MAKING SURE ALL THE NUMBERS ADD UP RIGHT ARE IMPORTANT FOR WEIGHT CONTROL, A HEALTHY DIET AND PHYSICAL FITNESS
I’ve written about some of the important numbers involved in weight control and balanced diets before. Things like the difference between serving sizes and portion sizes and the grams of protein you need each day. But there are more numbers you need to know for good nutrition and physical fitness. Many more.
Unfortunately, self-control and mindful eating are not enough. If you want to lose, gain or maintain your weight or strive for a healthier diet and fitter body, you’ve got to watch the numbers. Here are some that matter most.
Calorie level? This is based on your age, height, and weight and activity level – all important numbers to know. If you do, you can figure out your daily calorie requirement here.
Number of Food Groups? 5 + 1 + “extra calories” are what we get in the latest USDA eating guide, ChoseMyPlate.
Number of servings per day from each group? Varies based on calorie level. The ranges for adults are:
5 – 8 ounce equivalents of Grains, with at least ½ as whole grains
2 – 3 cups of Vegetables, with specific amounts per week for the 4 subgroups
1 ½ – 2 cups Fruit
3 cups Dairy
5 – 6 ½ ounce equivalents Protein Foods
5 – 7 teaspoons oils
120 – 265 Empty Calories
Serving size? Varies with each food and each food group, but includes numbers of ounces, cups, tablespoons, teaspoons and counted pieces, like 3 pancakes or 16 seedless grapes.
Amount of aerobic activity? 2 hours + 30 minutes per week at a moderate level or 1 hour + 15 minutes at a vigorous level based on the latest guidelines from the Centers for Disease Control.
Steps or Miles per day? 10,000 steps a day counted on a pedometer, which is equivalent to approximately 5 miles, can be an alternative way to get your aerobic activity according to Shape Up America!
Amount of strength conditioning? 2 days a week working all the major muscle groups (legs, hips, back, chest, abdomen, shoulders and arms), with 8-12 repetitions per activity that counts as one set.
As you can see, there are many numbers involved in reaching all the goals for a healthy diet and fit body. Fortunately, if you make a habit of eating right and staying active you won’t need a calculator to get through your day!
Check these related articles to help you get your numbers to add up right.
Protein in the Diet – How Much is Enough?
Getting Enough Protein from the Foods You Eat
Serving Size, Portion Size and Body Size Are All Connected