served double or triple the amount of food you really need. Just say "no" to super-size. Eat half of what you are served in a restaurant and take the other half home. Many times, an appetizer size portion is the more appropriate serving size.

Eat early and regularly. Skipping meals, especially breakfast, usually leads to overeating. Eat protein with each meal and snack. Protein can be enjoyed in the form of lean meat, poultry, fish and reduced fat dairy products. Healthy protein can also be found in nuts, seeds and legumes. Balance fats and carbs and above all, move, move, move.

For help with your healthy diet contact the dietitians at Hill Nutrition Associates. 772-220-8058 or www.eatrighthna.com