Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more)
Serving sizes compared to regular items hockey puck: average bagel quarter in diameter: 1 teaspoon of oil 1 ping pong ball: 2 Tbsp. of peanut butter 1 tennis ball: 1 cup of pasta or a medium apple 4 stacked dice: 1½ oz. of low-fat or nonfat cheese 1 baseball: 1 fruit or 1 cup of chopped raw vegetables 1 oz. meat: the size of a matchbox 3 oz. fish: the size of a checkbook 3 oz. cooked meat: the size of a deck of cards
Eating a diet high in dietary fiber promotes healthy bowel function. Additionally, a diet rich in fruits, vegetables, and grain products that contain dietary fiber, particularly soluble fiber, and low in saturated fat and cholesterol may reduce the risk of heart disease.
STEP 1: 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years ) = BMR STEP 2: BMR X activity factor = calories needed per day ACTIVITY FACTOR: Sedentary = BMR X 1.2 (little or no exercise, desk job) Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk) Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk) Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk) Extra. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)