Calories and Weight Control
If you want to be healthier and get in good physical condition, There is help for you. Eat the foods you need and exercise. It’s as simple as that. Know the rules for weight control and use them. You don’t need an expensive gym or a dietitian.
Most people have only a hazy idea of what a single portion should look like. It’s a good idea to measure until you can judge by eyeballing the portion. I have listed the foods, along with portion sizes the male and female needs for better health. If you are over weight, active, and follow these guide lines you should lose any excess weight.
Most average, active, males need about 2,600 calories a day. The following foods in the amounts listed total about 2,600 calories.
Grains: 9 ounces
Vegetables: 4 cups
Fruit: 4 cups
Milk: 3 cups
Meat and beans: 6.5 ounces
Fats/oils: 8 teaspoons
Most average active females need about 2,000 calories a day. The following foods in the amounts listed total about 2,000 calories.
Grains: 6 ounces
Vegetables: 2 1/2 cups
Fruit: 2 cups
Milk: 3 cups
Meat and beans: 5.5 ounces
Fats/oils: 6 teaspoons
This is an easy way to visualize your portions.
Hard cheese: 1 ounce equals three dice.
Cooked pasta or rice: 1 cup equals the size of a baseball.
Vegetables, berries, or fruit: 1 cup equals the size of a baseball.
Pancake/waffle: 4 inches equals the size of a CD.
Meat or poultry: 3 ounces equals the size of a deck of cards.
Salad dressing: 2 tablespoons equals a shot glass.
Cheese slice, or deli meat: 1 ounce equals size of CD.
Nuts, dried fruit, granola: 1/4 cup equals the size of a golf ball.
When you go into a restaurant and you don’t know the serving sizes, Take a look at the other tables and if the portions are large, have the server put half in a take home box, before they bring your food to the table. That way you won’t be tempted to eat more than you should, and the food you take home won’t be picked over.
Remember that a serving of olive oil has just as many calories as a serving of butter, so even though olive oil is heart healthy, you can’t have more.
Exercise will help you stay healthy and get you in shape. Walking is one of the easiest and most enjoyable exercises you can do. It doesn’t take any equipment and you can take a camera along to take pictures of any interesting happenings. Take hubbie or your honey and have a fun walk. Get the kids away from the TV and take them along too. Make it a family habit and you will all be healthier and happier.
If you find you are not losing the weight you should ,you may have to rechart your calorie level. For help, go to; www.mypyramid.gov. Keep eating a healthy diet, exercising, and don’t give up. With perseverance and determination you will reach your goal.
Liked it
CHAN LEE PENG | Jan 15, 2009 | Reply
Thanks for this great info!
Jenny Heart | Jan 15, 2009 | Reply
I agree, never give up! Great information!
Betty Carew | Jan 15, 2009 | Reply
thanks for the tips ruby i will try that
Karen Gross | Jan 15, 2009 | Reply
I need frequent reminders about minding what I eat. 10 years ago I was healthy and fit, now with Parkinson’s and fibromyalgia curtailing my abilities to walk, I have way too much time to eat. I am really getting tired of my lifestyle.
Sotiris | Jan 15, 2009 | Reply
As far as oil is concerned the best solution is olive oil! Thanks for the great and valuable info!
goodselfme | Jan 15, 2009 | Reply
Well done!
Christy Tuller | Jan 15, 2009 | Reply
Great tips! I am doing exactly that right now and have lost about five pounds in the last four days, so yes, it really does work!
CA Johnson | Jan 15, 2009 | Reply
Thank you for the information.
lindalulu | Jan 15, 2009 | Reply
Thanks for the info.
R.B. Parsley | Jan 15, 2009 | Reply
Ruby,
Thank you for this very informative article. Until five years ago, I used to be real slim. I used to weigh 148 pounds. I am now 200 pounds. I’ve been wanting to go on a diet, but just didn’t know how to do it. This information will help a lot. My biggest problem is how large a portion is. Now that I know, perhaps I can get back down to my normal weight. Excellent article Ruby.
Randy
Eunice Tan | Jan 15, 2009 | Reply
Great informations! Thanks for sharing
papaleng | Jan 16, 2009 | Reply
a very helpful article, thanks Ruby for sharing this and i’ll try to do your advice.
James DeVere | Jan 16, 2009 | Reply
Love you long time . j
Morgana | Jan 16, 2009 | Reply
I try to eat healthy and exercise, I try.
Maria Blazz | Jan 16, 2009 | Reply
Thanks for the article, watching your diet is a matter of health, I agree.
Ruby Hawk | Jan 16, 2009 | Reply
Thanks to you all for your time and interest.I appreciate it as always.
Karen, I feel for you in your struggle for good health.My heart goes out to you.
Christy, I am afraid you are losing weight too fast.
One or two pounds a week is good, and it will be easier to keep off.You will learn to eat healthy as you go and can continue at a healthy weight.Good luck to you.
Randy, I wish you luck. It’s hard but you can do it. You have my best wishes for success. You will get there but don’t try to lose the weight too fast.If you lose slowly you will keep it off.People who lose too fast usualy gain it back.
Moon Ride | Jan 16, 2009 | Reply
Wow! thanks great article
lol portions are hard to just eyeball tho..this article i think will help get a person started though 
PR Mace | Jan 16, 2009 | Reply
Ruby, you write the best articles. Of course you know I have to talk about ballroom dancing. It helps to keep us fit and our minds sharp and we can do it as a couple. You are so right about walking. We always took a walk with our children after dinner every night unless it was raining or too cold. Now we walk our dogs. Well I take turns running with our dogs. They love it and I am proud at 49 to be able to run with my dogs.
nobert soloria bermosa | Jan 17, 2009 | Reply
wow,this is cool,and a big saving for those who want to reduce weight
Unofre Pili | Jan 18, 2009 | Reply
Thanks for the information maam. Many people will benefit from this.
OhSugar | Jan 19, 2009 | Reply
Again, you have written some very important and helpful information. I will take it to heart. Thank you.