Answer the questions: What Should I Weigh? What Is a Serving? What is BMR? What is the BMI Formula? Find out how to calculate Calorie needs, the meaning of Basal Metabolic Rate and Body mass index (BMI), and what BMI Categories are. Discover the basic energy needed for activities like breathing and blood circulation. Whether you are Normal weight, over or Underweight, you can develop Healthy Habits to Eat Healthy. Dietary Guidelines for Americans recommends more Fruits and Vegetables per day from all the food groups to maximize nutrients, vitamins, and minerals. Consume whole grains and eat your colors without greatly surpassing Calorie Needs.
How Many Fruits & Vegetables Do I Need?
The Dietary Guidelines for Americans changed the recommendations for fruit and vegetable consumption from 5 to 9 servings of fruits and vegetables a day to eating 4 to 13 servings a day. The National Fruit & Vegetable Program prefers stating that amount in the equivalent form of 2 to 6 1/2 cups of fruits and vegetables a day. In agreement, the National Cancer Institute states in Cancer Trends Progress Report 2007 under the heading Limited Fruit and Vegetable Consumption is a Cancer Risk that professionals advise eating 4 to 13 servings of fruits and vegetables a day, based on energy needs. This should include 2 to 5 servings of fruits and 2 to 8 servings of vegetables, especially dark-green and orange vegetables and legumes. Calculate automatically.
55 - 60% of total calories should come from carbohydrates, less than or equal to 30% from fat and 10-15% from protein for adults. Preschool children should eat a minimum of 1 cup of fruit and 1 ½ cups of vegetables per day depending on total calories consumed. A fat intake of 30-35% of calories is advised for children 2-3 and 25-35% for older children and adolescents, with most fat from polyunsaturated or monounsaturated fatty acids like fish, nuts, and vegetable oils. Other products like meat, poultry, and milk should be lean, low fat, or fat free. Protein-rich dry beans are low in fat.
For a 2,000-calorie diet, eat from each food group.
GRAINS
Eat mostly whole grains, at least 3 ounces/day
Eat 6 ounces/day
VEGETABLES
Eat a wide variety of vegetables, especially dark-green leafy veggies
Eat more orange vegetables like carrots and sweet potatoes
Eat more dry beans and peas like pinto beans, kidney beans, and lentils
Eat 2-1/2 cups/day
FRUITS
Eat a wide variety of fruit - fresh, frozen, canned, dried
Limit fruit juices
Eat 2 cups/day
CALCIUM-RICH FOODS
Eat low-fat or fat-free milk products
Eat and drink lactose-free products or fortified foods
Get 3 cups/day; for kids ages 2 to 8, eat 2 cups
MEAT & BEANS
Eat lean, low-fat protein, baked, broiled, or grilled
Vary sources of protein with more fish, beans, peas, nuts, and seeds
Eat 5-1/2 oz/day
What Is a Serving?
A carbohydrate-rich serving of grains is: (6-11 servings/day)
• 1 slice of bread, about the size of a bar of soap
• 1/2 cup of cooked cereal, rice, or pasta
• 1 oz ready-to-eat cereal
A vegetable serving is: (2 - 8 servings/day)
• 1/2 cup cooked or raw vegetables
• 3/4 cup vegetable juice
• 1 cup of raw leafy vegetables
• 1 ear of corn
• 1/2 cup starchy vegetables: small potato or 1/2 large
A carbohydrate-rich serving of fruit is: (2 - 5 servings/day)
• 1 small apple, banana, or orange
• 1/2 cup or about 16 grapes
• 3/4 cup of fruit juice
• 1/2 cup of chopped, cooked, or canned fruit
A protein-rich serving is: (2 - 4 servings/day)
• 1/2 cup of cooked dry beans
• 1 egg
• 2 tablespoons of peanut butter
• 3 ounces cooked meat, fish, poultry, about the size of a deck of cards
A calcium-rich serving is: (2 - 3 servings/day)
• 1 cup milk
• 1 1/2 to 2 ounces of cheese , about the size of a 9-volt battery
• 1 cup yogurt
• 1 cup of ice cream, about the size of a baseball
Fats, Oil, and Sweets (use sparingly)
• 1 teaspoon butter, margarine
• 2 tablespoons salad dressing
What is BMR?
Physical activity is the determining factor for 20 to 50% of our daily calorie needs. The remaining calories are used for basic body functions like breathing, blood circulation, and keeping cells working. This basic energy to keep our bodies functioning is our Basal Metabolic Rate (BMR).
Calculate the number of Calories you need per day by estimating BMR with this formula created by MD Mifflin and ST St Jeor in 1990 for adults 19 or older. The main difference in BMR in men and women is mostly due to a difference in body weight. Or calculate automatically.
BMR = total heat produced in kilocalories (kcal) in a 24 hour period at total rest
w = weight in kilograms
h = height in centimeters
s = sex (1 for males; 0 for females)
a = age in years
BMR = (9.99 X w) + (6.25 X h) – (4.92 X a) + 166 X s – 161
BMR = (9.99 X weight in kg) + (6.25 X height in cm) – (4.92 X age in years) + 166 X sex -161
To measure BMR using pounds and inches:
BMR = (9.99 X weight in lbs/2.2) + (6.25 X height in inches X 2.54) – (4.92 X age in years) + 166 X sex -161
Example: A 125 lb, 5'6" woman would have the following BMR.
BMR = (9.99 X 125/2.2) + (6.25 X 66 X 2.54) – (4.92 X 56) + 166 X 0 -161
= 567.61 + 1047.75 - 275.52 + 0 - 161
= 1178.84 kcal/day needed to maintain this person's basic body functioning
How Do I Know How Much I Eat or Should Eat Each Day?
To calculate Calorie needs per day, BMR needs to be multiplied by an activity factor.
BMR X activity factor = TDEE (Total Daily Energy expenditure)
Activity Factors
| Sedentary or rarely active |
= |
BMR x 1.2 |
| Lightly active |
= |
BMR x 1.375 (1-3days/wk) |
| Moderately active |
= |
BMR x 1.55 (3-5 days/wk) |
| Very active |
= |
BMR x 1.725 (6-7days/wk) |
| Extremely active |
= |
BMR x 1.9 (hard daily exercise or training two times/day) |
Continuing with the same example above, a woman who was moderately active with a BMR of 1178.84, would have a TDEE of 1178.84 X 1.55 = 1827.2. Continuing at the same activity level, to maintain her weight, she will need to consume this many kcal/day.
What Should I Weigh?
Body mass index (BMI) measures body fat based on height and weight. This applies to adult men and women, 19 and older.
BMI Formula using pounds and inches
BMI = (Weight in Pounds / (Height in inches)2) x 703
Metric BMI Formula
BMI = Weight in Kilograms / (Height in Meters)2
BMI Categories:
• Underweight = <18.5
• Normal weight = 18.5-24.9
• Overweight = 25-29.9
• Obesity = BMI of 30 or greater
Example: Again, continuing with the same example,
BMI = (125/(66)2) X 703
= (125/4356) X 703
= 20.17, which falls into the category of normal weight
Or look up your BMI on this table.
Energy In Energy Out
To lose weight, decrease calories and/or increase energy expediture. To gain weight, increase calories and/or reduce energy expeniture.
Develop Healthy Habits
Track the number of servings of fruits and vegetables you eat daily throughout the week using this free chart. To track the number of servings of different colors of fruits and vegetables you eat, see Eat By Colors. For examples of colors of fruits and vegetables and sources of some vitamins and minerals, see Eat Healthy.
