Calorie Counting
Calories Burned Per Hour - Household Chores
- Sitting, watching TV 100
- Standing 140
- Making beds 135
- Housework 150 to 250
- Strolling 210
- Raking leaves 225
- Lawn-mowing (power) 250
- Lawn-mowing (push mower) 300-400
- Gardening 300-450
freetrainers.com may be helpful
Food Pyramid Guide:

Do You Know
What counts as a serving?
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Children (ages 2 to 6), women, some older adults(1,600 calories)
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Older children, teen girls, active women, most men (2,200 calories)
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Grains Group (Bread, Cereal, Rice, and Pasta) especially whole grain
1 serving =
- slice of bread
- ½ Cup (C.) cooked grains, pasta, rice, etc.
1 C. of most cold cereal
- ¼ C. low fat granola, Grape Nuts, Muesli
- ½ C. hot cereal
- 3-4 C. low fat microwave popcorn
- ½ large flour tortilla
- 6 saltine crackers/whole what crackers
- ½ hamburger roll or small bagel
- ¼ of a large muffin or bagel
- ½ 6" pita
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6 servings
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9 servings
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Vegetable Group
1 serving =
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1 cup of raw leafy vegetables
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½ cup of other vegetables (corn, peas, sweet potatoes), cooked or raw
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¾ cup of vegetable juice
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1 small (3 oz) baked potato
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3 servings
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4 servings
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Fruit Group
1 serving =
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1 medium apple, banana, orange, pear
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½ piece of large fruit (e.g., banana, grapefruit)
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½ cup of chopped, cooked, or canned fruit
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¾ cup of fruit juice (unsweetened)
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1 cup mixed berries, cherries or cubed cantaloupe
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2 servings
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3 servings
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Milk, Yogurt, and Cheese Group - preferably fat free or low fat
1 serving =
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8 oz., or 1 cup of milk** or yogurt
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2 ounces of natural cheese (such as Cheddar)
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2 ounces of processed cheese (such as American)
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½ C. cottage cheese, low fat
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1-1/2 oz. hard cheese; lower-fat
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2 or 3* servings
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2 or 3* servings
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Meat and Beans Group (Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts) preferably lean or low fat
1 serving =
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2-3 ounces of cooked lean meat, poultry, or fish is about the size of a deck of cards or the palm of your hand. These count as 1 ounce of meat:
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½ cup of cooked dry beans (lima, kidney, black. split beans, lentils) or tofu
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2 ½ ounce soy burger
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1 egg
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2 tablespoons of peanut butter
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1/3 cup of nuts
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2 servings, for a total of 5 ounces
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2 servings, for a total of 6 ounces
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Weight Loss Goal is divided into segments (approx 5 -10lbs every 25 days) Smaller goals are easier to reach.
Weight loss segments: UPDATING |
Jan 12th - Feb 5th |
break |
*Next Feb 9th - March 5th |
break |
March 9th - April 3rd |
break |
Extended Ending Date April 6, 201 – May 1, 201 |
Must participate in a minimum of 2 segments
consult your physician before beginning any weight loss program, project, or plan
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I challenge you to loose 10 - 20 pounds with me...Your reward will be well worth it...
Registration Days: |
Photo Shoot: |
Scheduled Time: |
Commitment Fee: $10. per segment |
Meet the Choose it and Lose it Challenge and receive a Reward. Minimum weight lose 10lbs |
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Contact me
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