![]() ![]() ![]() DASH Eating Plan-Serving Sizes, Examples, and Significance Food Group For example, 1 Tbsp regular salad dressing = one serving 1 Tbsp low-fat dressing = one-half serving 1 Tbsp fat-free dressing = zero servings.ĭ The DASH eating plan has a sodium limit of either 2,300 mg or 1,500 mg per day. DASH Eating Plan-Number of Food Servings by Calorie Level Food GroupĪ Whole grains are recommended for most grain servings as a good source of fiber and nutrients.ī For lactose intolerance, try either lactase enzyme pills with dairy products or lactose-free or lactose-reduced milk.Ĭ Fat content changes the serving amount for fats and oils. Serving quantities are per day, unless otherwise noted. This table estimates the number of servings from each food group that you should have. Use the chart below to estimate your daily calorie needs.Īfter figuring out your daily calorie needs, go to the table below and find the closest calorie level to yours. Active means that you do physical activity equal to walking more than 3 miles per day at 3 to 4 miles per hour, plus light physical activity.Moderately active means that you do physical activity equal to walking about 1.5 to 3 miles a day at 3 to 4 miles per hour, plus light physical activity.Sedentary means that you do only light physical activity as part of your typical daily routine. ![]() Are you sedentary, moderately active, or active? If you need to lose weight, you should eat fewer calories than you burn or increase your activity level to burn more calories than you eat.Ĭonsider your physical activity level. (For more information about energy balance, go to the Health Topics Overweight and Obesity article.) If you want to maintain your current weight, you should eat only as many calories as you burn by being physically active. To figure out your calorie needs, you need to consider your age and physical activity level. ![]()
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