Carol Ann Rinzler - Nutrition For Dummies

TABLE 5-3How Many Calories Do You Need to Do the Work You Do?

“Food and Your Weight,” House and Garden Bulletin, No. 74 (Washington, D.C.: U.S. Department of Agriculture)

Figuring out exactly how many calories to consume each day can be a consuming task. Luckily, the Institute of Medicine, the group whose Food and Nutrition Board determines the RDAs for vitamins, minerals, and other nutrients, has created a list of the average daily calorie allowance for healthy people from infants to senior citizens who maintain a healthful weight (see Chapter 4) based on the amount of activity a person performs each day.

Table 5-4shows the calorie recommendations as estimated by the U.S. Department of Agriculture and Health and Human Services. Note that in this context, sedentary means a lifestyle with only the light physical activity associated with daily living; moderately active means a lifestyle that adds physical activity equal to a daily 1.5-to-3-mile walk at a speed of 3 to 4 miles per hour; active means adding physical activity equal to walking 3 miles a day at the 3 to 4 miles per hour clip.

TABLE 5-4Estimated Daily Calorie Requirements for Healthy Adults Based on Activity Level

Note: “Sedentary” means lifestyle with only light physical activity such as that associated with typical day-to-day life. “Moderately active” means adding physical activity equal to walking 1.5 to 3 miles a day at about 3 to 4 miles per hour. “Active” means adding a walk longer than 3 miles per day at the same clip of 3 to 4 miles per hour.

Source https://www.webmd.com/diet/features/estimated-calorie-requirement based on https://fns-prod.azureedge.net/sites/default/files/usda_food_patterns/EstimatedCalorieNeedsPerDayTable.pdf

Calories are not your enemy. On the contrary, they give you the energy you need to live a healthy life. The trick is to manage your calories and not let them manage you. When you know which foods provide what energy, you can strategize your energy intake to match your energy expenditure, and vice versa. When you do, your body will say, “Thank you,” every day.

Part 2

IN THIS PART …

Spelling out the powers of protein

Finding facts about fat

Solving the mysteries of carb complexity

Answering questions about alcohol

Adding up valuable vitamins, minerals, and supplements

Watching water go through your body

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