BMI Categories


Underweight = <18.5

Normal weight = 18.5-24.9

Overweight = 25-29.9

Obesity = 30+<

Real Life Nutrition operates out of Endocrinology Assoc. Inc

1030 S. Jefferson Street Suite 200 Roanoke VA 24016

If you would like to make an appointment please call:



  8:00 a.m. and 4:00 p.m. EST

Weight: lbs.
Height: ft. in.

Body Mass Index
According to the values entered:


Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women.

Please enter your weight and height located below and then click on “Calculate BMI” and your BMI will be displayed.

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Sample Menus

Below are just a few sample menu items for various meals during your day that are healthy and tasty.


2 slices 100% whole grain toast

2 tablespoons peanut butter

1 tablespoon flaxseeds

1/2 orange


1/2 cup egg substitute

1 whole grain english Muffin

1 tablespoon reduced fat margarine

1 ounce lean ham

1/2 cup unsweet applesauce

Calories: 300-400

Carbohydrate: 45g


1 ham or turkey sandwich on 35 calorie grain bread with mustard, lettuce, tomato, and onion

15 baked tortilla chips

6 baby carrots

6 ounces lite yogurt


1 plain hamburger K/M

1 side salad with low fat dressing

6 ounce lite yogurt

Calories: 400-450

Carbohydrate: 45g


4 ounces skinless chicken with low sugar barbeque sauce

1 cup broccoli mix vegetables

6 ounce sweet potato with 1 tablespoon reduced cal margarine

1 cup mixed berries with topping


4 ounce blacked salmon or tuna

1 cup long grain brown rice

1-2 cups mixed dark green salad

2 tablespoons olive oil dressing

Calories: 450-550

Carbohydrate: 45g


1/2 cup sugar free pudding with 2 tablespoons whipped topping


7 triscuits

1 SL. reduced fat cheese

Calories: 100-150

Carbohydrate: 15g

Total for the day is 1300-1500 calories


Below are some healthy recipes I hope you enjoy

Low Fat Sausage Gravy

½ pound turkey breast sausage links

1 Tbs. Stick margarine

3 Tbs. All-purpose flour

2 ¼ cup skim milk

½ tsp. Fresh ground pepper

1/8 tsp. Salt

Remove the casings from the sausage. Melt the margarine in a medium saucepan over medium heat. Add the sausage and cook until brown, stirring to crumble. Sprinkle the flour over the sausage mixture, and cook 1 minute, stirring constantly. Gradually add milk stirring until well blended. Cook 8 minutes, or until thick, stirring constantly. Remove from heat and add the salt and pepper.

Yield about 6 1/3 cup servings.

Calories: 108

Carbohydrate: 9g

Fat: 3g

Sodium mg: ~98mg

Light & Fluffy Biscuits

1cup all purpose white flour

1 cup sifted cake flour

1 Tablespoon baking powder

½ teaspoon baking soda

¼ teaspoon salt

3 Tablespoons reduced fat cream cheese

2 Tablespoons cold butter, cut into small pieces

¾ cup skim milk buttermilk

1 Tablespoon skim milk

Preheat oven to 400 degrees. Lightly coat a baking sheet with nonstick spray. In a mixing bowl, stir together flours, baking powder and soda, and salt. Using a pastry blender, cut in cream cheese and butter until pea-sized lumps form. Stir in buttermilk with a fork. Gather the dough into a ball and knead it several times in the bowl until smooth. Turn the dough onto a lightly floured surface. Pat or roll into a ½ inch thick disk. With a 3-inch cookie cutter, cut out rounds. Repeat with the remaining dough until you have 10 biscuits. Brush the tops of the biscuits with skim milk. Place on a baking sheet and bake for 15-20 minutes, or until golden brown.

Yields 10 biscuits.

Calories: 122

Carbohydrate: 20g

Fat: 3g

Sodium: 250mg

Stir-Fried Pork Lo Mein

Nonstick cooking spray

6 green onions cut into 1-inch pieces

1 garlic clove

1 teaspoon minced fresh ginger

6 ounces pork loin roast, thinly sliced

3 cups shredded cabbage

½ cup shredded carrots

½ cup trimmed snow peas

½ cup reduced sodium chicken broth

2 teaspoons cornstarch

2 tablespoons hoi sin sauce (optional)

1 tablespoon reduced sodium soy sauce

8 ounces hot cooked linguine Spray wok with cooking spray.

Heat over medium heat until hot. Add green onions, garlic and ginger; stir-fry 30 seconds. Add pork; stir-fry 2 minutes or until pork is no longer pink. Add vegetables; stir-fry 3 minutes or until crisp-tender. Blend chicken broth, cornstarch, hoi sin sauce, and soy sauce in a small bowl. Add mixture to wok. Cook and stir until mixture boils and thickens. Serve vegetable sauce over pasta.

Yield 4 servings.

Calories: 310

Fat: 4 g

Carbohydrate: 48 g

Sodium: 228 mg

Cream Cheese and Yogurt Fruit Dip

8 ounces fat-free cream cheese

8 ounces artificially sweetened strawberry nonfat yogurt

Blend together ingredients thoroughly, and chill.

Carbohydrate: 2 g

Fat: 0g

Sodium: 100mg

Cream Cheese and Salsa Dip

8 ounce of softened fat-free cream cheese

½ cup salsa

Blend ingredients well, and chill before serving.


Carbohydrate: 2g

Fat: 0g

Sodium: 110 mg


1 14.5 ounce can of chick peas

2 garlic cloves

2 Tablespoons of Sesame oil

2 Tablespoons of Lemon Juice

Blend well in a blender until creamy and serve with crackers or pita wedges.

Serving size 2 tablespoons.


Carbohydrate: 4g

Fat: 2g

Sodium: 100mg

Squash and Cheese Casserole

3 lb. yellow or zucchini squash, sliced and steamed (less than 10 minutes)

1 - 15 ounce can low sodium diced tomatoes (drain, reserve 1/4 cup liquid)

1 tablespoon flour

2 teaspoons sugar

1 teaspoon Paprika

1/2 teaspoon garlic powder

1/2 teaspoon salt

1/4 teaspoon pepper

2 cups Mozzarella cheese

1/2 cup grated Parmesan cheese

Combine the tomato liquid and the next 6 ingredients, and add the mixture to the tomatoes in a small sauce pan. Bring to a boil and then reduce heat and simmer until slightly thickened Layer the squash, tomatoes, mozzarella, and Parmesan cheese, starting with the squash and ending with the cheese. Bake at 350 degrees for 30 minutes.

Serves 12

Calories: <50

Carbohydrate: <5 g

Sodium: <300 mg

Chocolate Chip Cheesecake

Ingredients Crust:

8 oz cookie crumbs (such as Oreo)

2 tbsp sugar

1 tbsp melted butter or margarine nonstick cooking spray


3(8 oz) pkg fat-free cream cheese

1(8 oz) pkg light cream cheese

1 cup Splenda

3 tbsp all purpose flour

2 tsp vanilla extract

4 large eggs

1 cup mini chocolate chips

Instructions Preheat oven to 300 degrees. To prepare the crust, combine the first 3 ingredients in a bowl, and toss with a fork until moist. Press mixture into the bottom of a 9 - inch springform pan coated with cooking spray. To prepare the filling, beat cheeses at high speed of a mixer until smooth. Then add Splenda, flour and vanilla; beat well. Add eggs, 1 at a time, beating well after each addition. Stir in chocolate chips. Pour the cheese mixture into the prepared pan; bake 1 hour or until almost set. Cheesecake is done when the center barely moves when the pan is touched. Remove the cheesecake from oven, and run a knife around the edge. Cool to room temperature. Cover and chill for 8 hours.

Yields 16 servings

Calories: 180

Carbohydrate: 25g

Fat: 10g