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Healthy Living

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Is your diet up-to-date?

How many calories do you need?

This chart lets you calculate the average daily number of calories you need to maintain your cirrent weight. To lose wieght, the best strategy is to consume 300 to 500 fewer calories than you need and to exercise a minimum of 45 to 60 minutes four times a week.

You can also use your daily caloric need to determine how many servings of certain food groups you should eat. For example, as daily caloric intake increases from a spartan 1,600 to a robust 2,800, the number of servings per day should rise from 6 to 11 for grains, 3 to 5 for vegetables, 2 to 4 for fruits, and 2 to 3 for protein foods, including lean meat, poultry, fish, eggs, nuts, and beans. (The number if dairy servings depends more on age. Children ages 9 to 18 and adults over 50 should generally aim for 3 servings; everyone else should aim for 2.)

You can further use your caloric intake to determine the newly recommended maximum number of calories that can come from fat as well as the new minimum from carbohydrates (see main story): Mulitply your total calories by 0.35 for fat, 0.45 for carbs.

A. Select your gender: Male
Female
B. Enter your age:
C. Enter your weight in pounds:
D. Enter your height in inches:
E. Enter your activity level: Sedentary (no regular activity)
Low active (up to half-hour per day)
Active (30-60 minutes)
Very active (over an hour)

A New Dietary Pyramid

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