Page 1 of 3 - Establishing your baseline expectancy

Food & Diet

Americans eat on average 1 serving of whole grains per day. A serving of whole grains is generally half a cup. Examples of a serving:
  • Whole wheat bread, 1 slice
  • Oats, half cup, cooked
  • Barley, half cup, cooked
  • Whole wheat pasta, half cup, cooked
  • Quinoa, half cup, cooked
wholegrains
Americans eat on average 5 servings of refined grains per day. A serving of refined grains is generally half a cup. Examples of a serving:
  • White rice, half cup, cooked
  • White bread, 1 slice
  • Sugary cereal, 1 cup
  • Crackers, 5 pieces
  • Bagel, 2 inches mini bagel
refined_grains
Americans eat on average 2 servings of vegetables per day. A serving of vegetables is generally the size of a large tomato. Examples of a serving:
  • Raw leafy greens, 2 cups
  • Tomato, 1 large
  • Onion, chopped raw or cooked, 1 cup
  • Potato, boiled or baked, 1 medium
  • Carrots, 2 medium
  • Broccoli, chopped, 1 cup
vegetables
Americans eat on average 2 servings of fruits per day. A serving of fruits is generally the size of a banana or an apple. Examples of a serving:
  • Banana, 1 large
  • Apple, 1 small or 1 cup sliced
  • Strawberries, 8 large
  • Grapes, 1 cup
  • Orange, 1 large
fruits-1
Americans eat on average half a serving of legumes per day. A serving of legumes is generally half a cup. Examples of a serving:
  • Beans, cooked, ¼ cup
  • Lentils, cooked, ¼ cup
  • Chickpeas, cooked, ¼ cup
  • Black beans, cooked, ¼ cup
  • Hummus, 6 tablespoons
legumes
Americans eat on average 1 serving of nuts per day. A serving of nuts is generally half an ounce. Examples of a serving:
  • ½ ounce of nuts
  • 12 almonds
  • 24 pistachios
  • 7 walnut halves
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Americans eat on average half a serving of poultry per day. A serving size of poultry is 3 oz, or a cooked portion about the size of your palm. Examples of a serving:
  • Chicken, cooked, 3 ounces
  • Duck, cooked, 3 ounces
poultry
Americans eat on average 0.7 serving of processed meat per day. A serving size of processed meat is 3 oz, or a cooked portion about the size of your palm. Examples of a serving:
  • Hot dog, 1 piece
  • Sausage, 1 piece
  • Pepperoni, 40 slices
  • Smoked turkey, 6 slices
processed-meat
Americans eat on average half a serving of red meat per day. A serving size of red meat is 3 oz, or a cooked portion about the size of your palm. Examples of a serving:
  • Steak, fillet
  • Minced meat, half cup
  • Burger patty
  • Meat balls, 3
red-meat
Americans eat on average 1.1 servings of dairy per day. A serving of milk is generally about a cup. Examples of a serving:
  • Milk, 1 cup
  • Cheese, 1 ½ ounces hard cheese
  • Yogurt, 1 cup
  • Ice cream, 1 cup
dairy
Americans eat on average 1 serving of eggs per day. A serving of eggs is generally one egg omelette. Examples of a serving:
  • Egg, 1 large
  • Egg whites, 1 ½
  • One egg omelette
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Americans eat on average half a serving of seafood per day. A serving size for seafood is 3 oz, or a cooked portion about the size of your palm. Examples of a serving:
  • Shrimp, 10 pieces
  • Fish, size of your palm
fish
A serving of a sugary beverage is one can or about 12 oz / 350ml. One serving has about 150 calories.

Physical Habits

Aerobic exercise is where your breathing intensity increases. It should be strenuous enough that you would have trouble singing but can still say short phrases. Examples:
  • Running
  • Jogging
  • Walking at a brisk pace
  • Calisthenics
  • Bicycling
  • Tennis
  • Soccer
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High Intensity Interval Training (HIIT) is doing hard exercise for a minute or more interspersed with rest periods. It should be strenuous enough that it's difficult to say even short phrases. Examples:
  • Maximum speed bicycle sprints
  • 100% effort sprints
  • Jumping rope as fast as you can
  • Burpees as quickly as you can
sprint-fast
Tea is an aromatic beverage prepared by pouring hot or boiling water over cured or fresh leaves of Camellia sinensis.
tea-drink
Drip Coffee made by pouring boiling water through a perforated container holding ground coffee beans into a pot.
drip-coffee
Decaffeinated coffee is the same as regular coffee, but with almost all of the caffeine removed. Decaf coffee still contains a very small amount of caffeine (around 3 percent compared to regular coffee) since there is no way to remove 100% of the caffeine.
decafe
Instant coffee is a beverage derived from brewed coffee beans that enables people to quickly prepare hot coffee by adding hot water or milk to coffee solids in powdered or crystallized form and stirring.
instant-coffee
A typical American walks under 5,000 steps a day. A half-hour walk is between 3,000 and 4,000 steps.
sprint-fast
Time includes rest time between Strength Training exercises.

Other Habits

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